You’ve heard of “ladies who lunch,” which can be social and fun. But you definitely don’t want to become one of the “ladies who hunch”!
A good friend looked at me one day and said, “You are hunching your shoulders, and it makes you look old.” I thought had good posture-until caught my reflection in a mirror. There it was: the forward hunch. immediately envisioned how it might progress over the next twenty years. Not the look I was hoping for!
Poor posture doesn’t just make us look older; it can affect our health. It may contribute to muscle pain, fatigue, impaired balance and even the appearance of a pot belly. Slouching can increase abdominal pressure, potentially contributing to stress incontinence, digestive issues and heartburn. By now, you may be running to the mirror thinking, “Uh-oh, my shoulders are hunching!“
Fortunately, posture can often be improved. Exercises that strengthen and stretch your shoulders, core and upper back include chin tucks, shoulder blade pinches, bird dogs and dumbbell squats.
For chin tucks, stand upright, gently pull your head and neck back, hold for a few seconds and repeat. Shoulder blade pinches thankfully don’t involve anyone actually pinching you! Bring your arms to a 90-degree angle and draw your shoulders back, squeezing your shoulder blades together. Bird dogs are performed on all fours while extending your right arm and left leg, then alternating sides. And dumbbell squats build lower-body and core strength while encouraging good posture.
I sit at a desk for a good part of the day, and it takes conscious effort not to hunch. Set an alarm as a reminder to check your posture. Move your shoulders back, lift your chest and hold your head high. You’ll instantly feel taller and may even find it easier to breathe.
A posture corrector can also help remind your body what proper alignment feels like. Some bra manufacturers even offer posture-support styles. Another simple strategy is keeping screens closer to eye level. Think about how much time we spend looking down at our phones while scrolling, shopping or searching for recipes. Your neck notices! A contoured pillow may also help support proper neck and spinal alignment while sleeping.
Finally, don’t forget your bones and muscles. Osteoporosis-related spinal fractures can contribute to kyphosis, or a rounded upper back. Adequate calcium and vitamin D help support bone health, while protein provides the building blocks needed to maintain strong muscles
I love dairy products, and while I’m certainly not twenty-five, my last bone scan reported that my bones compared favorably with those of a much younger woman! The earlier you start paying attention to posture, the easier it is to make standing tall a habit. Shoulders back, chest lifted, head high. Looking younger isn’t only about your face-it’s also about how you carry yourself!
This article was originally featured in the October 2026 issue of Wholistic Healing. You can read the original publication here.
