How To Stop Walking Hunched Over! 5 Best Fixes

Introduction

This tutorial provides actionable steps to help you stop walking hunched over by improving your posture. Following these five fixes can help correct your posture over time, which is essential for overall health and well-being.

Step 1: Assess Your Posture

• Gather Materials: Use a yardstick or a 12-inch ruler and find a wall.
• Get Assistance: Have a friend help you with the measurement.
• Perform the Test:
  • Stand with your hips or belt line against the wall.
  • Try to touch your shoulders to the wall while keeping your eyes level and chin tucked.
  • Have your assistant measure the distance from the back of your head to the wall.
• Record Your Measurement: Write down how many inches your head is from the wall for tracking progress.

Step 2: Daily Stretching Exercises

Stretch 1: Bed Stretch

• Position: Lie down in your bed.
• Action:
  • Reach your arms behind your head and stretch your body as far as you can.
  • Hold the stretch for a moment and repeat 3-4 times.
• Tip: Breathe deeply during this stretch to relax your muscles.

Stretch 2: Doorway Stretch

• Use a Door Frame:
  • Place your arms on either side of the doorway.
  • Lean into the stretch comfortably without forcing it.
• Focus on Posture: Keep your head straight without looking down.
• Frequency: Perform this stretch every time you walk through a doorway, aiming for 2 times each time.

Step 3: Retest Your Posture

• After One Week: Repeat the initial posture test to track progress.
• Measure Again: Compare the new measurement to the original.
• Note: If you experience pain during exercises, stop immediately and reassess.

Step 4: Introduce New Exercises

Exercise 1: Towel Roll Stretch

• Setup:
  • Create a towel roll and place it between your shoulder blades while lying on your back on the floor or bed.
  • Use a pillow for head support.
• Action: Hold the position for 15-30 seconds. You can extend the time to 1-2 minutes if comfortable.

Exercise 2: Seated W Stretch

• Position: Sit up straight in a chair with your back against the backrest.
• Action:
  • Form a "W" with your arms by bending your elbows and pulling them back.
  • Hold for 3-5 seconds, then relax.
  • Aim for 10-15 repetitions throughout the day.

Step 5: Maintain Good Posture

• Scapular Strengthening:
  • Continue performing the W stretch in various positions (sitting, against the wall).
  • Incorporate a small ball behind your back for an added challenge.
• Foam Roller Exercise:
  • Lie on a foam roller positioned at your belt line.
  • Perform a "snow angel" motion with your arms while keeping them in contact with the ground.

Conclusion

By following these steps, you can significantly improve your posture and reduce the tendency to walk hunched over. Consistency is key, so incorporate these exercises into your daily routine. Remember, progress may take time, so be patient with yourself. For further guidance and options, consider exploring additional resources on posture improvement.