The 20-Second Stretch to Instantly Fix Bad Posture (For Adults 50+)

If you’re over 50 and notice your posture looks hunched or rounded, try this quick wall stretch to help you stand taller fast.

Bad posture doesn’t just make you look older — it can lead to neck pain, tight shoulders, and back discomfort too.

Here’s how to fix it in just 20 seconds a day.

How This Stretch Works

This simple stretch helps loosen tight muscles under your arms, through your rib cage, and under your lats.
When these areas are tight, your shoulders round forward. By stretching them, your chest opens up and your shoulder blades pull back into proper alignment.

All you need is a wall.

Try It Now

1. Stand about 1 foot away from a wall.

2. Place your hands on the wall with your thumbs pointing backward.

3. Lift your arms slightly higher.

4. Push your butt back and drop your chest down, like you’re trying to bring your ribs closer to the wall.

5. Keep your head tall — don’t let your chin drop.

6. Take a big breath in, then exhale and gently sink deeper, feeling the stretch under your armpits and along your sides.

7. Hold for 20 seconds, then slowly come up and shake out your arms.

Feel the Difference

This quick move helps you stand taller and feel lighter in your upper body.
Better posture improves how you move — and when you move better, you feel better in your body.