NKC Blog - Causes of Hunched Posture - Exercises & Stretches To Correct Hunched Shoulders
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Causes of Hunched Posture - Exercises & Stretches To Correct Hunched Shoulders

Health Warning


Consult a doctor before you start any exercise program. Moreover, it's ideal to have a full evaluation to ensure you do not have any severe injuries that can get worse by taking part in these exercises. 

Once your doctor has cleared you for exercise, you must start slow; the progress depends on each individual. While it's good to push yourself, there is no reason why you should push yourself to a point where it harms your health. 

 Furthermore, it's best to keep an eye on your injury and make sure the inflammation does not come back. If you feel you cannot complete the exercise and are placing excessive strain on your body, it's best to regroup with your doctor or therapist.


Hunched Posture

A hunched posture commonly referred to as a stooped posture due to your body's natural structure or a result of any condition or disease. Leading to some stiffness and pain - commonly associated with your neck and back. Moreover, a hunched posture can limit the capacity of your lungs, leading to shortness of breath. Fortunately, hunched posture can often be improved with a physiotherapist, chiropractor and/or exercises.


Other Causes of A Hunched Posture


  • Kyphoscoliosis
  • Stroke
  • Parkinson's disease
  • Spinal trauma


How To Fix Hunched Shoulders: 

Commonly depending on the root cause of your hunch, hunched shoulders can be treated using a range of stretches and exercises. However, if you are dealing with a severe spinal condition that has caused a hunch, you will need to undergo a medical procedure. Generally, speaking hunched shoulders can be corrected with gentle exercises and stretches. 



Stretches that can help you relieve hunched shoulders mostly focus on your chest and arms. Here are a few stretches to help you get started:


Chest Stretch - Stand straight with your hands clasped behind your back. Slowly move your hands upwards until you feel a pull/stretch in your shoulders and chest muscles.


Upper Arm Stretch - Extend your right arm straight matching your shoulder height, and place the left one behind the right arm's elbow. Push your right elbow inwards using your left arm, and you will feel your muscles stretching. Follow the procedure for both sides. 


Arm Cycling - Stand firm on the ground with your arms outstretched on each side. Creating a T shape using your arms. Once secure in place, start by making 20 small clockwise circles using your arms. Then make 20 small anti-clockwise circles.


Shoulder Lifts - Lift your shoulder upwards and try to reach your ears as you inhale, then roll them back down in the perfect posture as you exhale. Repeat the process at least ten times daily.




A great way to strengthen your back, core, and shoulder muscles is by offering your shoulders some much-needed support. To help you get started, we have listed down a few exercise routines:


Side Planks


  1. Lie on your side, and secure your elbow under your shoulder.
  2. Lift your hips in the air, and ensure just your feet and elbow are touching the yoga mat.
  3. Hold the position for 30 seconds and then start the process again with the other side.
  4. Start by holding 30 seconds on each side, and work up to a point where you get 2 minutes per side.


Resistance Exercise


  1. Tie the resistance band around the doorknob or another sturdy object at a similar height.
  2. Take the other end of the band and secure it in your hand.
  3. Start outstretching by slowly pulling your arms outwards, and squeezing your shoulder blades as you move.
  4. Remember to bring your shoulder blades together as you move.
  5. Start with three sets of 15 for each arm.


These exercises and stretches are here to help you get started. Keep in mind that these will only help when you set and maintain a routine. It doesn't matter where or when you take part in these stretches and exercise, you must take them on at least five days of the week. 


Depending on the hunch, you should start seeing a visible improvement in your posture in the coming few weeks. 


Yours in self-care,

Adrian Wilk

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