Do you feel like you walk hunched over? Maybe you rely on a cane, walker, or grocery cart to get around. Or perhaps you feel unsteady and wobble from side to side. Watch the video below to learn how to walk taller and stronger after 60.
Why You Walk Hunched Over
As you age, the discs between your vertebrae lose height. This narrows the spaces where nerves exit your spine and compresses the joints in your back. Many people lean forward when walking because it helps open up those nerve spaces and feels better.
But when you stand tall without enough flexibility or strength, it can cause extra strain on the lower back. Tight hip flexors and rounded upper backs are often to blame—especially if you’ve spent years sitting at a desk.
Exercise 1: Hip Flexor Stretch
Tight hip flexors can pull your pelvis forward and force your lower back to arch when you try to stand tall. This stretch helps loosen those muscles and strengthen the glutes and calves.
How to do it:
- Start in a staggered stance with one leg forward and one leg back.
- Roll your pelvis under (flatten your lower back).
- Push your hips forward without leaning back.
- Engage your glutes and calves.
- Hold the stretch for 1 minute. Repeat on both sides.
This improves posture and makes walking feel more natural and balanced.
Exercise 2: Chest Stretch & Upper Back Strength
A rounded upper back can force your lower back to overcompensate. Improving upper back extension helps keep your spine in better alignment.
How to do it:
- Stand with your back against a wall and flatten your lower back against it.
- Raise your arms up and back, aiming to touch the wall if possible.
- Lift your chest and rotate your arms outward.
- Hold for 1 minute or break it into shorter sets (2x30 sec or 4x15 sec).
This stretches the chest and strengthens the muscles in your upper back—key for walking taller.
Exercise 3: Single Leg Balance
If you feel unsteady or wobble while walking, you may need to strengthen your outer hip muscles. Better balance helps you take steady steps and prevents falls.
How to do it:
- Stand on one leg while keeping your pelvis level.
- Hold on to a counter, cane, or chair if needed.
- Hold for 10 seconds and repeat 10 times on each leg.
- Advanced: Try stepping forward and backward while balancing.
This builds strength in the gluteus medius and minimus—important for stable walking.
Need Help to Walk Taller and Stronger After 60?
If you live in the St. Louis area and need help to walk taller, tap the button below to request an appointment.