I’ve always believed that how we carry ourselves matters just as much as what we wear. You can be wearing the most beautiful outfit in the world, but if your shoulders are slumped and your head is pitched forward..nothing will look quite right. My posture used to be fabulous, thanks to many years of ballet training, but over the years, I’ve noticed it slipping. My chin is jutting forward, my shoulders are rounding, and my chin is dipping down. It’s always a surprise when I catch it in a reflection because it doesn’t feel like my body is doing that.
In this post, you’ll find:
- Easy posture exercises for seniors
- Simple daily habits that support spine alignment
- Helpful tools for easing back pain and tech neck
- Tips for sitting, standing, and even sleeping better
Good posture is one of those quiet things that elevates everything else. It helps your clothes hang better, gives you a more confident presence, and supports your body in all the right ways. It’s also a great way to maintain your visibility as you age. And while it might take a little more effort after 60, it’s absolutely something we can improve. Improving your posture now can help you feel stronger, look more confident, and avoid back pain down the road.
If you’re looking for more healthy aging tips, you may enjoy these posts:
What’s Really Causing Poor Posture After 60?
For me, the first step was understanding what was going on. A few common culprits started to stand out:
- Weak core muscles – I’ve lost a bit of muscle tone over the years, especially in my abdomen and lower back, which makes it harder to support good alignment.
- Too much sitting – Whether I’m writing, reading, knitting, traveling, or on my laptop, I spend way more time seated than I should.
- Looking down at my phone – That forward tilt of the head puts so much strain on the neck. I had no idea how much until I really started paying attention.
My biggest posture pitfall. Looking down at a screen isn’t always kind to alignment.
Simple Posture Tips For Women Over 60
While I’m not perfect (far from it) and don’t do these as often as I should, I know that the below things are very important.
Simply Notice
Awareness really is half the battle. I’ve started doing little “posture checks” throughout the day. In the mirror, while waiting in line, sitting at my desk. I’d gently pull my shoulders down and back, lift my chin slightly, and draw in my belly. Just enough to re-engage my core and spine.
It sounds simple, but it takes practice—and it’s made a big difference.
Easy Posture Exercises for Seniors That Actually Help
You don’t need an intense workout to improve your posture. These low-impact posture exercises for seniors are also great for building the core strength we need to stay upright, stable, and confident.
- Wall angels – Stand with your back against the wall and raise and lower your arms like you’re making a snow angel, trying to keep them in contact with the wall.
- Bird dogs – On all fours, reach out with one arm and the opposite leg, hold for a few seconds, then switch sides. Great for the core and balance.
- Planks – Start small, just 10–15 seconds on your forearms or knees, and slowly build up. They really help strengthen your midsection and improving core strength is one of the best ways seniors can support better posture and prevent back pain.
Tech Neck Exercises to Try at Home
That forward-tilting head posture (aka tech neck) sneaks up on most of us—especially after years of looking down at screens. These exercises help gently counteract that:
- Chin tucks – Sit or stand tall, gently draw your head back like you’re making a double chin. Hold for 5 seconds and repeat. It helps realign your head over your spine.
- Neck stretches – Slowly tilt your head to each side, holding for 10–15 seconds. This loosens tight muscles in the neck and shoulders.
- Wall nods – Stand with your back against the wall and nod your head slightly forward and back without lifting your chin. Subtle but effective.
These take less than five minutes and make a big difference in easing stiffness and retraining your neck position.
Stretching For Better Alignment and Flexibility
I used to think stretching was something you did after a workout. Now, I see it as essential for keeping my body feeling open and aligned. My favorites:
- Chest stretches with my hands clasped behind my back
- Gentle shoulder and neck rolls
- “Cat-cow” stretches on the floor (or even standing at the counter if my knees are cranky)
Even five minutes a day makes my body feel more awake and my posture more natural.
Everyday Habits That Are Sabotaging Your Posture
I also started paying attention to how I move through the day—especially when I’m doing things like reading, cooking, or working on the computer. These tweaks helped:
Sitting with support
I slipped this little lumbar pillow over the back of my desk chair, and it makes an amazing difference. I also make sure my feet are flat on the floor with my knees at a right angle. It’s easy to slouch without realizing it, so now I check in with myself often.
Uncrossing my legs
I had no idea how much crossing my legs was affecting my posture until my physical therapist convinced me to stop. Sitting with both feet on the floor helps keep my pelvis balanced and my spine straighter. Since I’m short, my feet don’t reach the floor from our couch, so I keep this little adjustable footrest in front of where I sit, and it’s really helpful for relieving lower back pain.
Getting up often
I try not to sit longer than 30 or 40 minutes without standing or walking around for a few. Sometimes I’ll stretch my arms overhead or roll my shoulders before sitting back down.
Thinking about sleep posture
I replaced my old pillow with this envy pillow, which supports the curve of my neck. I love it so much I bought the travel size, which I use in our apartment. I also sleep with a small pillow under or between my knees, which helps my hips and lower back feel better in the morning.
The Best Tools to Help Improve Posture After 60
There are a few tools that can provide subtle reminders or extra support:
- Standing Desk Converters: Alternating between sitting and standing reduces back strain and helps build awareness.
- Balance Cushions: Sitting on one encourages subtle core engagement and discourages slouching.
- Stretching Straps or Foam Rollers: Great for opening tight chest and shoulder muscles at home.
- Posture Reminder Apps: There are simple apps that send gentle reminders throughout the day to check your posture. They’re especially helpful if you spend time at a desk or tend to lose track of time while reading or working.
- Doorway Stretch Tools: These tools are designed to assist with chest-opening stretches. You place them in a door frame to help gently pull the arms back and open tight chest muscles—perfect for anyone with rounded shoulders from years of desk work or driving.
- Resistance Bands: Excellent for building strength in the shoulders, upper back, and arms. Great for improving posture-supporting muscles without adding bulk.
- Mirror or Video Feedback: Using a full-length mirror or recording a short video while walking or standing can help women see what’s happening with their posture.
- Pilates or Alignment-Focused Streaming Programs: Free online classes or videos focused on posture, functional movement, or spine health can be incredibly helpful.
- Forme Power Bra is an FDA-registered posture-correcting bra engineered to immediately improve your upper body alignment and body foundation. I ordered too small a size and almost dislocated my shoulder trying to get it off, so I need to order a larger size :). I could tell it was really going to help!
More posture-correcting bras
When to See a Professional About Posture Changes
If posture is causing discomfort or beginning to affect daily movement, it’s worth checking in with a professional. A physical therapist or posture specialist can offer a fresh perspective, identify what’s really going on beneath the surface, and suggest simple, personalized exercises to help restore balance and ease. Sometimes, just a few targeted sessions can make a noticeable difference.
Have you been working to improve your posture? I’ve also started taking Pilates and love it! I’d love to hear what’s helping you feel more upright and aligned.