How to Stop Hunching: Stretches and Strength Exercises That Work

Do you catch yourself hunching forward at your desk, on the couch, or while scrolling your phone? You’re not alone. Poor posture — particularly rounded shoulders and forward head position — is increasingly common in our screen-dominated world.

The good news? With the right stretches and strengthening exercises, you can retrain your posture, reduce muscle strain, and feel more confident in how you move.

Why Do We Hunch?

Hunching is usually a result of muscle imbalances:

• Tight muscles: The chest (pectorals) and upper trapezius often shorten with prolonged sitting.

• Weak muscles: The upper back (rhomboids, middle trapezius) and deep neck flexors become deconditioned.

• Lifestyle factors: Hours spent at a computer, slouching on the couch, or looking down at a phone all encourage forward-leaning postures.

Over time, this posture doesn’t just affect appearance — it can lead to:

• Neck and shoulder pain

• Headaches

• Reduced breathing capacity

• Increased risk of shoulder impingement and spinal stiffness

Stretches to Open Up the Chest and Shoulders

Stretching helps release the tight muscles that pull you forward into a hunched position. Some effective stretches include:

1. Chest Doorway Stretch

   • Place your forearms on a doorway frame and gently lean forward.

   • Hold for 20–30 seconds, repeat 2–3 times.

2. Thoracic Extension Over a Foam Roller

   • Lie on your back with a foam roller under your upper back.

   • Extend your chest over the roller to mobilise the thoracic spine.

3. Upper Trapezius Stretch

   • Sit tall, tilt your head gently to one side to stretch the opposite upper shoulder and neck.

Strength Exercises to Support Better Posture

Strengthening weak postural muscles is just as important as stretching. These exercises will help:

1. Scapular Squeezes

   • Sit or stand tall, gently squeeze your shoulder blades together.

   • Hold 5 seconds, repeat 10–15 times.

2. Resistance Band Rows

   • Anchor a resistance band, pull your elbows back, keeping them close to your body.

   • Focus on engaging the mid-back muscles.

3. Chin Tucks

   • Lie on your back, tuck your chin gently toward your throat (like making a double chin).

   • Hold 5 seconds, repeat 10–12 reps.

Building Better Posture Habits

Beyond exercises, small daily changes can make a big difference:

• Adjust your desk setup: Keep your screen at eye level.

• Take movement breaks: Stand, stretch, and walk every 30–60 minutes.

• Strength train regularly: Build resilience in your back and core.

• Be mindful: Notice your posture throughout the day and reset when needed.

Key Takeaways

• Hunching happens because of tight chest muscles and weak upper back muscles.

• Stretching your chest and mobilising your upper back helps undo tension.

• Strengthening your postural muscles keeps you upright and supported.

• Lifestyle changes, like better desk ergonomics and movement breaks, are essential for long-term results.

👉 Watch our video where we guide you through these posture stretches and exercises step by step: https://youtu.be/aXegRo6BkLU

If you’re struggling with neck or back pain linked to hunching, our physiotherapists at Body Fit Physiotherapy, North Adelaide can design a tailored program to help you move better and feel stronger.