The simple answer is no, it's never too late to improve your posture. You may not get "perdect", but you can still improve. Even though rounded shoulders and a hunched stance may seem like they’re set in stone by the time we reach a certain age, and you may feel you’ve missed the boat for better posture,  you can still stand up taller. It’s not as hard as you might think. Better posture can start with changing your activities, stretching and strengthening your muscles. Read on...

Poor posture often stems from habits like working in front of a computer, lying on a couch while watching TV, or looking down at a smartphone. Poor posture could also be due to repeatedly carrying heavy objects (like equipment at work, grocery bags, or a heavy purse). All of these activities can make you stoop or bring your shoulders forward. This overstretches and weakens the muscles in the back of your shoulders, and shortens the muscles in the front of your shoulders and in your chest. If the core muscles in your back and abdomen have grown weak from inactivity, that can also cause you to lean forward. Those muscles are crucial to lifting your frame and keeping you upright.

One of the big things that happens with forward posture is that your centre of gravity moves forward. This increases the risk of falling. Poor posture can also cause back or neck pain, headaches, trouble breathing, or trouble walking.

The key to fixing poor posture is strengthening and stretching the muscles in the upper back, chest, and core...

- Shoulder strengtheners include scapula squeezes (squeezing your shoulder blades together for 30 seconds at a time) and rows (using a resistance band to pull back your elbows like you’re rowing). 

- Core strengtheners include modified planks (in which you hold a push-up position while propped up on your elbows) or simply tightening your abdominal muscles, pulling your belly button in toward your spine.

- An easy way to stretch your chest muscles is simply put your arms behind your back, grasp both elbows (or forearms if that’s as far as you can reach), and hold that position.

- You can also work on your posture in everyday activities. A simple trick when you’re sitting (even watching TV) is to put a small rolled towel behind your shoulders. It makes you sit up straight so the towel won’t fall.
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- Cut down on activities that have led to poor posture, too. Take regular breaks from computer and TV time, and exercise more. Any movement is good movement!

Posture impacts the aging process.

Those who stand erect and move smoothly can look much younger than their years, while those who are stooped and have an unsteady gait often look older than they are.  Looks may be superficial, but there's no doubt looking better helps our self esteem.

Poor posture leads to pain.

Poor posture often contributes to back pain, neck pain, and headaches to name a few unpleasant conditions.  Our bodies are structures that must conform to the same physical laws as buildings or bridges and work against gravity on a daily basis.  Like any other structure there is an ideal alignment of the parts that reduces the stress on your joints, muscles, ligaments and tendons.  Unlike buildings or bridges, our bodies can adapt and compensate for poor alignment (posture),  but there is a price to pay for that.  The price is not only pain, but also the slow deterioration of the entire musculoskeletal framework.

Many call this “getting old”.  However, if we return to that shopping centre or busy public space, we can see that that is not the case.  One 60 year old, for example, may be mistaken for 45, where another may be mistaken for 75.  The calendar can be an unreliable way to determine a person’s age and appearance!

Posture exercises help you age well.

Posture exercises will strengthen key muscle groups that have weakened with injury or inactivity, as well as stretching those muscles which have become overly tight.  This helps maintain strong posture and smooth movement.  It also ensures full, deep breathing, better circulation, and proper nerve function.  So really, posture exercises are a crucial aid to a long, active, healthy life.