My thoughts about computer posture run deep. Some people call it “niche.” But I don’t get that. A large percentage of the population sits at a computer for long periods of time. But no one pays attention to their posture. For one thing, it’s complex. And second, no one knows where to start.
Well, the term hunchback posture is a great place to start. It’s becoming more common due to long hours spent sitting, using phones, and working at desks.
This posture can lead to neck pain, back stiffness, reduced mobility, and poor alignment over time.
But targeted exercises may help improve posture, strengthen weak muscles, and increase mobility.
After 18,000 hours of slouching forward at a computer, I’m sharing a round up of the posture correction exercises that helped improved my hunchback the most.
18 Posture Correction Exercises for Hunchback
Hunchback posture is not just a cosmetic issue. It’s also a functional one that affects breathing, mobility, and long-term spinal health.
Combining stretching, strengthening, and mobility work can be an effective approach for fixing hunchback.
What is a Hunchback
A hunchback posture is when the upper back becomes excessively rounded and the shoulders shift forward. It is often referred to as kyphosis in mild or postural cases.
It’s usually a postural issue rather than a structural deformity in most modern cases. I wasn’t born with a hunchback. I morphed into it after slouching forward at a computer for 9 years.
What Does a Hunchback Look Like
- Rounded upper back
- Forward head posture
- Shoulders rolling inward
- Stiff upper spine and chest tightness
- Weak upper back muscles over time
What Causes Hunchback
Long hours of sitting, especially with poor posture
Anytime I put my hands on something in front of me (keyboard and mouse) and hold them there for long periods of time, my body naturally tends to slouch forward. Getting in that position isn’t really a big deal. But staying in that compromised, vulnerable position for long periods of time, that is a very big deal. It leads to computer-related repetitive strain and overuse injuries.
Excessive screen time and phone use
Tech neck has become a real problem since the invention of smartphones.
Weak upper back and core muscles
Sitting for 9 years caused my core to shorten, while my upper back muscles hyperextended. This imbalance caused dysfunction throughout my entire torso (not only at the computer, but in sports, exercise, and my everyday life).
Tight chest and shoulder muscles
Every action has a reaction. And after all my arm muscles got chronically tight from typing and clicking, the next muscles in my chain were shoulders and chest. My chest was arguably the tightest muscle group of all for me (caused by poor computer posture).
Poor ergonomic workstation setup
I want my desk to be an asset that promotes good posture as soon as I sit down. But it wasn’t always like that. I used to have my desk too low. I also had my keyboard and mouse too far away (which led to a lot of overextension and tension in the muscles surrounding my shoulder blades).
Lack of movement or exercise
Sitting at a computer is an endurance event. Some of my muscles are chronically overused. While the rest of my muscles are constantly deactivated. All of them are getting weaker. That’s why I take multiple breaks at work throughout my day, just to get in some light, all-around movement.
Habitual slouching over time
Our bodies were designed to “slouch” and get into an awkward position. But, our bodies were not designed to stay in that vulnerable position for long periods of time. That’s where the excessive muscle tension is caused by using a computer. That tension led to chronic pain and joint dysfunction for me.
Is Hunchback Permanent
I can’t speak for extreme cases, but my mild case of hunchback was not permanent. The good news is, it’s amazing how small ergonomic changes, practiced daily, led to massive improvements in my computer posture.
Many cases of postural hunchbacks are reversible. But it’s important to address it early.
Can You Fix a Hunchback with Exercise
I can’t speak for everyone, but I was able to fix my hunchback with exercise.
Posture-related hunchback can be improved with consistent exercise that focuses on strengthening weak muscles, stretching tight areas, and improving overall spinal mobility.
Results depend on consistency, severity of posture changes, and daily habits outside of exercise.
How to Cure Hunchback by Exercise
Focus on both stretching and strengthening, not just one
There’s a fine line balancing these two. I wrote an article about my experience with it. You can check it out here.
Move slowly and with control during exercises
Being in my late forties, I’m not focused on the weight or reps I lift. I’m focused more on form and lifting with intention. It’s more of a zen experience for me.
This is especially important when I’m doing cervical spine exercises. Because I used to look down at a laptop monitor for years, which held my neck in a very compromised position.
Prioritize consistency over intensity
I do less reps in a day that I used to, but I do more days a week. This allows for better recovery, while also doing more total reps by the end of the week.
Do exercises at least 4 to 5 times per week for best results
I used to only do an exercise once or twice a week. But I’ve found that doing them more often has helped correct my computer-related repetitive strain and overuse injuries.
Combine exercise with posture awareness during daily activities
I do things like balancing on one foot when I’m tying my shoe, bending over to pick something up off the floor, or brushing my teeth.
Avoid rushing through movements, as form matters more than speed
I learned this lesson the hard way. I always tried to beat the exerciser next to me. Where there may be value in that sometimes, it doesn’t motivate me at all anymore. When I do movements, I always have the goal of feeling strong, energetic, and pain-free when I wake up the next morning.
What Exercises Fix Hunchback
Disclaimer: Nothing in this article is medical advice. I talk about my personal experience of the damage poor computer posture did to me. Then, I talk about exercises I did to improve posture.
Yoga stick stretch
This is not paid promotion. This yoga stick is an inexpensive product I bought off Amazon. It’s helped me reverse my computer posture tension, including stretching my shoulders.
In the below image, I’m doing a stretch with a yoga stick.
I do this stretch with my yoga stick for usually 30 to 60 seconds. It’s great for my upper body (especially my upper back and shoulders). It counter balances the tension I have from slouching forward at my computer. It also helped decrease my forward head posture.
I make sure to focus on my breathing during all stretches. But especially this one. Because it’s a stretch I’ve never felt before.
I want to increase the amount of air going into my lungs, as well as the amount of time that air spends in my lungs. Ironically, this means taking less number of breaths, by breathing slower and deeper than normal.
This stretches the pectoralis major, pectoralis minor, anterior deltoids, latissimus dorsi, and biceps. It’s helped improve my thoracic spine mobility and shoulder flexibility.
Steel mace 360
If I could only do 1 strength exercise for the rest of my life, it would be the “steel mace 360.” It’s been very valuable in getting my back to good posture at a computer.
A steel mace is shaped like a kettlebell, except it doesn’t have the same handle. Instead, the weight is at the end of a barbell-style rod. A steel mace is also commonly referred to as a macebell.
Regardless how conscious I am of my computer posture, I still tend to slouch forward sometimes.
The steel mace 360 exercise helps release my tension from slouching. Because you would raise your arms as the weight travels behind you. Then strengthen your core as you bring the weight back in front of you.
It opens up my front lines, stretching my compressed chest (which was caused by slouching forward and holding a keyboard and mouse for long periods).
This exercise also activates my back muscles, in the exact opposite way that slouching forward does.
It’s the perfect combination of a “strength + stretching” exercise, for me and my athletic, sedentary lifestyle.
Here are some screenshots of me doing the steel mace 360.
The steel mace 360 strengthens the shoulders, rear deltoids, trapezius, rhomboids, latissimus dorsi, rotator cuff, core, forearms, and grip muscles. It helped me improve shoulder mobility, thoracic mobility, and posture.
Cactus yoga pose (while laying flat on the floor)
This is my favorite chest stretch to counterbalance poor computer posture. It also relieves my excessive internal shoulder rotation. (caused by holding a keyboard and mouse for long periods of time.
Here’s how I do a yoga cactus pose (while laying down):
- I lay flat on the floor, arms by my sides, palms facing up.
- My shoulder blades are back and down.
- I slowly raise my arms up toward my head, keeping them in contact with the ground, until they are even with my shoulders, perpendicular to my torso.
- Then, I bend my elbows until they are at a 90 degree angle. My upper arms are still perpendicular to my torso, but my forearms are parallel to my torso.
- I breathe slow and deep.
- I hold this position for up to 5 minutes sometimes.
After sitting at a computer 8 hours a day, low-intensity, long-duration stretches are what help me the most. And the yoga cactus pose (on the floor) is my favorite stretch for computer tension.
This exercise stretched my pectoralis major, pectoralis minor, anterior deltoids, biceps, and latissimus dorsi. It improved my thoracic spine mobility, shoulder flexibility, and posture.
Back extensions on a roman chair
My lower back is the end of the line when it comes to muscle tension caused by slouching forward. It gets more load and pressure than any other muscle group in my torso.
So, back extensions have helped me strengthen my hyperextended lower back. Sometimes I don’t even do reps. I just hold at the top of where a rep would be, then stay in that position for up to 5 minutes. Because in the entire range of motion of a back extension, the very top point is what I needed to strengthen the most.
This helped strengthen my erector spinae, multifidus, gluteus maximus, hamstrings, and core muscles. It helped improve my spinal stability, posture, and posterior chain strength.
Up dog yoga pose
The Upward-Facing Dog (Up Dog) yoga pose involves pressing through my hands to lift my chest, while extending my spine and opening my shoulders. It stretches the abdominal muscles, pectoralis major, pectoralis minor, hip flexors, anterior deltoids, and latissimus dorsi. This pose strengthened my erector spinae, multifidus, glutes, triceps, and shoulder stabilizers. It improved my posture and spinal extension.
Baby cobra yoga pose
Baby Cobra is performed by lying face down and gently lifting my chest off the floor using my back muscles, with minimal pressure through my hands. It strengthens the erector spinae, multifidus, lower trapezius, rhomboids, and glutes, while stretching the abdominal muscles and chest. This improved my spinal extension and posture.
This helps me accomplish the same goal as up dog, but it’s a much less intense pose. It worked well for me, when it came to stiff and tight muscles that result in back pain.
Door stretch
I can’t get as relaxed doing a door stretch, compared to a yoga cactus pose on the floor. But the door stretch is convenient when I can’t lay on the floor. I can do it standing in a doorway.
It is also a chest opener, which reduces strain on my internal shoulder rotation.
Here’s how I do a door stretch:
- I stand in a doorway.
- I place my elbows on the doorframe and even with my shoulder level.
- I slowly lean my body forward through the doorway to intensify the stretch.
- Bend your knees slightly.
- Tuck your chin slightly.
- Lightly activate your core muscles.
- I breathe slow and deep.
- I hold this position anywhere from 30 seconds to a minute.
The door stretch is more intense than a cactus yoga pose, so I don’t do the door stretch for as long.
It stretches the pectoralis major, pectoralis minor, anterior deltoids, biceps, and anterior shoulder muscles. This helped reduce my rounded shoulders, improve shoulder mobility, and promote better posture.
Corner stretch
A corner stretch is very similar to a door stretch (see above paragraph). the only difference is, I’m standing in the corner of a room instead of a door. This allows me to intensify the stretch a little more. This stretched the pectoralis major, pectoralis minor, anterior deltoids, biceps, and anterior shoulder muscles.
Foam roller chest opener
This is similar to the cactus pose I do when I’m laying flat on the floor (as described earlier). The only difference is, I’m laying carefully on a long foam roller along my spine. This relaxes the soft tissues around my spine.
It stretches the pectoralis major, pectoralis minor, anterior deltoids, biceps, and latissimus dorsi. This improved my thoracic spine mobility, shoulder flexibility, and posture.
Band pull-aparts
Band pull-aparts involve holding a resistance band at shoulder height and pulling it apart until your arms extend outward, squeezing your shoulder blades together. They strengthen the rear deltoids, rhomboids, middle and lower trapezius, rotator cuff muscles, and rear shoulder stabilizers. This helped me improve posture and my shoulder alignment.
Face pulls
This is exactly what it sounds like. I get on a cable machine, then pull a rope directly towards my face. Each hand ends up by the side of my head after each rep. This works my rear deltoids, rhomboids, and trapezius muscles.
Wall slides
I did wall slides by standing with my back against a wall and slowly sliding my arms overhead while keeping them in contact with the wall. They strengthen the serratus anterior, lower trapezius, middle trapezius, rotator cuff, and rear deltoids. This helped improve my shoulder mobility, as well as my posture.
Resistance band rows
Resistance band rows involve pulling a resistance band toward my torso while keeping my elbows close to my body and squeezing my shoulder blades together. They strengthen the latissimus dorsi, rhomboids, middle trapezius, rear deltoids, biceps, and rotator cuff muscle. This helped me improve posture and upper-back strength.
Scapular squeezes
Scapular squeezes involved pulling my shoulder blades straight back and together without shrugging my shoulders. I would hold that briefly, then relax. They strengthen the rhomboids, middle trapezius, lower trapezius, and rear deltoids. This helped improve my shoulder alignment, upper-back strength, and posture.
Seated cable rows
Seated cable rows involved pulling a cable handle toward my torso while keeping my chest up and squeezing my shoulder blades together. They strengthen the latissimus dorsi, rhomboids, middle trapezius, rear deltoids, biceps, and erector spinae. This helped improve posture, upper-back strength, and shoulder stability.
Cat cow stretch
In my experience, one of the most effective yoga poses for back pain is the cat cow pose. This one helped me the most. The starting position is on my hands and knees. The only movement is a slight extension of the hips. This compresses the lower back for a second.
The muscles stretched the most when I do cat cow pose are my hips. I used to have a lot of muscle tension and confusion in my lower back. This dysfunction was likely caused by tight hips from sitting for long periods of time.
I make sure to do this exercise very slowly and carefully. This isn’t a yoga pose I do to focus on strength. I don’t really focus on the stretch either. Cat pose helped me focus on organizing those lower back muscles, allowing me to better understand how the lower back is supposed to function. It’s also helped me fix wrist pain from typing all day at a computer.
The cat-cow yoga pose stretches the erector spinae, latissimus dorsi, trapezius, rhomboids, abdominal muscles, chest muscles, and neck muscles. This helped improve my flexibility and mobility throughout my cervical, thoracic, and lumbar spine.
Open book stretch
I did the open book stretch by lying on my side with my knees bent, then rotating my upper arm and torso backward until my chest opened toward the ceiling. It stretches the pectoralis major, pectoralis minor, anterior shoulder muscles, and thoracic spine. This improved my upper-back mobility and posture remarkably.
Thoracic rotation stretch
A thoracic rotation stretch I do involves rotating my upper back while keeping my hips relatively still to improve spinal mobility. It stretches the rhomboids, trapezius, erector spinae, latissimus dorsi, obliques, and pectoralis major. This helped improve my thoracic spine mobility, shoulder movement, and posture.
Thanks for your interest in computer posture.
Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Fix Their Sitting Pain
P.S. If you’ve read this far down the article, you’ll love my digital store.
🙏 Thank you for supporting my work. -Todd