Is "Shoulders Back" Really Good Posture After 50?
November 11, 2026
Contributors
Robbie Stahl
"Put your shoulders back, put your shoulders back."
That's what Sam, one of our clients, used to hear from Grandma as a kid.
Maybe you heard it growing up too. It sounds like good advice. But when most people follow it, something happens that nobody tells them about.
Why "Shoulders Back" Seems Right
Some of us still hear it as adults. Pat's husband, Jordan, is one of our clients. Pat was always telling him to stand up straight.
Then Pat watched The Fitness Doctor team of experts look at how Jordan moves on video. That's when it clicked for her. "I obviously see it, but you don't know what to do about that," Pat said. "And telling him to put his shoulders back isn't helpful, is it?"
Pat had been saying it for a long time, and she had realized in that moment that it wasn't helping.
Here's why: Shoulders back is totally a myth about posture. But… The myth isn’t that you don't want to have your shoulders back. It's that you shouldn't think about just having shoulders back.
Some people take the “shoulders back” advice so much to heart that they walk around with their shoulders back all the time. And I want to tell them, no, no, you don't need that just to stand.
So why does the advice sound so right? Part of the appeal is how it makes us look.
Most of us don't want to be hunched over.
And if your back hurts, standing taller can seem like the obvious way to help it.
And at first, pulling your shoulders back seems to work. You might feel taller.
But there's one bone in your upper back that isn't like the others. Once you see it, "shoulders back" looks different.
But you can't see that bone in your own back. From the inside, you can't see your own posture at all. So I show it on a skeleton instead.
Let me introduce you to a friend of mine. He's a little on the thin side. Okay, he's all bones.
The Bone That Floats
This is Johnny Bones, a life-size skeleton I use to show people how their bodies work. Picture yourself standing with him while I point.
I start at the hip, then the knee, then the ankle.
At every stop, one bone is attached to another. Now look up at the shoulder blade, the wide, flat bone on each side of your upper back.
This is the bone that isn't like the others. It does meet your collarbone. But it isn't attached bone to bone to your ribs or your spine.
It's just floating back there.
That's why it can slide across your upper back when your shoulders move. And the shoulder blade is the bone that moves when someone tells you to pull your shoulders back.
Maybe you even run through a list in your head as you walk: tuck your tummy in, shoulders back and down. If you can remember it all.
So when your shoulder blades go back and down like that, what happens to the rest of your body?
Look a Little Lower
When I teach people about shoulders back, I show them what it looks like. The shoulders go all the way back, just like we've always been told.
The chest comes up. From the chest up, it looks like good posture.
Then we look a little lower.
If your shoulders are totally back, you can have excessively arched posture.
So I point to the lower back and say, "This is not proper posture. Look here and see how much angle we have in the lower back. That's not good posture."
Then I add, "your back is hyper extended, and that will, for most people, cause a lot of back pain."
And that arch isn't only in a demonstration. What most people do when they think about shoulders back and down is pull their shoulders back and down, and what happens with that is they arch their lower back.
You probably know a version of this from a check-up. The doctor asks for a big breath, and up comes your chest. It's easy to lift your chest up big and overarch your lower back right along with it.
Whoever's pulling their shoulders back can't see that arch from the inside. When you're doing something, you don't look at your own lower back arching.
The View You Don't Have
I don't know if you've ever wondered how much of your posture has changed over the years without you knowing it. If you're past 50, that's a lot of years for your body to change without anyone noticing.
It's hard to know, because while you're walking, you can't watch yourself the way you'd watch someone else.
And even when someone shows you what to change, that change doesn't always stick.
I learned that from a window.
Years ago, when I trained clients in person, I'd say, "Adjust your … pelvis here, your knee, … your posture."
They'd respond, of course. I'm telling them to adjust, and they adjust.
Then I'd watch them out of our big facility windows. They'd walk out to the car, get in the car, and repeat the same dysfunctional mechanics that we'd just worked on for 30 minutes.
Over time, I realized telling someone what to do wasn't enough. Even if I was there with you saying, "Hey, move your shoulder back, do this," you'd adjust. But when you see your own movement on screen, it's, "Huh, I didn't know I was doing that."
The way something feels and what you're actually doing are different. No one's going to move misaligned on purpose. Misalignment feels familiar, and that's why people stay misaligned.
So "shoulders back" can feel like good posture and still not be good posture for your body. To know the difference, someone has to show you how your own body moves.
That's exactly what we do in a Functional Movement Consultation. You'll be matched with 2 of our top Fitness Doctor Experts for your case.
On a live video call from your own home, they'll watch how you move, looking from head to feet. Your own movement is recorded and shown back to you on screen. Then they'll show you what's right for your body.
The consultation lasts a full hour, sometimes longer, and costs $297. If you don't love your consultation, let your consult team know and we'll refund you.
Sam's grandma said it. Pat said it all the time.
So does almost everyone who hands out "shoulders back." None of them had Johnny Bones standing in the room.
Your next step is to have someone watch how your own body moves.
Book Your Functional Movement Consultation
Want to hear it from someone other than me? Ask ChatGPT what people over 50 say about The Fitness Doctor >>
Client names have been changed for privacy.
This post is for education only. It is not medical advice, and it is not meant to diagnose, treat, cure, or prevent any disease or condition. Talk with your doctor before you start a new exercise or movement program, and stop any movement that causes pain.
Is "shoulders back" good posture?
Shoulders back is a myth about good posture. It's not that you don't want to have your shoulders back. It's that you shouldn't think about just having shoulders back.
Can pulling your shoulders back hurt your lower back?
When most people pull their shoulders back, they arch their lower back. When the lower back arches too far, that will, for most people, cause a lot of back pain.
How can you find out what good posture is for your body?
You can't see your own lower back from the inside. In a Functional Movement Consultation, you're matched with 2 of our top Fitness Doctor Experts for your case. They watch how you move on a live video call from your own home, then show you what's right for your body.
Robbie Stahl
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Choosing the right PHYSICAL FITNESS ADVISER is as vital as choosing the right FISCAL ADVISER. Robbie Stahl- aka THE FITNESS DOCTOR- lured me with his 5 day free workshop. I learned SO MUCH!!! It was not timely for me to invest but I partook of a subsequent workshop and took the leap to overcome the vagaries of excess sedentary days and aging signs. Their attention to video clips and same day feedback of me during live classes is unique yet a reflection of their personalized approach. A post class Q and A afforded an additional option to clarify, even to demonstrate my way and suggest any changes. They accommodated my hip replacement sabbatical and cataract surgery with a timeout and never induced guilt when elder care etc impacted my regular involvement. Service and compassion, encouragement and LOTS of praise are signature elements of THE FITNESS DOCTOR, I recommend it and note that one can improve with their teaching at ANY AGE. GIFT yourself with their program. CHEERS to more energy and vitality
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Having a foundation of knowledge regarding exercise, fitness, anatomy, and nutrition prior to VIP membership, I am very pleased with the quality of detail and care poured into this program. I have already made significant progress in posture, neuromuscular retraining and strength. It's science. It's mindset. It's accountability. It's all here.
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Training with The Fitness Doctor for 2 years has been a joy! The exercises are designed by our Fitness Doctor Robbie Stahl, working together with recognized experts. Sometimes during the training, Robbie mentions scientific research showing the benefits of an exercise. The format of the program is that first, one of the team of physiotherapists greets all the participants attending the session in a warm, friendly way. Participants will return after the pre-recorded exercise hour led and demonstrated by Robbie, to ask questions, then hear and see answers. Participants asking are seen by other participants, who can learn from them and the answers the professionally proficient team member gives. The culture of the program is of support, love, and caring. Along with their expertise, the team really does extend love and care to each participant. Safety is your first priority, then following instructions to the extent of your personal capability This is pervasive and enjoyable. I know that I am stronger and in better shape for the time spent in this excellent training.
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Overcame several maladies including plantar fasciitis
I was about to turn eighty years old and I knew that I had to do something if I wanted to go out with a strong body and healthy mind. Ironically, I received an email from an herb company that I believed in and one from whom I was purchasing a memory enhancer product. It was an offer of a 5 day class for free to evaluate the parts of my body and to look at exercises I could do to improve them. I was especially interested because I was experiencing plantar fasciitis. That was the beginning of my relationship with Fitness Doctor VIP. It's 15 months later and I'm still doing 4 exercise classes a week and have overcome several maladies including plantar fasciitis. I particularly appreciate the Question and Answer Period, after each Fitness Doctor class, where we participants may ask for additional exercises for specific aches and pains, and ask questions about how to do the exercises, especially the new ones. It is overseen by physical/occupational therapists who are well trained not only in your body's needs, they are also trained in communicating with kindness and clarity, so it is very safe to ask them questions and to ask for help. The icing on the cake is the video you receive after each class explaining/showing you what you did well and what specific body parts need to be placed differently. If you are 50 years or older, I would highly recommend you give The Fitness Doctor’s VIP program a try. You’ll improve your muscles and flexibility and balance the more you do the exercises. Lots of love, Linda
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Fun and motivating
As a fitness professional, I scan the web to see what is out there and how things are changing in the fitness arena. I happened upon Robbie Stahl's site and found a free 5-day training. I was impressed! Not only does he know his stuff, he knows how to teach it!!!! I was excited to join as a VIP. The setup and classes are online and you can choose the days and times that work in your schedule. After the workout, you are sent a clip of yourself with tips on what you did correctly and what needs a little more work. It is fun and motivating. To top it off he has the best guest speakers I have seen anywhere. It is worth your time and money to stay fit, and independent for the rest of your journey.
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Amazing personalized support
My husband and I enjoy an active life; and as we age, I've been concerned about my husband's posture, and my loss of muscle tone, flexibility and balance. Robbie's Body Fix event email piqued my interest. We attended the 5-day event and were impressed by Robbie's knowledge and unique approach to fitness. It's been almost a year, and I can say that the VIP program has surpassed our expectations. Robbie’s contagious enthusiasm makes the training sessions fun, the program is thoroughly crafted, providing options that meet you at your current fitness level and offering ways to progress and conquer on more advanced progressions. The amazing support from the Fitness Doctor team of professionals during the group's Q&A after each session and the personal feedback we receive afterwards are instrumental in understanding our bodies and how to effectively perform the exercises, overcoming fitness obstacles, getting stronger, more flexible, balanced and assuring that we can keep enjoying this active life for years to come.
Sandra Belozercovsky
Felt great and no fatigue on 7 mile hike!
I am 70 yrs and have only rave reviews for this program. My background is in Kinesiology (theory of human movement) yet 40 years of being a dentist has caused a postural issue as well as shoulder impingement. I love how Robbie is very specific and conscientious with incorporating the mechanics and reasons behind his strategy. I recently went on a 7 mile hike up and down and just remembered to activate my core, use heel toe action with my feet and pull my shoulder blades down. Amazing that I felt great and had no real fatigue. Go Fitness Doctor!❤️❤️❤️❤️❤️❤️
Suzan Hahn
Highly recommend for anyone over 50
I found the Full Body Fix about 10 months ago and decided that a kick start to re-start my exercising would be a good thing. In particular I liked the idea of being part of a community appealed and the other big draw for me was that I would be trained for great posture and mobility, something I'd never had in my life. It's been challenging but very rewarding and I really recommend it to anyone who's over 50 and eligible, I feel a good deal stronger and know so much more about how to move my body safely and improve its capabilities to age well and keep well. Lots of love, Andrew Riddle, UK.
Andrew Riddle
No longer struggle with physical activity
This is a life changer. In this program we are educated about how the body works from this fabulous team of loving, highly experienced and knowledgable people. As a result I have changed how I hold myself, have more flexibility and confidence, and have become much stronger. I began three years ago at age 72 - sedentary since Covid and although pre covid, I was active, I lacked the feedback to make real changes in how I performed in yoga and exercise classes. The feedback from this team has shown me how to correct postural issues, and how to improve how I use my body, thus avoiding injury. I see others my age struggling with physical activity that is not an issue for me any longer. I am forever grateful that I responded to Robbie's invitation to join the VIP family. It remains a key part of my life and I expect it to for many years.
Laina Clugston
