Move · Videos · Technique · 11 min

How to Walk Tall: Gaze, Band Pull and Back Extension

How to Walk Tall: Gaze, Band Pull and Back Extension — video by Will Harlow – Over-Fifties Specialist Physio Play · 11:11

Video by Will Harlow – Over-Fifties Specialist Physio on YouTube · Open on YouTube

An over-50s physiotherapist explains four reasons people walk hunched over and suggests something to try for each: raise your gaze, a band pull across the chest, a seated chest stretch and a foam-roller back extension. Made for people over 55.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • resistance band, foam roller

Good forBetter postureHealthy ageing

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Step by step 7

Tap a time to watch that step in the video.

  1. Four common causes: habit, a stiff mid-back, a tight chest and weak muscles between the shoulder blades. 1:28
  2. Raise your gaze: look at the floor about 15 feet ahead rather than at your feet, which lifts the chest. 3:02
  3. Band pull: straight arms, pull the band across the chest, squeeze the shoulder blades a few seconds; 5 or 6 times. 4:22
  4. Seated chest stretch: hands behind the head, sit tall and ease the elbows back; a mild stretch, 30 seconds. 5:58
  5. Foam roller back extension, only if comfortable: roller under the shoulder blades, hands supporting the head. 7:35
  6. Draw the tummy in to keep the low back flat, then ease back over the roller, breathing throughout. 8:21
  7. Move up and down the roller to stiffer spots; about 2 minutes, maybe twice a day, if it stays comfortable. 10:10

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Look about 15 feet ahead on the floor rather than at your feet
  • Pull the band across the chest and squeeze the shoulder blades together for a few seconds
  • On the foam roller keep the lower back flat and support the head with your hands

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Upper back takes loadfoam roller back extension, held at end range
  • Neck moveshands support the head on the roller
  • Shoulders movesband pull across the chest, chest stretch
  • Lower back moveskeeping the lower back flat on the roller
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Do the chest stretch seated in a chair; skip the roller move if it hurts

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Will Harlow – Over-Fifties Specialist Physio; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety