Shoulders rounding after 50? These 5 standing moves rebuild posture strength.
If you’ve noticed your shoulders rounding forward or your posture slipping as you’ve gotten older, you’re not alone. Research shows that posture declines gradually after 50, and often without you realizing it. Hours spent sitting, looking down at screens, and reduced muscle strength all contribute to the change. What’s more, poor posture can negatively impact breathing, reduce mobility, and increase strain on your neck, shoulders, and lower back.
Fortunately, ETNT is here to help. We spoke with Abbie Watkins, CPT, certified personal trainer with OriGym, who shares her top five standing exercises designed specifically to help rebuild posture strength. While yoga is the popular go-to for improving posture, flexibility alone isn’t the solution. Many posture issues stem from weakness, not tightness. Specifically, muscles in your upper back, shoulders, and core become underactive, while your chest and front-body muscles become dominant. That’s why standing exercises are an excellent option for boosting postural strength.
“If your goal is to improve posture strength at 50 or older, focus on strengthening the muscles that hold you upright,” says Watkins. “Building strength through the upper back, shoulders, and core is the best way to support your spine.”
Keep reading for the exercises and detailed step-by-steps. Then, when you’re done, be sure to check out these 5 Standing Exercises That Restore Hip Strength Faster Than Floor Stretches After 55.
Resistance Band Rows
How to do it:
- Stand facing the anchor with your feet hip-width apart.
- Hold the band handles with your arms extended in front of you.
- Keep your chest lifted and your shoulders relaxed.
- Pull the band toward your torso by driving your elbows backward.
- Squeeze your shoulder blades together at the end of the movement.
- Pause for one to two seconds then slowly return to the starting position.
- Complete two to three sets of 10 to 15 reps, resting for 45 to 60 seconds between sets.
Reverse Flyes
How to do it:
- Slightly bend your knees and hinge forward at your hips.
- Keep your back neutral and your core engaged.
- Let your arms hang down toward the floor.
- Raise your arms out to the sides in a wide arc.
- Squeeze your shoulder blades together at the top.
- Lower your arms back down with control (avoid using momentum to lift the weights).
- Perform two to three sets of 10 to 12 reps. Rest for 45 to 60 seconds between sets.
Wall Angels
How to do it:
- Position your feet slightly away from the wall for balance.
- Press your lower back, upper back, and head gently into the wall.
- Raise your arms into a “goal post” position with your elbows bent.
- Slowly slide your arms upward along the wall.
- Keep your arms and back in contact with the wall as much as possible.
- Lower your arms back down with control.
- Aim for two to three sets of 8 to 12 reps, resting for 45 to 60 seconds between sets.
Y Raises
Y raises target your upper back and shoulder stabilizer muscles, which are often underactive but play a crucial role in maintaining an upright posture. Strengthening them can help strengthen your shoulder blades and reduce neck strain.
How to do it:
- Hinge slightly forward at your hips while keeping your back neutral.
- Let your arms hang down in front of you.
- Raise your arms upward at a diagonal angle to form a “Y” shape.
- Keep your thumbs pointing upward throughout the movement.
- Squeeze your shoulder blades at the top.
- Lower your arms slowly back to the starting position (avoid shrugging your shoulders).
- Complete two to three sets of 10 to 12 reps. Rest for 45 to 60 seconds between sets.
Chin Tucks
How to do it:
- Keep your shoulders relaxed and your chest lifted.
- Look straight ahead and draw your chin backward without tilting your head.
- Imagine creating a “double chin” as you move.
- Hold the position for two to three seconds.
- Relax and return to neutral.
- Perform two to three sets of 10 to 12 reps, resting for 30 to 45 seconds between sets.
Adam Meyer, RHN
