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As we age, muscle mass naturally decreases unless we make regular resistance training a priority. One specific area that is particularly susceptible to weakening is the upper back, which is not commonly involved in our daily activities. Poor posture, prolonged periods of sitting at a desk, and reduced physical activity over the years can all contribute to tightness in this area. To address this issue, we consulted with experts to discover the most crucial bodyweight exercises for posture that will help you appear taller after reaching the age of 50.
“Strengthening the upper back plays a significant role in pulling the shoulders into proper alignment, thereby diminishing the hunched posture that many people develop,” states James Brady, a personal trainer at OriGym. “It safeguards the shoulder joints, decreasing the likelihood of pain and injury. Additionally, it enhances mobility, making routine movements such as lifting, reaching, or carrying much more manageable.”
If your goal is to fortify your upper back, exercises that utilize your body weight and are performed while standing are a great starting point.
“Standing moves engage more muscles at once, especially the core, which improves balance and stability,” Brady tells us. “They mimic real-life movements, so the strength transfers directly into daily activities. They’re also more accessible for people who find getting up and down from the floor or using machines difficult.”
Overall, better posture makes you appear taller, boosts confidence level, improves breathing, and decreases pain, says Karen Ann Canham, CEO and founder of Karen Ann Wellness.
5 Bodyweight Posture Exercises That Make You Look Taller
Standing Resistance Band Rows
“This is a bit of a funky one, but it really builds quality strength through the rhomboids and lats, which are both massive in helping pull the shoulder blades together,” Brady notes.
- Anchor a resistance band at chest level.
- Stand tall, facing the anchor point.
- Hold the handles with both hands.
- Bend your elbows and pull the band toward your body.
- Squeeze your shoulder blades together.
- Extend your arms back to the start position.
- Complete 3 sets of 12 to 15 reps.
Band Pull-Aparts
“This nicely targets the rear shoulders and mid-back, helping open the chest up high to the sky, keeping the correct posture,” Brady points out.
- Stand tall.
- Hold the resistance band ahead of you with arms fully extended at shoulder level.
- Pull the band apart, stretching your arms laterally while keeping them fully straight.
- Use control to return.
- Perform 3 sets of 12 to 15 reps.
Reverse Fly
“This gives more strength to the upper back and rear delts, meaning you’ll have less of a rounded posture because they’re more developed for load,” says Brady.
- Stand tall with a dumbbell in each hand.
- Hinge forward at the hips, maintaining a straight back.
- Extend and slightly bend your arms, lifting them out to the sides.
- Use control to lower.
- Perform 3 sets of 10 to 12 reps.
Plank With Shoulder Squeeze
- Place your hands under your shoulders.
- Press into the pads of your fingers and hug your inner arm toward your armpit.
- Walk your feet out to hip-width.
- Engage your abs, squeeze your buttocks, and pull upward through your quads.
- Hold the position as you draw your shoulder blades in.
- Perform 2 to 3 sets of 10 to 15 reps.
Wall Angels
“This one is actually designed for mobility and posture directly, as it helps squeeze the shoulder blades together and improves mobility in your thoracic spine,” Brady says.
- Stand tall with your back pressed into a wall, arms at 90 degrees.
- Gradually lift and lower your arms, making sure they keep contact with the wall.
- Perform 2 to 3 sets of 8 to 10 slow reps.
Alexa Mellardo
