As you grow older, sarcopenia becomes unavoidable unless you regularly participate in resistance exercises. The decline in lean muscle primarily affects your glutes, core, and back—key areas for maintaining strong posture, notes James Bickerstaff, a personal trainer at OriGym. When muscle mass decreases, fat can accumulate, potentially leading to spinal curvature. To assist you, we’ve compiled six standing exercises designed to smooth and strengthen your upper back after the age of 45.

Maintaining proper posture is essential—especially as you age.

“A slouched posture can compress vital organs,” Bickerstaff explains. “Enhancing your posture can boost both circulation and digestive functions. Additionally, improved posture may elevate self-confidence, as studies show that individuals who sit upright are more likely to believe in their capabilities compared to those who slouch.”

Your body weight can be an important tool in achieving results.

“Bodyweight exercises activate muscles by engaging your entire body for stabilization, unlike machines which focus on individual areas,” Bickerstaff points out. “Consequently, they enhance balance and strengthen your core and back, both of which are crucial for maintaining good posture.”

6 Standing Moves That Smooth Your Upper Back

Below, experts outline six essential standing moves that help smooth and strengthen your upper back muscles.

“They’re joint-friendly, mimic real life, and train balance while toning muscles,” says Karen Ann Canham, CEO and founder of Karen Ann Wellness. “Just a few minutes a day builds strength, eases tension, and improves posture in as little as 30 days.”

Wall Angels

1. Stand tall with your back pressed into a wall, arms at 90 degrees.
2. Slowly lift and lower your arms, making sure they keep contact with the wall.
3. Perform 2 sets of 5 to 10 reps.

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Bird-Dog

1. Start on all fours.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides.
5. Perform 2 to 3 sets of 5 to 10 reps.

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Glute Bridge

1. Lie flat on your back with bent knees and feet hip-width apart on the floor.
2. If using a barbell, place it on your thighs just under your hip bones.
3. Breathe in and engage your core.
4. Press through your heels to lift your hips until your body forms a straight line from head to heels.
5. Squeeze your buttocks, holding at the top for a moment.
6. Lower your hips back to the start position.
7. Perform 2 sets of 10 to 20 reps.

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Superman Hold

1. Begin lying on the ground in a prone position.
2. Extend your legs straight behind you and extend both arms overhead.
3. Engage through the front side of your abdominal wall. Squeeze your buttocks and lower back to lift your arms and legs off the ground.
4. Hold at the top before lowering with control.
5. Perform 3 sets of 20 to 30 seconds.

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Band Pull-Aparts

1. Stand tall.
2. Hold the resistance band ahead of you with arms fully extended at shoulder level.
3. Pull the band apart, stretching your arms laterally while keeping them fully straight.
4. Use control to return.
5. Perform 2 to 3 sets of 10 to 15 reps.

Band Rows

1. Anchor a resistance band at chest level.
2. Stand tall, facing the anchor point.
3. Hold the handles with both hands.
4. Bend your elbows and pull the band toward your body.
5. Squeeze your shoulder blades together.
6. Extend your arms back to the start position.
7. Perform 2 to 3 sets of 10 to 15 reps.

Alexa Mellardo