Strength After 60: Simple Routines to Prevent Muscle Loss

21. Prone Scapular Squeeze (Upper Back Posture)

Poor posture and rounded shoulders weaken the upper back muscles, making everyday lifting feel heavier. Lie face down on a mat with your arms resting by your sides, palms facing down. Gently lift your chest and head slightly off the floor (a mild back extension) while squeezing your shoulder blades together. Hold the squeeze for a count of three, then gently release and rest. Aim for 10 repetitions. This low-impact move strengthens the neglected muscles between your shoulder blades, helping you stand taller and providing the postural strength needed to stabilize your core during lifts and carries.

22. Single-Leg Hip Hinge (Supported Balance)

This move combines the essential hip hinge (for safe bending) with a gentle single-leg balance challenge. Stand beside a sturdy chair for support. Slowly shift your weight onto your leg nearest the chair. Keeping that knee slightly bent and a long, flat back, hinge forward at the hip, extending the opposite leg backward until your torso is nearly parallel to the floor. Return to vertical slowly, squeezing the standing glute. This complex motion strengthens the entire posterior chain on the standing leg, improving the stability needed for tasks like stepping and recovering from a trip.