Exercise and strength training are essential throughout life, particularly as you become older. Not only does exercise build strong bones, slowing the progression of osteoporosis, but it also tones your muscles and helps you move about more easily by keeping joints, tendons and ligaments more flexible, states the American Academy of Orthopaedic Surgeons. People over 60 can strengthen their upper back and improve posture by performing a dumbbell workout once or twice a week on nonconsecutive days.
Workout Basics
Prior to beginning any new exercise program, it is essential, especially for individuals over 60, to get medical clearance from their doctor. Before starting the dumbbell workout, it is necessary to warm up the body to get the blood flowing and the heart rate slightly elevated. Warm up aerobically for five to 10 minutes with a moderate-intensity activity such as brisk walking.
Dumbbell Shrug
Dumbbell shrugs target the upper trapezius muscle, as well as the neck and shoulder area. Grasp a dumbbell in each hand and stand upright with the dumbbells to your sides. In a slow and controlled fashion, shrug your shoulders as high as possible, pausing for a moment before rolling them backward and then down to the starting position. Pause for one to two seconds at the starting position before repeating again. Perform 12 to 15 repetitions each for two to three sets. Rest one to two minutes between each set.
Dumbbell Bent-Over Row
Dumbbell bent-over rows targets the entire middle and upper back and also requires secondary and stabilizing muscles in the shoulders and arms. Begin by kneeling over the side of a bench by placing your knee and your hand of the supporting arm on the bench, and grasp one dumbbell from the floor. Pull the dumbbell up to your side until it reaches your ribs or until your upper arm is just beyond horizontal. Pause for a moment before returning to starting position and repeat. Your back should remain flat and straight throughout the entire movement. Perform 12 to 15 repetitions each for two to three sets. Rest one to two minutes between each set.
Upright Row
The dumbbell upright row exercise strengthens the upper back and deltoid muscles. Begin by grasping a dumbbell in each hand and standing upright with your palms facing the front of your thighs. Raise the dumbbells to shoulder height with your elbows pointing out to sides. Pause for a moment before lowering to the starting position and repeating. Perform 12 to 15 repetitions each for two to three sets. Rest one to two minutes between each set.
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