4 trainer bed moves that straighten the back and tone the upper back better than Pilates.
Back rolls after age 60 are often due to two things, a decrease in muscle tone through the upper and middle back and a lack of consistent activation in the muscles that support the posture. Pilates helps with control and flexibility, but many people still struggle to fully engage the back muscles needed to strengthen this area. I have worked with clients in this age group for years and the biggest changes are usually from the simplest, controlled movements which is aimed directly at the upper right back while strengthening the position.
Bed exercises make an ideal device for this type of work. They relieve stress on the joints and allow you to focus fully on muscle contraction. Without the need to balance or stabilize your entire body, you can more effectively isolate your back muscles and keep them under tension.
Another important factor is compatibility. These exercises feel accessible, which makes them easy to do every day. This steady activation helps restore muscle tone and improve how your back supports your posture throughout the day.
After bed exercises are aimed at the right upper backback shoulders and supporting muscles that help smooth and strengthen the area. Move slowly, with control, and focus on squeezing your shoulders during each repetition.
Incline arm lifts
Incline arm lifts directly target the upper shoulders and back, making them one of the most effective movements for restoring muscle tone in this area. I use this exercise often because it teaches proper engagement of the muscles responsible for pulling the shoulder back, something many people lose over time. When these muscles are weakened, the upper back rotates forward, which can make the rear wheels more prominent.
Raising the arms while keeping the chest light forces the back to do the work. A short hold at the top increases the time of the tension and strengthens the muscles, which improves posture. Over time, this will help pull the shoulders back and strengthen the appearance of the upper back.
How to do it
- Lie face down with your arms at your sides
- Lift your arms slightly off the bed
- Squeeze your shoulders together
- Keep it short
- Lower slowly.
Lying raises T
This movement expands on the previous exercise by directly targeting the midsection. I include it because it strengthens the muscles that stabilize the shoulder blades, which play an important role in flattening the upper back.
Raising the arms to the sides in a “T” position creates a tight stretch in the mid-back. Completing the movement slowly keeps the muscles in long tension, which improves activation. Many customers feel that this device works almost instantly when working properly.
How to do it
- Lie face down and stretch your arms by your sides
- Raise your arms slightly off the bed
- Keep your neck relaxed
- Keep it short at the top
- Lower slowly.
Recumbent elbow
This exercise focuses on strengthening the muscles that pull the shoulders back and down. I rely on it because it strengthens the posture while building strength through the upper and mid back.
Pulling your elbows into your sides creates a deep stretch through the back muscles. Holding this position forces the muscles to engage, which builds endurance and control. Over time, this will help improve your posture and reduce the appearance of back rolls.
How to do it
- Lie face down with bent arms
- Pull your elbows to your sides
- Squeeze your shoulders together
- Hold for 2-3 seconds
- Release slowly.
Lie to the snow angels
This final move ties everything together by training the upper back through a full range of motion. I often complete routines with this exercise because it combines strength, control, and coordination into one movement.
Moving the arms through a wide arc forces the back muscles to be engaged the entire time. This continuous tension helps to strengthen and tone the upper back more effectively than isolated movements. Over time, this results in better condition and a smoother, firmer appearance.
How to do it
- Lie face down and stretch your arms above your head
- Move the arms out and down in a wide arc
- Keep the arms slightly up
- Squeeze the shoulder pads across
- Start back slowly.
Tyler Reid, BSc, CPT
Tyler Reid is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
