Targeting these areas helps you stand taller and makes activities such as vacuuming and gardening easier.
Try seated rows: This seated version protects the lower back. Holding light dumbbells (or soup cans, water bottles, or no weight at all), sit in a chair with arms at your sides extended. Lean forward as far as possible from the hips. Squeeze shoulder blades, bend elbows, and pull hands toward hips, elbows pointing behind you. Then slowly release.