So now that you’ve made sure you’re healthy, you think you’re done? Not so. Let’s talk quality of that healthy life. If you’re having a hard time getting out of a chair or walking up the stairs, living longer isn’t that much fun.
Loss of mobility is most likely due to inflexibility and muscle atrophy. Basically, the old adage proves true here – if you don’t use it, you lose it.
Krista Kurvits, trainer/owner of Xcelerated Performance, believes the biggest physical grief for people over 50 is shoulder pain caused by upper cross syndrome. UCS can happen for a variety of reasons: sitting in one position for too long, too much forward movement and an imbalance in the muscles are common causes of this hunchbackmaking condition. 
If left uncorrected, problems can occur.
“As a result of UCS, there’s shoulder impingement, bursitis, which can lead to rotator tendonitis and muscle tears,” says Kurvits. So what can a person do to avoid physical pain – not to mention the embarrassment of looking like the Hunchback of Notre Dame? Kurvits recommends the exercise below (for a start).
UPRIGHT ROW WITH FREE WEIGHTS
With feet shoulder width apart and knees soft (not locked in place), hold free weights naturally by your side with palms facing you. Pull in the bellybutton and tighten the pelvic floor (tighten your gluteals). Bring the chest up and engage the scapula (tighten shoulder blades a little). Squeeze the shoulder blades together as you lift. Lift your elbows until the elbow is level with the shoulder. At the end of the movement the hands will be at the lower chest area. Slowly lower the weights (a 4-6 count). Repeat for a total of 8 repetitions. Every week add 2 reps until you reach 14. Use enough weight to be able to complete the repetitions with good form. When it becomes too easy, go up 2-4 pounds.
