Weekend Challenge: Upper Back, Shoulder And Arm Strengthener - Save Our Bones

This weekend’s exercise works the arms, shoulders, and back. It also opens up the chest, allowing for deep breathing, which alkalizes the body pH, and better posture.

The motions of the Upper Back, Shoulder And Arm Strengthener directly counteract Forward Head Posture (FHP) and hunched, rounded shoulders – two very significant postural problems in our modern culture.

So let’s get right to it!


The Upper Back, Shoulder And Arm Strengthener targets several muscles involved in proper posture. These include:

  • The pectoral muscles of the chest (pectoralis major and minor)
  • The trapezius, which goes from the top of your neck to your mid-back, fanning out in a kite shape across the back and top of your shoulders
  • The rotator cuff, an intricate group of muscles that rotate the shoulder joints
  • The triceps that run along the back of your arms and work to rotate the humerus, or upper arm bone (proper posture depends in part upon the correct position of the humerus. In slumped posture, the humerus is rolled forward).

In addition, this weekend’s challenge pulls the shoulders back, which stretches and opens the chest. This lifts the ribcage and stretches the diaphragm, giving the lungs room to expand and allowing for deep, alkalizing breaths.

Yes, you read that right – alkalizing breaths. Taking in oxygen via deep breathing is a very effective and scientifically-proven way to alkalize your body. And today’s exercise trains your muscles to allow chest expansion, making it easier for you to take deeper breaths.

So grab a couple of weights – cans of food or water bottles work fine, too – and let’s take a look at how to do the Upper Back, Shoulder And Arm Strengthener.


  1. Stand with your feet shoulder-width apart.
  2. Bring the weights up to shoulder height, bending your elbows so your arms are at right angles. Your palms should be facing forward.
  3. Bring your elbows together in front of your chest.
  4. Bring your arms back out again, pulling them back slightly from your shoulders to stretch your chest muscles. Don’t arch your back, and keep the 90-degree bend in your elbows.
  5. Now press the weights up over your head, and then bring your arms back to the starting position.
  6. Repeat both motions – bringing the elbows together and raising the weights above your head – eight to 10 times (or whatever is comfortable for you).

One of the things I love about this exercise is that it’s so customizable. You can use heavy or light weights, or no weights at all. This opens up possibilities even for elderly people, who may erroneously think they can’t exercise.

In fact, when scientists reviewed almost a decade’s-worth of data on the effects of exercise on seniors, they saw undeniable evidence that exercise improves bone density, blood pressure, metabolism, depression, low back pain, and more in this demographic.
This inspired scientists to conduct a comprehensive study on the effects of strength training in elderly nursing home residents.

Strength-Training Study Reveals Incredible Health Benefits For Seniors

A group of nursing home residents, both men and women, were enrolled in a strength training program lasting 14 weeks, with an average of twice-weekly exercise sessions. The average age of the participants was 88.5 years. The exercises were done on Nautilus machines, and involved six exercises each session.

The participants’ muscle strength, joint flexibility, body composition, and functional ability were all measured before and after the program.

Muscles targeted included the quadriceps (upper leg muscle), hamstrings (back of the upper leg), gluteus maximus (buttocks), triceps, pectoral muscles, and various muscles of the shoulders and upper back, such as the deltoids and trapezius.

As researchers evaluated the criteria noted above, they found that the seniors’ muscle mass increased by an average of 3.8 pounds, while their body fat decreased by an average of 2.9 pounds.1

Additionally, scientists discovered the following:

  • 81.2 percent increase in leg strength
  • 38.8 percent increase in triceps strength
  • 9.4 percent improvement in shoulder joint flexibility
  • 52.8 percent increase in hip joint flexibility
  • 14.2 percent increase in functional ability scores
  • 36.4 percent decrease in falls
  • 71.4 percent increase in mobility distance1

All this amazing improvement in just 14 weeks! According to the study, the participants needed “considerable assistance getting on and off the Nautilus machines,” yet they were able to complete the workouts, build muscle, and lose weight (they were also building bone, as per Wolff’s Law). The machines used included the Triceps Press, Compound Row, Low Back, and the Four-Way Neck machine.

For most of us, obtaining access to all of those machines means a costly gym membership, transportation to and from the gym, or the purchase of very expensive machines for your home.

Thankfully, there is a much less complicated and much more affordable way to get the strength training you need.

The Densercise Epidensity Training System Doesn’t Require Any Special Equipment

All 52 moves in Densercise™ can be done right in your own home. The only “equipment” you’ll need is items you have in your house. For example, some “Densercises” use weights, but as I mentioned above, water bottles or soup cans work just fine. Other moves involve a rolled-up towel, a chair, and a wall.

Strength-training, targeted, bone-building exercise should be accessible to everyone. That was the primary inspiration behind Densercise™ – safe, effective, challenging, yet simple moves that can be practiced by anyone in just 15 minutes a day with the desire to improve posture, breathing, bone health, and so much more.

Take Exercising For Your Bones to the Next Level!

Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.

Learn More Now →

Densercise™ is designed to increase bone density, plus it allows you to enjoy all the incredible benefits that go with regular exercise and strength training. You don’t need fancy machines, personal trainers, and gym memberships.

And as the study proves, an exercise program can be undertaken at any age!

Enjoy the weekend!


1 Westcott, Wayne, PhD., et al. “Strength Training Elderly Nursing Home Patients.” Mature Fitness. Web. https://www.seniorfitness.net/strength.htm

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Comments on this article are closed.

  1. Kathleen Roche

    Please advise the date of the article on toxic fish.

  2. Eileen

    I too would like to use the Densercise program but find it frustrating that you only offer it in PDF form…. I understand it saves you money but if you want people to use your products, you should offer it to the public in both forms and let everyone decide how they want to purchase it. Maybe I’m not seeing the reasoning why you don’t offer it in book form? Thanks for your consideration.

  3. shula

    Thanks for continuing to update us on exercises, food, and scientific research.

    • Vivian Goldschmidt, MA

      You are welcome, Shula. 🙂

  4. Janice Young

    I loved the exercises for the upper body. They are very helpful.

  5. Dianne

    Hi Vivian, I recently found out that I have osteoporosis. Did not come as a surprise to me as all of the women in my family have it. I am 67 and have been exercising my entire life. I now do walking and small weights. I go to a holistic healthcare practitioner whom I like and trust. She recommended strontium. I had never heard of it. I also am taking calcium and VitD plus DHEA. My diet has always been pretty good. I am concerned about the strontium though. She recommended it twice a day but I think I will cut it down to once a day at lunch time. Your thoughts on that would be appreciated.

  6. judy

    Does K2 clot the blood like K1 does – I want to start adding K2 to my supplemenets but I do have a clotting hx of Factor V

  7. annabelle

    Thanks again for the informative email. You certainly keep me keen to improve as it is so easy to forgo exercising for other interests which don’t involve physical effort.

    • Vivian Goldschmidt, MA

      Hi Annabelle,

      It’s easy to get sidetracked from exercise, isn’t it? I am glad the Weekend Challenges help keep you in the loop. 🙂

  8. Marion

    Hi Kalea,

    One other thing you can do is to use the biodensity machine and the power plate machine. I read about them in one of Vivian’s e-mails. I have been doing them for several months now and am looking forward to improved bone density.

  9. Dyna

    Thanks for the knowledge you are imparting for stronger bones. I am just starting to be enlightened and becoming lesser scared about osteoporosis.

    • Vivian Goldschmidt, MA

      You are welcome, Dyna. Keep researching and learning the truth about osteoporosis. That takes away the fear. 🙂

  10. Carol

    I’m recently experiencing low back pain which I think came after playing a game of ping pong, I loved playing the game, but not at the time realizing that bending down to pick up the balls might have caused or contributed to this condition. Now I’m very cautious about doing any type of exercises, but this one I tried without the weights and don’t feel any back pain. I love that it is targeting the areas where I especially need to build up. I have pain when trying to get out of bed and also when changing positions, so now I’m depending a lot on my upper body strength to take most of my weight off my lower back as I move and get out of bed. Thank you Vivian for this exercise.

    • Vivian Goldschmidt, MA

      That’s great news, Carol! It’s amazing how exercise can help alleviate pain. I hope you feel better soon.

  11. Lynda

    I would like to get a book than a digital download for Bone Appetit. I love the great things I see on this website. How can I get the books?

  12. Kalia

    Just now found out my T score is-3.6 and just now realise I have to do something about it as last year was -2.3 and I done nothing about it hoping it will remain there but ,it didn’t it got worce .I have no pains I feel very good ,I started exercise ,taking calcium ,magnesium,vitamives D3 and K2 ,I stopped caffeine and sugar ,I eat all the healthy food ,hat else can I do? Can you advise me?
    Thanking you being out there for us ,kalia miltiadous from Cyprus .

    • Joan

      Hi Kalia,just to sayi think Vivian is right.I do line dancing,yoga.babintion,walk all the time always wondering why I have not broken bones yet so I think my bones are stronger than scores hope this helps good luck.

    • Vivian Goldschmidt, MA

      So glad you’re here, Kalia! It sounds like you are doing many of the right things. I encourage you to take advantage of all the free information on this website, and decide how best to move forward with your bone health.

      And remember, there is more to bone health than density scores. It’s tensile strength, the flexible quality of bone, that ultimately prevents bones from breaking, and bone scan machines do not measure that. So if you have been eating an alkalizing diet, exercising regularly, and nourishing your body with vitamins and minerals, it’s likely that your bones are in better shape than most of the population, who eats a very acidic diet.

  13. Lynda

    Hello, I would like to order Bone Appettit in book form if that is possible. I dont want the digital download. I love the book and everything comes with this package. Can I get this mailed to me?

    • Customer Support

      Hi Lynda,

      Please check your inbox for an e-mail from Customer Support, where these issues are typically handled. 🙂

  14. Carla

    I have many compression fractures in my back and carefully screen all exercises. Would this exercise be safer with no weights? do you have any suggestions to help with compression fractures ?
    Deep gratitude for all you do!

    • Vivian Goldschmidt, MA

      Hi Carla,

      As it says in the Program, “exercise often, but exercise caution.” 🙂 It sounds like you’re already doing that, since you “carefully screen all exercises.” Good idea! Since the Weekend Challenges consist of exercise information intended for the general public, it can’t be considered the same as a recommendation from a physical therapist or doctor that is tailored to your unique situation. So definitely exercise caution before deciding if this exercise, with or without weights, is right for you!

      As far as help for compression fractures, here are some ideas to enhance fracture healing: it’s important to make sure that sufficient bone and collagen building minerals are available, such as calcium, magnesium, zinc, boron, manganese, and copper. Vitamin K and D3 are also very important, as well as B12 (preferably taken with the rest of the B complex) and Vitamin C. Also, some antioxidants (lycopene and polyphenols) help build new bone. Maintaining an alkaline body pH is also very important. All these recommendations are also applicable to the overall prevention and reversal of bone loss. 🙂

  15. susan

    Took osteoporosis meds once and got so sick, stomach issues, severe bone and muscle pain, chills,etc. Decided to Google other ways to improve bone density and came across your site. Ordered the cleansing book and Save Your Bones. Can’t wait to start. I have been doing strength exercises for the past 6 months and adding all your informative information will be so comforting. Thank you Vivien

    • Vivian Goldschmidt, MA

      Welcome, Susan!

  16. Susan

    Thank you so much Vivien for the weekend challenges and ALL the interesting and helpful information. I’m so pleased to receive it each week. Thank you

    • Vivian Goldschmidt, MA

      You are welcome, Susan. I love to hear that you look forward to the e-mails!

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