Let me ask you—how’s your upper body strength these days? Are you doing enough to support your posture, protect your spine, and keep those wrists stable and strong? In this episode of the Stronger Bones Lifestyle podcast, I welcome back the amazing Carl Reader, a functional movement and exercise specialist who’s helped so many women over 60 (especially those dealing with osteoporosis and arthritis) feel stronger and more confident in their bodies.

You may remember Carl from episode 65 where we focused on lower body strength, and now he’s back to talk upper body! From posture and pec strength to wrist mobility and core connection, Carl breaks down exactly what women need to be doing—and avoiding—to protect their bones and age with strength and grace. We even get into the importance of energizing your spine, working with the fascia, and how to move smarter, not harder. It’s such a great conversation, and I know you’re going to take away some powerful tools for your own movement practice!

Key Takeaways

The Role of Posture and Pecs – Strengthening your chest and posture muscles is essential to maintaining alignment and minimizing spinal compression fractures.

Understanding the Fear Factor – Exploring how fear of pain or re-injury can lead to weakness and immobility, and how to safely rebuild trust in your body.

Why Core Connection Matters – Activating your core isn’t about crunches—it’s about charging the body’s battery to support safe, strong upper body movement.

The Importance of Wrist Mobility – Without proper wrist extension and strength, even minor falls can lead to fractures after 60.

Smart Strength Training – You don’t need heavy weights to build strength—functionally integrating breath, movement, and alignment creates real change.

How Rotation Heals – Mobilizing the mid-back and incorporating spinal extension and rotation are game-changers for posture, pain relief, and better balance.

Energy Flow and Fascia – Your fascia carries the energy and connection that lets muscles communicate, so movement should follow natural, functional lines.

Where to Find Our Guest

Learn more about Carl here: https://www.carlreadercoaching.com

Links & Resources

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