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Carl Reader is back on the Stronger Bones Lifestyle podcast, and this time, we’re moving up the body—literally. As a functional exercise and movement specialist, Carl has spent two decades helping women over 60 restore strength and mobility, especially those dealing with autoimmune conditions, arthritis, and osteoporosis. In this episode, we unpack the real reasons why upper body weakness is so common—and how to turn it around safely and effectively.
From wrist pain and shoulder tightness to hunched posture and poor core engagement, Carl shares what’s really holding women back from building upper body strength—and how to reclaim it with smart, functional moves.
Why This Matters to You
Most women think bone health is about balance and leg strength—but that’s only half the story. Here’s what you need to know:
- Struggling with shoulder, wrist, or neck pain? Carl explains why your body might be stuck in a low-voltage state and how to safely “recharge” it with the right movements.
- Fear of movement holding you back? Learn how to build confidence by activating your core and back muscles before lifting a single weight.
- Do you avoid push ups or upper body work because of pain or past injuries? You’ll find safer ways to build strength without triggering discomfort.
- Curious why your posture keeps collapsing forward? Carl reveals how tight, weak pecs and underused back muscles contribute to the dreaded hunch—and what to do about it.
- Want better function, not just “fitness”? This episode is packed with movement strategies that help your body work better every day, not just in a workout.
Actionable Advice
- Activate Your Core to Power Upper Body Strength – Start with spinal twists, cat-cows, and gentle backbends to “charge up” your core so your upper body has the support it needs to move safely and build strength.
- Build Back-Body Support to Improve Posture and Prevent Pain – Use exercises like chair pose with arms extended to activate the rhomboids and traps, helping to stabilize your shoulder blades and protect against neck and upper back strain.
- Modify Pushups and Planks for Safer Strength Building – Swap full pushups for wall push ups or isometric holds with elbows tucked to reduce joint stress while still building critical muscle around the wrists, shoulders, and arms.
- Train Functionally with Light Weights to Mimic Real-Life Movement – Hold a 5 lb weight at 90 degrees while walking or shifting positions to engage your pecs, shoulders, and core, simulating the way your body naturally lifts, carries, and supports weight in everyday life.
- Use Blocks and Straps to Balance Front and Back Body Strength – Pressing into a yoga block activates the pecs and shoulder stabilizers, while pulling against a strap targets the rhomboids and traps, giving you a balanced and supportive upper body.
- Look Up During Overhead Moves to Support Spinal Extension – Raise your gaze when doing shoulder presses or arm lifts to naturally trigger spinal extension, which activates posture muscles and helps prevent compression in the upper back.
According to Carl, the lower thoracic spine—right behind the ribcage—is the “central station” for functional movement. This area controls rotation, breathing, nerve flow to the core, and is ground zero for many spinal compression fractures. By restoring mobility and extension here, you unlock more strength, flexibility, and energy throughout your entire body.
Links and Resources to Explore
Learn more about Carl here: https://www.carlreadercoaching.com
Listen to the Full Episode – Available now on Apple, Spotify, or YouTube.
If you’ve been avoiding upper body work because of pain, fear, or confusion—you’re not alone. But with the right strategies, you can build real functional strength that supports your bones, posture, and vitality.
Choose strength. Choose movement. Choose your body.
Listen now and let’s move forward—together.
Podcast Subscribe Links - Reversing Osteoporosis
Frequently Asked Questions (FAQs)
Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plants, vegetables, and fruits. They are part of a plant’s defense mechanism against predators and can be found in high concentrations in foods like spinach, rhubarb, beets, nuts, chocolate, tea, and certain beans.
Regarding bone health, oxalates can bind to minerals such as calcium in the gut, forming calcium oxalate. This compound is not easily absorbed by the body, meaning the calcium that could have been utilized for bone strengthening is instead excreted. This process can potentially lead to lower calcium availability for bone health, which can be particularly concerning for individuals at risk of osteoporosis or other bone-related issues.
However, for most women, dietary oxalates do not pose a significant threat to bone health, especially if their diet is balanced with enough calcium and they do not have a history of kidney stones.
Your gut is crucial for stronger bones for several reasons:
- Nutrient Absorption: The gut is where most nutrient absorption occurs. For bones to be healthy and strong, they need a variety of nutrients, particularly calcium, phosphorus, magnesium, and vitamin D. A healthy gut efficiently absorbs these essential nutrients from your diet and facilitates their transportation to the bones.
- Gut Microbiome and Bone Health: Research has shown that the gut microbiome (the community of bacteria living in your intestines) can influence bone density. Certain gut bacteria help in producing short-chain fatty acids (SCFAs) like butyrate, which have been shown to promote bone health. SCFAs can enhance the absorption of minerals necessary for bone strength and play a role in reducing inflammation, which can negatively affect bone health.
- Hormone Regulation: The gut helps regulate hormones that are involved in bone metabolism, including insulin, thyroid hormones, and sex hormones like estrogen. For example, estrogen is vital for bone density, and gut health can influence estrogen levels through the enterohepatic circulation, where estrogens are processed in the liver and intestines.
- Reducing Inflammation: Chronic inflammation, which can stem from poor gut health, is linked to many conditions that compromise bone strength, such as osteoporosis. A healthy gut helps to reduce systemic inflammation, protecting bones from inflammatory damage.
- Immune System Modulation: The majority of the immune system is located in the gut. An imbalance in the immune system can lead to autoimmune conditions, some of which affect the bones. Maintaining gut health helps to ensure the immune system works correctly, protecting against autoimmune reactions that could impact bone health.
In essence, maintaining a healthy gut contributes significantly to stronger bones by ensuring the effective absorption of vital nutrients, regulating hormones, reducing inflammation, and supporting a healthy immune system. Therefore, a diet rich in bone-healthy nutrients, prebiotics, and probiotics, along with lifestyle factors that promote gut health, is key to maintaining strong bones.