I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40

A woman doing the superman exercise.

I like accessible workouts, so it's a good thing some of the best exercises for strong back and shoulder muscles can be done at home with minimal equipment. And these three moves only require a light set of dumbbells and one of the best yoga mats.

These are exercises I use to train my clients, and they strengthen your back and shoulders, including some of the muscle groups in the mid and upper back that support the spine, reduce pain and improve posture.