8 exercises that should be mandatory for people who sit at desks:
Dan Go@CoachDanGo
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Mar 11, 2024
~2 min read
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8 exercises that should be mandatory for people who sit at desks:
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When you sit for long periods:
1. Your shoulder blades hunch over
2. Your chest caves in
3. Your hip flexors tighten
4. Your glutes start to weaken
This can cause pain down the lower body & lead to poor posture over time.
Become a high performance desk worker using these 8 exercises 👇🏼
1. Your shoulder blades hunch over
2. Your chest caves in
3. Your hip flexors tighten
4. Your glutes start to weaken
This can cause pain down the lower body & lead to poor posture over time.
Become a high performance desk worker using these 8 exercises 👇🏼
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1. The Dynamic Couch Stretch
This stretch opens up the hips & this relieves tightness in your low back & hips.
Beginners would go in & out of this stretch for 30 to 60 seconds.
Intermediates hold this for 30 to 60 seconds with your foot & shin lined up on a wall.
This stretch opens up the hips & this relieves tightness in your low back & hips.
Beginners would go in & out of this stretch for 30 to 60 seconds.
Intermediates hold this for 30 to 60 seconds with your foot & shin lined up on a wall.
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2. The Facepull
Facepulls work the rear delts, rhomboid & upper back, which pull your shoulder blades back so you can stand tall.
Aim for 2-3 sets a week with 12-15 reps with a resistance band or cable machine.
Facepulls work the rear delts, rhomboid & upper back, which pull your shoulder blades back so you can stand tall.
Aim for 2-3 sets a week with 12-15 reps with a resistance band or cable machine.
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3. Dead Hangs
Bar hangs are great for improving shoulder mobility & posture.
They also stretch your lats & chest muscles, improve grip strength & decompress your spine.
Beginners aim for 30 seconds using a support. Intermediates aim for 60 seconds. Advanced aim for 2 minutes.
Bar hangs are great for improving shoulder mobility & posture.
They also stretch your lats & chest muscles, improve grip strength & decompress your spine.
Beginners aim for 30 seconds using a support. Intermediates aim for 60 seconds. Advanced aim for 2 minutes.
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4. Hip thrusts
Hip thrusts strengthen your glutes, which will cause you to stand straighter & improve posture.
Do this with your bodyweight, dumbbells, or a barbell.
Aim for 2 to 3 sets a week using 8 to 15 reps.
Hip thrusts strengthen your glutes, which will cause you to stand straighter & improve posture.
Do this with your bodyweight, dumbbells, or a barbell.
Aim for 2 to 3 sets a week using 8 to 15 reps.
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5-7. The McGill Big 3
The McGill Big 3 Core consists of the Bird Dog, Side Plank & McGill crunch.
They improve core & glute stabilization all of which can help prevent low back pain & improve posture.
When you do these make sure to push your abs out to brace them & squeeze your glutes to get the most out of these.
Aim for 6 reps for each exercise.
The McGill Big 3 Core consists of the Bird Dog, Side Plank & McGill crunch.
They improve core & glute stabilization all of which can help prevent low back pain & improve posture.
When you do these make sure to push your abs out to brace them & squeeze your glutes to get the most out of these.
Aim for 6 reps for each exercise.
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8. Walking
Motion is lotion. Walking helps engage the muscles & ligaments around the lower back.
It also relieves synovial fluid into the joints allowing for more lubrication.
Aim for 20-30 minutes a day.
Motion is lotion. Walking helps engage the muscles & ligaments around the lower back.
It also relieves synovial fluid into the joints allowing for more lubrication.
Aim for 20-30 minutes a day.
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The average desk worker sits for 6 hours a day.
Use these exercises to combat the nasty effects of sitting. Your body will thank you.
If you got value out of this follow me @fitfounder
And please retweet the thread to share with your friends:
Use these exercises to combat the nasty effects of sitting. Your body will thank you.
If you got value out of this follow me @fitfounder
And please retweet the thread to share with your friends:
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Join 225,000+ subscribers here 👇🏼
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