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Is your desk job ruining your body? Part 5: Strengthening Exercises

Hey everyone, today is part 5 of the 5-part series of blog posts on how desk jobs may be damaging your body. I’ll go over a few strengthening exercises that will help the muscle that became weaker due to sitting for long periods of time.

1.     Face Pull

a.     Start by grabbing a band on each side around a pole.

b.     Keep your torso upright, arms a bit lower from shoulder height, and palms facing down.

c.      Bring your scapula (shoulder blades) together while driving back with your arms bent at 90 degrees. (See pictures for example)

d.     Repeat for 15 reps at a controlled tempo

2.     Rotator Cuff

a.     Stand by the side of a pole while holding a band. One hand will be in front of you with your arm at 90 degrees and your forearm parallel to the ground.

b.     Externally rotate your forearm while keeping the rest of your arm next to your

c.      Return to center and repeat for 15 reps at a controlled tempo for each arm.

3.     Scapular Depressions

a.     Start by hanging from a pull up bar with a firm grip.

b.     Lower your scapula and hold for 2 seconds

c.      Slowly lower your body by raising your scapula.

d.     Repeat for 12 reps.

4.     Floor Cobra

a.     Lay face down on the ground, palms down.

b.     Raise your torso while keeping your neck neutral and bracing your core.

c.      Hold for 2 seconds then bring your torso back down.

d.     Repeat for 15 reps. 

1.     Floor Bridges

a.     Lay on your back on the ground, feet on the ground, knees up.

b.     Raise your hips off the ground, while bracing your hamstrings and glutes.

c.      Lower your hips and repeat for 15 reps.

I hope these exercises were helpful. That’s it for the 5 Part series on exercises to help improve your posture while working a desk job. If you have any suggestions for topics, feel free to comment bellow with any ideas you have in mind.

Marcos Hurtado CPT, CES

Owner of On The Go Fitness