Slouching in Front of a Computer - Xray

Desk jobs have their benefits such as: less chance of being attacked by vicious dogs; great for gingers avoiding excessive sun; good chance you have a chair that spins around; trash can basketball; the list goes on and on.

 

The downfall of desk jobs are the tight muscles and bad posture that go along with all these nice things. If they unchecked they can result in some serious problems.

 

The first fix is called the Thoracic Bridge. It's a great way to correct imbalances and tight muscles, plus it sounds fancy. Max Shank, a highly respected fitness pro, shows you how it is done here: Thoracic Bridge Video:http://tinyurl.com/lnqb55p 

 

Here are 4 other options you can add to your arsenal as well.

 

Minion-sounding-alarm

1. Sound the alarm

Set an alarm so that you have a reminder to stand up at a minimum once an hour. Preferably every 15 minutes if possible. Or you could always rock the stand up desk.

 
Don't listen to this guy

Don't listen to this guy

2. Squeeze the Charmin

A side effect of too much sitting is your glute muscles going to waste. While you are standing up any way when the alarm goes off, why not add a little something to it? Put your feet slightly closer than shoulder width apart, feet pointed out at 45 degree angles, and pinch your butt cheeks together. Sounds weird (because it is), but it will really help you.

 

Resistance-Band-Pull-Aparts_ALL

3. Pull it apart

You need a band for this one. Hold a band directly out in front of you, arms straight, wrists straight, knuckles up, and then extend your arms all the way out like you are demonstrating your awesome wing span. Make sure to pinch your shoulder blades together in the back. This one will you will feel a difference in by doing them for just a few days.

 

kneeling-lunge

4. Tight hips don't lie

Sitting too much causes your hip flexors to tighten up. If you have trouble getting into a deep squat, the culprit can sometimes be tight hips. Try the 90/90 hip flexor stretch.

Go into a kneeling position, with your right knee up and your left knee on the ground. Keeping your back straight, push your hips forward, and think about sinking your hips into the ground. Hold that for 15-20 seconds and then do the same on the other side.