If you sit in an office chair all day, you probably suffer from tight arm, back and neck muscles, all of which can wreak havoc on your posture and contribute to a weak core. Fortunately, there’s a simple and quick workout that you can complete in as few as 6 minutes a session to loosen and strengthen postural muscles, while getting your metabolism working.
In the video below, Dan kicks off his “chair posture” fixing workout with a brief, two-minute warm-up to loosen the body, focusing on the neck, shoulders, and arms for those with real postural issues.
(This clip was taken from permission from our “Metabolic Maximizers” Bodyweight Fitness program – click here to learn more about this course)
This workout cycle moves between 6 posture-building exercises and 3 metabolic workouts, for a total of 2 to 3 cycles (6 to 9 minutes). Dan demonstrates each posture-building exercise with a set of free weights (no more than 3 to 10 lbs), but if you don’t have access to weights, going through the motions can still engage the muscles and yield similar short- and long-term benefits.
Each exercise lasts 30 seconds (an interval timer is a great way to keep track), with 5 repetitions on each side for each posture-building exercise. This is not a high impact routine, but a more moderately-paced interval workout that still challenges the key postural muscles responsible for keeping you upright and your core strong.
(Metabolic exercises are faster paced and include rotations of lunges; jumping jacks; and pushups)
Coach Dan demonstrates optimal form as he runs through each exercise, giving tips along the way on how to modify each exercise to reduce impact or increase challenge.
Below are 5 pointers for getting the most out of your posture-enhancing workout:
I encourage you to do this workout at home 2 to 3 times a week, focusing on form, to get the most out of each posture-enhancing exercise. Even if you don’t have access to weights, you can work the same muscle groups and glean benefits by just using your body.
If you’re sitting at a desk or table all day, doing these exercises routinely will help release tension in tight muscles, build core strength, and make you more aware of your postural form (not to mention burn those extra calories that can add up from snacking on one too many break-room donuts!)
A post from the founder and head publisher at Science of Skill, LLC. A martial arts black belt and self defense instructor, Dan has spent years training with and interviewing some of the world's best self protection experts. His passion lies in encouraging others to train smart and to improve the skills that make them safer and stronger.
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