“Chair Posture” Fixing Workout

April 25, 2016
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“Chair Posture” Fixing Workout

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.

Workout cycle:

Posture-building exercises

  1. Side rows
  2. “Bird dogs” (lifting opposite arm and leg)
  3. T-lifts
  4. Elbow raises
  5. Overhead free weight lifts
  6. Side and front arm raises

(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:

  1. Keep normal range of motion: This is especially important when you’re warming up and stretching, especially when working tight neck and arm muscles.
  2. Support your body: In your side rows, arm raises, and other exercises that include the use of free weights, make sure to extend and keep your legs and arms straight for support, and also keep your core tight (no slouched back).
  3. Modify: Up the challenge by adding a (safe) amount of weight or modify (pushups on knees or plank, for example) each exercise to suit your body’s comfort level.
  4. Watch your form: Be careful not to overextend your muscles – in the exercises on all fours, keep your arms below your shoulders and your head and neck in alignment (straight and parallel with the floor). Your knees should never extend over your ankles in lunges. Form is key with these postural exercises, and it’s a better idea to go slow and focus on form over speed.
  5. Don’t skimp on time: Use a timer and make sure to do each exercise for 30 seconds; make sure that you up the intensity when you switch to the metabolic exercise, and limit any downtime in-between each exercise until you’ve completed at least 2 cycles.

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!)

About the “Metabolic Maximizers” Bodyweight Fitness Program: “Metabolic Maximizers” is a short, powerful video course designed to help you lose weight and gain energy and flexibility through 11-minute, at-home exercise circuits that require no equipment or athletic experience. The program is broken down into five video modules with simple step-by-step guides to take you through the exercises. Click here to learn more about this full course.

Daniel Faggella
Daniel Faggella

Coach Daniel is 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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