From desk job to desk slob, you wouldn’t be the first person to sit down on day one of your job and only a few months to years later turn into a barely recognizable figure thanks to weight gain and a posture that looks painful and prehistoric at best.
Do you actually pay attention to how your sitting at work? Do you sit back in your chair? Do you take time throughout the day or at lunch to take a walk in between emails? Is that report due at the end of the day pushing your shoulders forward and ultimately leading to a slouch you can’t repair?
If the answer to any of those questions are answered affirmatively, your desk job is doing you in, but the good news is that can be turned around rather easily and fairy fast.
It starts with how you’re exercising at home, and if you’ve taken the approach of doing certain moves and adapting your fitness routine to strengthen muscles that are previously being held hostage by your work posture.
How exactly do you fix that work slouch and slumping physique?
Believe it or not, your exercise routine, the one that can help reverse your slouching posture, starts with taking a few minutes at the beginning and end of each day and simply touching your toes. This strengthens your back muscles and gives you the kind of flexibility that makes sitting up straight a breeze, versus the alternative of hunching over while you type. If your lower back is weak, you’re feel it when you sit up straight. A rudimentary toe touch can take away that pain and ease you back into sitting up straight.
Certain yoga poses and moves also help, preferably when you lie on your stomach and arch your back downward and lift your head and chin up. This, again, stretches out your lower back.
For the weight lifters in the group, you want to do one exercise in particular. The seated row is a middle back lift move that will put muscles where you didn’t have them before and help you arch your back while you’re sitting. Be careful on this one, however, as you want to sit up straight while you’re doing them and only engage your back to move the weight. Using your entire body is only going to turn your back exercise into a full body pull that is more pendulum than postural beneficial.
You can’t avoid your job, and certain sitting at a desk, so taking the steps to fix your posture start with getting up and moving around from time to time but also taking that mindset into the gym and getting back to work while getting work in for your back.