Okay, I am back with more great exercises that you can do at work.
They are quick and easy.
Give them a try and let me know how they feel.
Take it away, Dr. C.
Hey guys, this is Chad with the Sitting Solution.
I have another workout that you can do while you are at home or in your work space. (I had one for you, yesterday. If you missed it, you can check it out here.)
This is a great routine for improving your general posture and strengthening your upper back. All you need is a simple resistant band.
Quick Workout You Can Do At Work
CLICK HERE to watch the YouTube video.
You are going to do 2 Rounds of:
- 30 seconds of Wall Angels
- 30 seconds of Star Drill
You are going to repeat these exercises for 2 rounds. Let me go ahead and show what they are.
We are going to start the clock. You have 30 seconds.
#1 – Wall Angels
Begin by standing with your back against the wall. Place your feet as close to the wall as you can. Make sure your core is engaged. Bend your arms, resting your forearms and the backs of your hands on the wall with your elbows slightly lower than shoulder-height. Slide your arms overhead, then lower your arms to the starting position, keeping your arms against the wall throughout the entire movement. Repeat the movement.
This exercise is great for mobilizing many of the joints that get stuck and in the forward flexion position from sitting so long. The forward flexion position wrecks your posture and that sets you up for many injuries. This exercise is often recommended for people with neck pain, mid back pains, and sometimes even shoulder pain because it corrects so many issues in one movement.
#2 – Star Drill
Begin in an upright standing position, holding the resistant band in front of your body with both hands. Extend both arms in front of your body at shoulder-height, then stretch the band out at your sides. Return to the starting position, then stretch the band out diagonally. Return to the starting position, then stretch the band out diagonally in the opposite direction. Return to the starting position, then repeat the sequence of movements.
Again, keep your core nice and tight. Extend your arms all the way out to get the full range of motion. This exercise is great for strengthening all those muscles that are weakened from sitting and flexing all the time.
Now, return to the Wall Angel. Some people may have a hard time getting into this position. If it helps, you can just move your feet forward a little bit so that your feet and seat are not directly against the wall. You should feel this pretty quickly. I am already feeling the muscles that need to be worked, just up and down. Try your best to keep your neck on the wall.
I am going to return to that Star Drill for one more time. We are mobilizing and we are stabilizing. Make sure to keep the glutes nice and tight, and make your movements slow and controlled. Do this for 30 seconds. Hang in there!
Try that out. You will feel everything along your upper back and shoulders start to wake up. These are the kinds of exercises that we do in our Sitting Solution Program. We offer short 2 minute routines that address everything from the neck, shoulders, hips, and ankles, just to help you stand up straight in a world that is always sitting.
If you are looking for more solutions, check us out at SittingSolution.com.