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4

Horizontal rows are generally better for correcting posture in deskbound workers. You should be looking to strengthen your rear-shoulder muscle-groups: Trapezius, scapular deltoid, rhomboids, scapular retractors. Any sort of horizontal row where you keep your elbows high will do the trick. In addition, try any of the following: Face-pulls Reverse-fly ...


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Workout program First off, I hope you're doing more than just the 5 exercises in the article you linked to. Those exercises are indeed a good set of exercises for the upper back, but good posture is only achieved through exercising the entire body! Intensity and volume parameters When deciding your set/rep ranges, one often asks "do I want to focus on ...


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I recently purchased the Ikea Sit and Stand desk. It has been the solution I was looking for for a long time. You may want to give that one a shot. I got the electric one, which runs just under $500, but they also have a manual (with a lever), that pretty much does the same thing. I highly encourage anyone wanting to have the sitting and standing options on ...


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It's probably bad form to just post a link as an answer, but honestly I don't think anyone could explain this better than Paul Ingraham on his blog PainScience, with the references and studies to back everything up: https://www.painscience.com/articles/posture.php and https://www.painscience.com/articles/structuralism.php Regarding braces (this is about ...


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You should absolutely be doing some compound exercises for legs and lower back in order to improve posture. A 5-degree bend at the knees isn't going to empower a straight spine and a strong back, which are the primary facilitators of good posture. Squats and deadlifts are our saviors here. For even more engagement, you might even want to try some olympic ...


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You've been at a desk for many years, it may simply take a long time for your efforts to show progress. Beyond what you've tried, I would strongly recommend a standing desk. Part of your problem may be that you do all this work just to return to the same position (sitting at a desk) making it difficult for your body to change. That's conjecture obviously, ...



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