Timeline for Which stretches should one do every day to reverse efects of sitting at work?
Current License: CC BY-SA 4.0
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| Dec 4, 2018 at 21:41 | history | edited | max | CC BY-SA 4.0 |
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| Nov 4, 2018 at 13:44 | history | edited | max | CC BY-SA 4.0 |
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| Nov 4, 2018 at 13:38 | history | edited | max | CC BY-SA 4.0 |
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| May 24, 2018 at 16:33 | history | edited | max | CC BY-SA 4.0 |
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| May 15, 2018 at 16:20 | review | First posts | |||
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| May 15, 2018 at 14:53 | history | edited | max | CC BY-SA 4.0 |
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| May 15, 2018 at 13:30 | vote | accept | Andy | ||
| May 15, 2018 at 10:51 | comment | added | Andy | BTW: Do you think resistance bands may be a good tool for doing high volume back exercises? One general problem with it is that the resistance is not very high, but for high volume this should not matter. Another problem is that it is difficult to do progressive overloads. The benefit is that I can use this at home and save time otherwise spent going to the gym. | |
| May 15, 2018 at 10:35 | comment | added | Andy | It seems a weakness of the starting strength program for desk jockeys such as me, is that it focuses on push exercises. This is probably since it is a strictly barbell program. I know that my vertical pull down is extremely weak. I cannot do one pull up. I am thinking of adding pull down and seated row to my training. Looking at the image above I see that I can down prioritize pecs: benchpress, hamstring and quads: squat. Also as we just discussed these exercises should be done with many reps, at least part of the time. | |
| May 15, 2018 at 10:03 | comment | added | max | Yes. Low intensity, high volume, high frequency is the way to go for posture correction exercises, especially back exercises, which are known to respond better to heavy volume. It is generally recommended to have the pull/push ratio at least double. It is critical to have a good connection with the back muscles while doing the exercises. Besides seated rows, I would also recommend exercises which have elbows far - like wide grip prone rows (seal rows), face pulls, rear delt flys. Also don't forget vertical pulling. Also maybe some isolation exercises like standing cable external rotation. | |
| May 15, 2018 at 8:27 | comment | added | Andy | Thank you very much Max for your instructive answer! You mention doing a ton of exercises. In weightlifting the emphasis is on low volume high intensity. Seems this is fine but to reverse the effects of sitting one need high volume low intensity training as well. Rowing as you mention seems like a practical exercise. I already do heavy seated rows after my other weigthlifting exercises. Maybe in addition I should ideally do 15 minutes on a rowing machine every day. | |
| May 14, 2018 at 19:36 | history | edited | max | CC BY-SA 4.0 |
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| May 14, 2018 at 19:29 | history | answered | max | CC BY-SA 4.0 |