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19

I am a programmer myself and often spend about 10-13 hours a day in a chair and had similar problems. My solution - a full body 20 minute workout everyday, with emphasis on more 'active' physical activities for your back and legs. For example - no bench exercises - do a lot of reps of bur-pees, dead-lifts, upper push ups with lightweight dumbbells, and pull ...


7

First you need to realise that sitting all the time is not just bad for your back, but also bad for your learning. Break the learning into chunks of about 20min. Use the breaks for exercise. This should actually help you with learning, so don't even get the idea that you have to add the "lost time" at the end. Depending on your current fitness level a ...


6

Bent over rows are not bad for your back when you are used to handling the weight. However, when your bent over row (AKA Pendlay Row) is pretty close to your deadlift weight, as happens on SL5x5, then it's hard to balance it all out. For example, I'm an over 500 lbs deadlifter and can comfortably row 200 lbs for reps. Get too much over that and and I'm ...


6

It is smart to look at fitness when you are young with an eye on preventing problems as you age. Back pain can have multiple causes. Some of the causes stem from degenerative changes of the joints, restrictions in the soft tissues (muscle and fascia), protective muscle spasms, disc degeneration and/or prolapse, and osteoporosis (weakening or thinning of ...


6

If you are doing it in proper form, it'll build your middle back, lower back, glutes, legs and it'll also help strength the sides of the abs. Your shoulders and traps should see almost no change. You do get your traps sore because of all the weight that is resting on top of them but you are not putting them under tension. If you want to build your ...


6

Not only is it OK, it's something you SHOULD do. Pull your shoulders down and back. It pushes your chest out, and engages your lats, which is the entire point of the exercise.


6

Yoga's cat pose is perfect for this. 2 minutes of it before going to sleep. And then 2 minutes of extended cat's pose with stretching opposing arm and leg. Another exercise is pull-ups (or just hang from something by your hands), letting the weight of your lower body to stretch the space between the lumbar discs in your lower spine. Rotate and wiggle a bit....


6

I'm a web developer, and I have to work for more than 10 hours a day. So in my opinion the best thing to do for any desk job or long periods of studying is taking small breaks, like 5 minutes every 1 hour or so to do some dynamic stretching or moving in general. For example in my case, I take a quick walk arround, a little stretching especially for my back, ...


5

Hyperkyphosis - hunched back-, due to muscle imbalance, is normally caused by weak mid back muscles (rhomboids, part of traps, levator scap, etc.) and tight pectoral muscles. This is common in high school age wrestling athletes for example. Seated rows, shoulder shrugs, rotator-cuff exercises; while paired with pectoral stretches can help correct this. If ...


5

Swimming is an excellent cardiovascular workout. You can give a very strong effort, and since there is minimal body impact, you can give a pretty intense workout just about every day. It most definitely will help with fat burning, assuming that you are eating an appropriate, healthy diet. It will assist in muscle building, but only so much as it takes to ...


5

You can lay down flat on your stomach and then lift your feet up. You don't only lift your toes off the ground, but you also lift your feet up to the point where your knees are also leaving the ground. You then repeat this for several repetitions. This will cause you to feel a certain burning sensation in the lower back muscles. The idea is, once you feel ...


5

Chinups (palms towards you) do activate your biceps more, but not at the cost of your lats. There's a bit of bro-science about pullups/chinups, but if you read a 2010 study in the Journal of Strength and Conditioning Research it tells a different tale. Basically, the recruitment of the latissimus dorsi is the same: A general pattern of sequential ...


5

One sided or Unilateral Farmer Carries are actually a fantastic exercise. Since carrying the weight on one side causes a lateral flexion (side-bending) and rotational forces. To prevent yourself from literally falling over, these forces must be neutralized -- by utilizing smaller stabilizing musculature. In contrast, during a Standard Farmers Carry you ...


4

Awareness The first step is to discover the sensation of a flat back, of firing your lower back muscles, of arching your back, and of keeping or losing your back arch while the hips move. Practice "supermans" on the floor, lifting your legs and chest off the ground. Get into what you think is proper position, then feel with your hand or look in a mirror. ...


4

The fact that body-building stunts growth--or worse, actively makes you shorter--is a myth. It likely grew out of the fact that over-aggressive weight-lifting can cause injury to the ephiphyseal (i.e., "growth") plates in those who have not finished growing. But injuring a growth plate doesn't actually stop that bone from growing, it simply creates a ...


4

Both exercises will work your back significantly. It is really up to preference, I know a lot of guys who solely do pull ups to build a huge back as well as ones who solely do lat pulldowns. Both have recorded similar progress and gains. However, pull-ups activate your core muscles significantly as well, a missing plus of lat pulldowns. However for bicep and ...


4

The lower back is the failure point of back squats, and gets a lot of work out of them. So yes, back squats build the back. Are back squats the best for the lower back? Not always; I find deadlifts slightly better for maximal loading, and weighted back extensions somewhat better for hypertrophy, but squats are a great middle ground. I find that doing >1....


4

You're spending too much time benching light and doing heavily-counterweighted "pull-ups". Instead of doing 36 light bench press reps and 3 or 4 heavy reps, do 15 to 25 heavy reps. Three to five sets of 5 at 175 sounds about right. Every week add a pound or three or five. Doing that a few times a week, plus eating and sleeping well, should have you ...


4

would this cause injury? No more than any other exercise. This all depends on your form. If you are relentlessly contorting your back in order to pull 60kg, then yes, it probably will cause injury. If you are selecting a moderate weight, and keeping a good, strict form, then no. It probably won't cause injury. would this make me stronger on this ...


4

This article from Business Insider talks about a study that concluded that 52 minutes of work followed by a 17 minute break was the work cadence that the participants' best employees used. You can use whatever cadence you like, but the core principle -- from both a physical and mental fitness perspective -- is to get up and move every hour. If that's a ...


3

The truth is that you can build upper body strength and muscle using only your body weight. Marco is right! You can at least invest in a pull-up bar. You can try this workout: Plyo Push-ups Chin-ups Chair Dips Plank Pelvis Crunch Side Plank Pelvis Crunch Try to perform 3 sets of 12-15 reps (work your way up) 3 days per week with one day of rest in ...


3

Check out Neanderthal No More - The complete guide to fixing your caveman posture! by Eric Cressey and Mike Robertson. It's available on T-Nation and cited all over the web. It deals directly with your (and my) issue. The 4 part T-Nation version has lots of Q&A from readers. @Grohlier gives a very succinct summary of this article which has tons of ...


3

When "software engineer" and "upper trapecius contractures" are written side to side, they powerfully ring a bell. This is quite common. Many hours seated, hunched, with no attention to your body because your mind is debugging subroutines... Cycling won't probably help (your legs may be moving, but you are seated and hunched over the bicycle...) but ...


3

Build up to full pullups with a slow progression, allowing not only the muscles but the supporting tissues to grow together. That probably means you don't start with full pullups right off the bat. Here is one sample progression from Convict Conditioning, along with standards for progressing to the next level. The specific exercise are described in the book,...


3

The barbell row really is a terrific exercise right up until (for me) you start going over your bodyweight. So if you're 180lb, having 180lb's of bar+plates tends to be pretty heavy primarily because you're probably already doing a lot of other lower back exercises. A big advantage to barbell lifts (vs bodyweight) is that you can incrementally change your ...


3

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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