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18 votes
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Helping ease my back pain when I'm studying 13 hours everyday, even weekends

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 ...
JaktensTid's user avatar
6 votes

Is it ok to arch one's back when performing lat pulldowns?

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.
Alec's user avatar
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6 votes

Helping ease my back pain when I'm studying 13 hours everyday, even weekends

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 ...
Jens Schauder's user avatar
6 votes
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Why should we start a pull-up with already retracted shoulder-blades?

Firstly, moving your scapulae through a full range of motion in a pull-up will not work the muscles responsible for elevating the scapulae (i.e. upper traps and levator scapulae), as gravity does the ...
David Scarlett's user avatar
5 votes
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One side farmer carry

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 ...
Mike-DHSc's user avatar
  • 2,817
5 votes

Helping ease my back pain when I'm studying 13 hours everyday, even weekends

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 ...
Peter M. - stands for Monica's user avatar
5 votes

Helping ease my back pain when I'm studying 13 hours everyday, even weekends

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 ...
Dwix's user avatar
  • 151
4 votes

Plateau Chest/Back - Need New Routine

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 ...
Dave Liepmann's user avatar
4 votes
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one arm dumbell bent over row - is it a complete exercise for the back?

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. ...
Alec's user avatar
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3 votes

Really Bad posture now hurting me whats the best solution?

We can't provide a full life-routine for you to follow, as we'd need to diagnose a lot more than what we can see in the picture, and the paragraph you wrote. But I'll touch on the most immediate ...
Alec's user avatar
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3 votes

How does one strengthen the muscle that keeps the neck erect?

The major muscle that keeps the neck erect is the trapezius. It is fairly simple to strengthen it assuming you put in a consistent effort. To strengthen it in the best way possible, you should ...
0xMert's user avatar
  • 1,996
3 votes

Does pushups help in straightning back?

There are different types of back exercises you can do to help work on a straight back and good posture, I'll name a few. Before I do though I want to point out that working on flexibility in your ...
MJB's user avatar
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3 votes

Helping ease my back pain when I'm studying 13 hours everyday, even weekends

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 ...
bvoyelr's user avatar
  • 131
3 votes

Exercises for an overweight person to decrease weight who is also suffering from back ache due to long sitting hours

First things first (and I cannot stress this enough) is you need to get your back pain evaluated - there can be many different causes for it and if there is an underlying medical issue you risk ...
motosubatsu's user avatar
3 votes
Accepted

Back muscles training - swimming vs stand up paddling (SUP)

As a lifelong swimmer, and current SUP and outrigger paddler I can give your first hand knowledge of both sports. Swimming can target back muscles, but most directly if you swim predominantly ...
PJNoes's user avatar
  • 199
3 votes
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How to fix scoliosis for better/safer perfomence in a gym?

Scoliosis can only be "fixed" with surgery, which involves spinal fusion and is a drastic intervention that permanently limits spine movement. However scoliosis tends not to cause any ...
David Scarlett's user avatar
3 votes
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Can you workout back everyday in a 6 day workout

There isn't that much difference between horizontal and vertical pulling movements. Horizontal pulling will require more work from the scapular adductors (trapezius and rhomboids) and less from the ...
David Scarlett's user avatar
3 votes
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Shoulder Mobility: Standing and Lying Dislocation Exercise Difference

If you're just doing them as a stretching/mobility exercise, then there's no difference, as the range of motion through which your shoulders move is identical in both exercises. However this video ...
David Scarlett's user avatar
2 votes

What muscles do thumbs-up pushups work?

While this is an old question, I don't think any of the current answers are adequate. In the video linked, the exercise demonstrated is similar to a wide-grip pushup, but with the forearms supinated. ...
David Scarlett's user avatar
2 votes

What muscles do thumbs-up pushups work?

I don't know how old this is, the thumbs are pointing up because it helps engage your lats. You are driving your hands into the floor. Think of it as trying to do a face-down lat pull-down. You're ...
Ian's user avatar
  • 21
2 votes
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What can be the negative effects associated with an overtrained, overdeveloped back?

Just in the same way that overdeveloped frontal muscular (i.e. chest, anterior deltoids) will pull the shoulders forward, overdeveloped rhomboids can pull the shoulders back excessively. Why does ...
Nicholas Morley's user avatar
2 votes

Ballerina's straight back

I'm not entirely sure what you mean by straight back without pictures (do you mean generally, or when they're holding specific poses?), but I know in some gymnastic based programs, they recommend ...
Dark Hippo's user avatar
  • 4,738
2 votes
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Lat pull-downs vs regular pull-ups

The biggest difference is your ability to increase or decrease workload (or amount you're moving). Pull downs can allow the person to pull as little as 10 pounds (right right there are variances in ...
BryceH's user avatar
  • 1,546
2 votes

Bridge variations

Bridges are an amazing exercise – great to use for a dynamic warm up. Obviously, a short bridge and straight bridge are less challenging. A natural progression would be Short Bridge > Straight ...
Mike-DHSc's user avatar
  • 2,817
2 votes
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Home back exercises without equipment

Possibilities: Pull ups could be your best bet. I suppose you mean "no equipment" as in no weights or rowers or barbells, etc. I'm not including such things as towels, gloves, cloth, in this list. ...
NL628's user avatar
  • 245
2 votes
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Hex Bar Deadlift: Should my upper back be sore?

Yes, upper back soreness from any deadlift is perfectly normal. Keep in mind, the weight is hinged on your shoulders. That's where it is attached to your torso. When you bend forward, you have to ...
Alec's user avatar
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2 votes
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How few weight lifting exercises can I do and still get a good workout of the back muscles?

Thanks for the question. However answer can be quite complicated. I'll try to go through points I have in mind. Hope it help. 10-12 reps per set, with high weight is much. Normally up to 6 reps per ...
Michał Zaborowski's user avatar
2 votes

Uneven back flexibility?

Sounds like you are already really flexible - which should make this easier! I actually have the same struggle (only that I am less flexible lol) but my right side is definitely way more flexible than ...
Nino S Journey's user avatar

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