18
votes
Accepted
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 ...
- 296
6
votes
Accepted
Will barbell squats really strengthen back/deltoid/traps muscles?
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 ...
- 24.9k
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.
- 17.9k
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 ...
- 802
6
votes
Accepted
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 ...
- 13.7k
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 ...
- 2,795
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 ...
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 ...
- 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 ...
- 24.9k
4
votes
Accepted
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.
...
- 17.9k
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 ...
- 17.9k
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 ...
- 1,996
3
votes
How to use less abs/core in this exercise?
Other than bracing your midsection, you shouldn't be using abdominals at all in that exercise unless your form is very poor. The abdominals main function is to either curl the upper torso towards the ...
- 22.5k
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 ...
- 4,151
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 ...
- 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 ...
- 200
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 ...
- 199
3
votes
Accepted
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 ...
- 13.7k
3
votes
Accepted
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 ...
- 13.7k
3
votes
Accepted
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 ...
- 13.7k
2
votes
Will barbell squats really strengthen back/deltoid/traps muscles?
The squat affects the following muscles:
Erector Spinae
Although you may not think of the squat as a back exercise, the
erector spinae muscle group contracts isometrically -- without
...
- 1,393
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. ...
- 13.7k
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 ...
- 21
2
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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 ...
- 4,733
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 ...
2
votes
Accepted
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 ...
- 136
2
votes
Accepted
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 ...
- 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 ...
- 2,795
Only top scored, non community-wiki answers of a minimum length are eligible