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18

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 ...


8

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

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

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....


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

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

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 work of scapular elevation during a hang. It's only the muscles responsible for scapular depression (pec minor, lat dorsi) that will be worked. The rhomboids ...


5

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 ...


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 ...


5

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....


5

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, ...


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 ...


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 ...


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

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 hips, or to curl the hips towards the chest. The big violator in either of those exercises is usually the lower back extensors, as people lurch backwards to ...


3

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 strengthen both the neck directly, and also the traps which support it. To work your traps, the best way would be weight training. The most fundamental exercise that ...


3

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 pitfall I see, and provide some further learning resources. After that, it's up to you to seek out a qualified physician, or a physical therapist to help you. The ...


3

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 back, core, hips and shoulders will be AS IMPORTANT as working on strenght. Deadlift / Bend over row: If you do these exercises with proper form you'll create a ...


3

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

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 further damage. Speak to an appropriate medical professional - doctor or physiotherapist before undertaking any new fitness regime. If you get the OK from the ...


3

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 backstroke. For freestyle, breaststroke, and butterfly, the back muscles are primarily used in recovery motions and are very lightly loaded. In backstroke, if you ...


3

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 problems other than aesthetics and possible back pain1, and it's also fine, or even beneficial, to participate in physical activity with scoliosis2,3. So if you haven'...


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