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 ...
Yes, it's the right thing to do. Your shoulders should be retracted at the end of a deadlift rep.
Those videos have the answer. The deadlift is not finished until you achieve full (but not over-) extension, and that includes thoracic extension. "You can't cheat the [deadlift] by leaving your shoulders forward" is exactly correct.
I don't agree that ...
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 ...
The 2019 IPF Technical Rules Book includes these items which will lead to your deadlift being disqualified in a competition (see Page 9 of this PDF):
"Failure to lock the knees straight at the completion of the lift."
"Failure to stand erect with the shoulders back."
You describe a severe amount of agony in ending the deadlift with your ...
You are correct, in that the pike and handstand pushups will not involve the rear deltoids to the extent that the front and medial heads are utilized. If you do get overdeveloped, the anterior deltoids will tend to overpower the rear, pulling the shoulder forward and giving you a hunched type look.
For body weight exercises, there are very limited options. ...
No, it doesn't hit all three shoulder heads (assuming you mean the anterior, lateral and posterior deltoids.) Breakdown of handstand push-ups.
Mechanically I don't see how you can work all of the shoulder muscles unless you can encounter resistance coming from the wide range of angles the shoulder can direct force to. A gymnast routine on the rings would ...
The shoulder is an amazingly complex joint that allows for a very wide range of motion. The point of the rotator cuff is to keep the ball joint in the middle of the shoulder girdle. It is a stabilizing muscle, not a primary mover.
I think it's a big mistake to treat rehab exercises like you would strength exercises. When a physical therapist prescribes ...
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....
Overhead work does tend to be more difficult to progress in than anything else. First thing you'll need to understand is the concept of equivalent effort. It's one way that many lifter's track progress, and decide if that 8 RM (Rep Max) was really a better effort than last month's 5 RM.
All of these are roughly equal effort to a 1 rep max:
95%, 2 reps
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 ...
I think the most versatile shoulder exercise is the handstand push-up (HSPU) or a variation of it. The benefit of this movement is that no equipment is required. I understand that as a personal trainer, your clientele may not have the ability to perform this exercise, so there are quite a few options for scaling based on the fitness level of the trainee.
If you're doing this, stop it immediately. You WILL hurt yourself.
Muscle gains are made by doing movements with physical resistance (weights). We need to break down the muscle fibers through intense exertion, and then our nutrition and rest make sure they're built back up, stronger and bigger.
Arm circles have no resistance besides air resistance, and the ...
It's likely all the bench-pressing that you're doing.
Too much volume: 10x10 is a very high-volume program. Most lifters
stick to around 3x10 or 4x8 for hypertrophy.
It also might be a muscle imbalance. Your pectorals are stronger than
your back-muscles, and it's screwing with the (very complicated)
structures in your shoulders. Take a break from benching ...
Exercises that build muscle in your upper arms, shoulders, and upper back can make your shoulders look wider, but they won't change the actual distance between your joints. Although weight-bearing exercise can increase bone density, the basic geometry of your skeleton isn't really altered by exercise. There's no exercise that will make you taller or have ...
Your first mistake was expecting progress after 1 day.
Your second mistake was doing the same exercise two days in a row.
After that, I can only guess about your form, but standing overhead press is usually something that doesn't come very naturally, so you will most likely have some mistakes there if you haven't recieved any guidance.
The shoulder muscles that contribue to the broad shape are primarily the deltoid muscles. This is the muscle that forms the bulk of the shoulder muscle mass, with three heads (Anterior, medial and posterior) that inserts on the humerus.
This muscle is primarily involved with shoulder abduction, or moving the upper arm out away from the body. So for swimming,...
Scapular depression is a small part of the lower traps. They also,
Upwardly rotate the scapula
Retract the scapula
Image found here. Unsure of original source.
Upward rotation tends to be hard for people to visualize:
GIF made from this video.
Anatomy drawings are a little funny ...
Think of the humerus as a lever. Top of the lever being the shoulder, bottom of the lever being the elbow.
As the bottom goes backward, the top goes forward:
Image source: Why typing annoys your neck, shoulders, elbows and wrists, and ...
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....
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, ...
An illustration of your problem:
your weight training may improve or worsen the problem.
It depends on which exercises you do and how you do them.
First thing is you want to "stop" training your chest.
That is "stop" doing bench press. When doing bench press use a narrow grip that shifts the load onto the triceps muscles instead. Prefer (...
JohnP is correct that the posterior deltoid is not really used in those exercises. I would add that most upper body exercises (bodyweight or not) tend to overuse shoulder internal rotators vs external rotators. This is a big factor in people ending up with the hunched-shoulder look.
The big movers of the gleno-humeral joint all act to internally rotate your ...
It does both. The amount of chest involvement depends on the width of your hand placement. Experiment with that and make note of where you feel it in your chest most.
Flat bench also works your shoulders, primarily the anterior delts
The further inclined you are the more you hit the mid and rear delts as well
All barbell bench variations will involve more ...
If your workouts are yielding results, I'm guessing that (1) you're lifting good and consistently, and (2) your diet allows for muscle growth.
That being said: you're using light weights for your shoulders.
Implicitely that translates to many reps per set. So you are probably doing between 8 and 12 (or maybe 15) reps, which puts the focus on hypertrophy. (...
Is it realistic? Yes. In fact there is a Strongman event called the circus dumbbell.
There is a proper technique to getting that bell overhead, and the folks at Lift Big Eat Big have a good article on how to do it: http://liftbigeatbig.com/mastering-the-circus-dumbbell/
The technique high points include:
Clean the dumbbell to your shoulder with both ...
You don't have to bend your elbows for a db raise. EXRX, as an example notes:
Grasp dumbbells in both hands. Position dumbbells in front of upper
legs with elbows straight or slightly bent.
When you bend your elbows, you do three things:
You lower the leverage because the lever arm (literally, your arm in this case) is shorter. If you have a 33" arm, ...
I'd highly recommend seeing a local Physical Therapist. A full evaluation is required to properly diagnosis and plan a corrective exercise regimen based on your unique situation. I've included information below that provides an overview of typical patterns seen that are similar to what you're describing.
Postural and Neuromuscular Dysfunctions
The most important thing is that you eat enough throughout the day.
The only time window that is of any significance is the 1 or 1 and a half hours after working out. Consuming quality foods at this period will help your body recover from the workout.
I would also suggest you read up on the answers on this question.
A very common movement impairment is using the lower back to compensate for a lack of overhead shoulder mobility.
Here is a person with their hands above their head:
BUT, the person is actually leaning back to get this overhead motion:
It is a form of external rotation and works on the rotator cuff. Related exercises covers the topic in more detail, but I'll emphasize using light weights as the muscles involved are comparatively small.
Using a horizontal cable to put all of the load against the direction of motion, or lying down so that gravity accomplishes the same thing is probably ...