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

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, ...


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....


4

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 ...


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

can I still have benefits buy training only the right side plus squats? Let's first deal with the question of only training the right side. I would heavily caution against training one side more than the other side. This would be a surefire way to develop muscular imbalances which cause chronic injuries and pain down the line. Training should always be ...


3

Your intuition that the muscles moving the barbell left and right are not working against gravity is correct - these are the internal and external rotators of the shoulder, and the only resistance they will have is the momentum of the dumbbell, not its weight. The bicep and anterior deltoid will be isometrically loaded to hold the dumbbell up. This is very ...


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 ...


2

Walk! You can think at least as well walking as sitting down. Read for some time then take a break and walk and think about what you read. Walking is good for your brain. The increased blood flow transport more energy and materials for repairs to the brain. Walking is low impact and you can do a lot of it without hurting yourself. Walking is also good for ...


2

(Obviously, if your physio has told you anything that contradicts what I say here, go with their advice). Two questions to start: Are you dumbbell benching with the same grip you would barbell bench with? Do you NEED to bench press? If the answer to 1 is yes, then try with a parallel grip, reducing the angle of your arms in relation to your torso, this ...


1

I had a similar issue with lat pull downs. My right bicep was stronger than my left, so my left lat did the heavy lifting paired with my right arm. I'm fairly new to gym but I've been training with pull ups and push ups for years. I tried doing some pullups about a month ago, and noticed how much stronger my left lat was than my right. I'm still on the way ...


1

What worked for me I've had back pain throughout school, university and work for a year. Then, I started running, the pain eased. Then I started lifting, the pain stopped. No gym machines or any of that isolation machines, just simple full body workouts (deadlifts, squats, chin-ups cause pull-ups were too hard). Within 3 months of 3 workouts a week I hurt ...


1

Lower Back Having suffered severe sciatica to the point where I could only sleep on the floor and started dragging a foot, I can attest to Peter M's main point: get your spine moving. Cobra pose is also a really good one for this problem. You can actually read and work on a laptop while on the floor in a similar position using your elbows to support your ...


1

Can you study using the "pomodoro" technique? This means WORK for 25 minutes, then take a 5 minute break. During your break, stand, do some of the exercises others have listed. Also, make sure to look at something in the distance to vary your eyes' focal point. It cuts down your 13 hours from 780 minutes to 650 minutes, but you will probably be able to ...


1

A standing desk is great but if you want to go study at the library then as others have suggested don't just study more than a few hours at a time. Break your day up with classes, lunch, and most importantly exercise. In college I used to exercise every day around 5 to 6pm. This allowed me to get an early dinner, rest a bit, go play some basketball or lift ...


1

According to WorkSafe Queensland, the government office responsible for regulating Workplace Health and Safety in the Australian state of Queensland, the following advice is given on how to set up the ergonomics of a computer workstation to prevent workplace injuries like the ones you're currently experiencing: An acceptable and well supported seated ...


1

You want a standing desk. Starting at about $150. You should aim to put those sitting hours below 8, not for your back but for general health, and it (probably) won't make your back pain worse.


1

Nothing you’ve said suggests that you have uneven shoulder or back muscles. While I’m a fan of dumbbells, I don’t see that as a solution because it has the potential to exasperate the problem by allowing your arms to move even more freely. What you need to work on is your form. Find a mirror to practice and exercise in front of and watch yourself. Record ...


1

neutral grip is safer. but it focuses more on the anterior deltoid and reduces the effect on the medial deltoid. it is safer on shoulders, however. facing forward-this grip hits both anterior and medial head with some effect on rear. tough on shoulder joints arnold press-hits all 3 heads but main focus is on the anterior head due to the dumbbell being in ...


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