The 4 exercises that, I think I program for literally every single client. 1) Cat Camel Stretch: https://www.youtube.com/watch?v=DxCDP4IzxVs 2) Quadruped Thoracic Rotations: https://www.youtube.com/watch?v=S4XAD8N8DH0 3) Glute Bridges: https://youtu.be/MwNP1Ure28Q 4) Band PullAparts: https://www.youtube.com/watch?v=haXhpH20eFc All 4 address "posture" deficiencies more than anything. In an era of perpetual flexed forward, shoulders rounded forward, desk jockey syndrome we need some more upper back to help PULL and HOLD us up. Besides, I was once told you can never have too much ass, abs and upper back. Band PullAparts 101: Stand tall: … [Read more...]
Doing it Better: Rows
March 5, 2013 by
Hard truth: We NEED, as in MUST HAVE to function, more rows in our workouts. Too much of these things: Pushing Sitting Desk Work Bad Posture Have left us with Desk Jockey Syndrome. One major component of which is a weak back, especially in the pulling muscles. Muscles like the Lats, Rhomboids, Posterior Delts, and Lower Traps that just are not doing what they are supposed to do, or at least not to the level they are supposed to do it. How do we start to fix this? SCAPULAR RETRACTION and SCAPULAR DEPRESSION.....ie. pulling the shoulder blades back and down. http://youtu.be/BU3eHNtyNCc What exercises are great at … [Read more...]
Beginners and Desk Jockey Syndrome
December 21, 2011 by
I've been doing this whole training thing for a while now and I can honestly say that 99% of all the people I train have the same problems when they first come to me. Mainly they sit toooooo much. This results in (from head to toe): Upper Cross Sydrome: Extended cervical spine (head pushed forward), tight pecs, weak underactive scapular retractors and tight upper traps Poor pelvic alignment: Usually to the anterior... Caused by weak glutes, hamstrings, tight hip flexors, tight spinal erectors and weak abs. Basically everyone gets "desk jockey syndrome". We sit in front of a computer hunched over waaaay too much and end up with like this... As a trainer we have … [Read more...]
