If you work at a desk all day, you’ve probably found yourself slouched down in your chair with an aching neck, back and shoulders. Did you know that strengthening these areas (along with sitting up straight) can help alleviate this discomfort? This workout is geared to strengthen not only your neck, shoulder and back muscles, but also the supporting core muscles of your mid-section. As your posture improves, you’ll not only feel better, your elongated spine and strong shoulders will help you stand straighter and look thinner!
Remember to complement this workout with regular stretching to help keep your muscles flexible. Perform these exercises two to three times per week as part of a well-rounded fitness program for maximum benefit.
Before you begin, perform a warm-up of 5 to 10 minutes of light cardio exercise. The goal is to get your heart rate up and raise your body’s core temperature, so choose an activity that you enjoy. Many people ride a stationary bike or walk on a treadmill, but if that’s not your style, perhaps try a rowing machine or elliptical trainer. You may also want to lightly stretch the muscles you’re going to be working. When lifting weights, it’s advisable to perform a few “warm-up” repetitions with lighter weight to help prepare the muscles and joints for heavier weight to come.
Exercise 1:
Bent-Over Machine Rows
Stand facing the low cable machine with feet shoulder-width apart. Attach a straight-bar handle and grip it with your palms facing down and hands shoulder-width apart. Bend knees slightly and lean forward at the waist. Inhale, and as you exhale, pull the bar up to the level of your upper abdomen. As you pull, squeeze your back muscles together as if pinching a grape between your shoulder blades. Inhale as you slowly return to the starting position.
12 Reps, 2 sets, 30 second rest between reps
Exercise 2:
Wide-Grip Lat Pulldowns
Sit facing the lat pulldown machine with your knees locked under the roller pads. Grip the pulldown bar with your hands slightly wider than shoulder-width apart and palms facing forward. Lean back slightly from the waist keeping your back straight. Inhale and then exhale as you pull the bar down in front of your face until it reaches your upper chest. Inhale as you return to the starting position.
12 Reps, 2 sets, 30 second rest between reps
Exercise 3:
Bent-Over Rear Delt Flys
Attach a single handle to the low pulley of the cable machine. Stand perpendicular to the machine with feet shoulder-width apart. Grip the handle with the hand furthest from the machine. Bend your knees slightly and bend slightly forward at your waist. Inhale and then exhale as you arc your arm up and out to the side. Keep a slight bend in your elbow and squeeze the back of your shoulder. Inhale as you slowly return to the starting position. Repeat with the opposite arm.
12 Reps, 2 sets, 30 second rest between reps.
Exercise 4:
Upright Rows
Attach the straight bar to the low pulley on the cable machine. Stand facing the machine with feet shoulder-width apart. Hold the bar with a palms-down grip and hands about 4 to 6 inches apart. Inhale and then exhale as you pull the bar up to chest level. Keep elbows above the level of your hands at all times. Inhale as you slowly return to the starting position.
12 Reps, 2 sets, 30 second rest between reps.
Exercise 5:
Lumbar Back Extensions
Straddle the Roman chair with the leg pads behind you. Climb into position by putting your hands on the grips and sliding forward on your belly until feet are locked in under the heel pads and your waist extends off the front of the machine. Cross your arms across your chest. Inhale as you gradually lower yourself, bending only at the waist. Exhale as you slowly return to the starting position.
12 Reps, 2 sets, 30 second rest between reps
Exercise 6:
Roman Chair Side Bends
Position yourself sideways on the Roman chair, and hook your feet underneath the foot bar. Start with your torso parallel to the ground. Inhale and then exhale as you curl body sideways, toward the ceiling, using your oblique (side) muscles. Inhale as you slowly return to the starting position. (Note: This exercise is uncomfortable for some people with pre-existing back pain. Do not perform this if you feel any discomfort.)
12 Reps, 2 sets, 30 second rest between reps
Exercise 7:
Roman Chair Ab Crunches
Sit facing backwards on the Roman chair, and hook your feet under the foot bar. Lean back until your torso is parallel with the ground. (Note: Do not hyperextend your lower back.) Inhale and then exhale as you use your abs to bring your torso up to an upright sitting position. Inhale as you slowly return to the starting position.
12 Reps, 2 sets, 30 second rest between reps
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