Sitting at a desk for long hours all day can lead to poor posture. Hours at the computer can cause your chest to tighten, your upper back to weaken, and your shoulders to round, making you more prone to pain and injury.
Fortunately, there are ways to counteract the effects of a sedentary workday. Specialist in prenatal and postnatal corrective exercise katherine wiggins recommends the following eight movement routines to improve your posture and strengthen your entire upper body.
Despite my career as a personal trainer, I’m still often tied to my keyboard. As I entered my fifth month of pregnancy, I began to notice that my posture had changed. I decided to try Wiggins’ routine. I made adjustments as needed and immediately felt a positive impact.
How to do Katherine Wiggins’ 8-move posture routine
These exercises require a mat and a light resistance band. Wiggins suggests using a scarf or strap if you don’t have a band.
Each movement should be repeated 10 to 15 times for a maximum of three sets. I did 3 sets of 15 reps, but if you’re just starting out, you might want to start with 1 set of 10 reps.
“For best results, slow down these movements and focus on the mind-muscle connection,” Wiggins says in the workout caption.
what i found
My shoulder pain has improved
I have been suffering from nagging pain in my right shoulder, and no amount of physical activity has alleviated the problem.
After cycling Wiggins’ routine for a few days, I realized that the shoulder presses weren’t causing as much discomfort. Although this routine didn’t completely cure me, I did notice a noticeable improvement in my pain level.
My upper back felt stronger
My upper body menu includes lots of exercises that target the back, such as rows and lat pulldowns. I was surprised at how Wiggins’ routine made my upper back feel stronger and more stable than it had in years, considering I work these areas often. It reminded me that maintaining proper range of motion is important to building strength.
Now it’s easier to sit without back support
If you sit on a stool or bench that doesn’t support your back, you’ll end up slouching, and within minutes your upper and mid back will begin to ache. However, since I started this routine, I’ve noticed a huge improvement with it. By performing slow band movements and focusing on efficient muscle contractions, I was able to pinpoint specific points in my back where the condition was worsening.
After following this routine for a few days, my spine remained more upright when I sat on a bar stool and I no longer felt the typical back pain. Meals and conversations have become more comfortable and enjoyable.
buy pilates mat
If you need something soft and supportive for your at-home workouts, check out the mats below. These cushioned mats are especially thick and perfect for performing sequences like the one above or longer routines like this Pilates beginner workout.
Stott Pilates Deluxe Pilates Mat
Amazon has a $20 discount on this option.
A basic mat for under $10.
AmazonBasics Extra Thick Mat with Carry Strap
This colorful option is only $21.98.
