Just because you’re active and focused on your fitness doesn’t mean you’re not exposed to potentially compromising positions that can throw off your posture. You can be at the top of your game, but still struggle with a weak upper body and spine—especially if you find yourself always slouched over a computer or phone.
“A majority of my clients in New York City are what I like to call ‘Desk Warriors.’ They’re the athletes that hit the gym in the morning and then go straight to the computer for eight-plus hours,” says trainer Published: Nov 22, 2019 8:00 AM EST.
To combat the stiffness and tightness that comes from poor positioning, Atkins makes posture work a priority. “Lately I’ve been implementing a lot of yoga-inspired exercises into our warm-ups and mobility sessions to help open up the chest and take some stress off the neck and back,” she says. “The key with using yoga-inspired exercises is to also bring over the breath work.”
Atkins notes that these are exercises that are going to help reverse all those ‘pushing’ exercises, so they might be uncomfortable.
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All you need to implement these exercises in your own routine is some space on the floor and a yoga mat, if you want a soft surface to work on. (Check out this self-rolling version from our Backslash Fit brand if you need a new one.)
These bodyweight moves will work wonders for your spine.
- Reverse Plank
- Baby Cobra
- Locust Pose
- Shoulders CARs
Add this series of exercises to your preworkout routine, or at the end of a long workday.
Brett Williams, NASM-CPT, PES, a senior editor at Men's Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
