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@dawn16 Depending on the nature of your job, you may have to adjust the exercises in the "strengthening" part to fit your needs and correct what would need to be corrected. In the case of jobs that involve picking up and carrying stuff all day long, I would not expect the hip and...

@jacob4472 The reference is real life with the numerous people who managed to correct their posture with simple exercises, myself included, without needing to spend money with health "professionals" Testimonies are everywhere

@jacob4472 How is life in the Flat Earth Society?

@dawn16 I am mostly thinking about extremities (wrist, fingers, foot, ankle, toe). Holding a mouse and typing on a keyboard all day long can really damage the finger extensors for example. A fantastic exercise (my personal favorite) to strengthen finger extensors is

@lee2013 I think that these are two names for the same exercise

@knotlikeyou Glute Bridge and Seal Stretch

@teresiab Links will be added in about 1 hour

@frankiejohn I would recommend to bend the knees rather than the hips.

@jared095 Holding the Handstand, nothing else. Supersetted with Reverse Plank to work the opposite shoulder ROM and some light wrist flexion stretch during rest time to counterbalance the wrist extension of the HS.

Watchful eyes will probably notice that I did not include touch-your-toes exercises (pike stretch/hamstring stretches). There are very good reasons for that: Why would you try to further compress your body when you already spend several hours a day in a compressed position? In the context of a...

@jesiah Congratulations regarding your progress, keep it up! My personal experience is completely the opposite. I can hold a >60s Handstand on a shitty floor () after 8 months of training for it 2x a week and around 10 minutes per session. I usually aim at around 90s-120s total time hold...

@siier True, that is a mistake on my side. If you have nothing to hang, no choice but to skip the exercise

@dawn16 Unfortunately there is not a perfect equivalent. This is a mistake on my side, an "equipment" is obviously needed to correctly hang. Skip the exercise. You could do a Standing Shoulder Flexion (arms overhead) for 30s instead but there is no "decompression" component, which is the main...

@christianfamily Good suggestion, that would be an alternative equipment

@this_dot The "How should I train them?" part is really really incomplete. You don't even talk about the importance of working the core through a range of motion. Isometrics like Planks objectively suck for both strength and hypertrophy training. The core is already worked isometrically in all...

@bobwatkins Yes, that is exactly the point of the routine: couteracting the negative effects of sitting on a daily basis. Correcting issues developped over a long period of time will obviously take some time

Introduction Sitting in a chair in front of a computer for several hours on a daily basis has a negative impact on posture and on strength. Some common postural issues are forward head posture, rounded shoulders, winged scapula and anterior pelvic tilt. It also causes many strength issues. For...