Unfortunately, a large majority of the population is still required to show up to their office job and sit, normally slouched and hunched over, at their desk at least 40 hours per week. This leads to persistent anterior pelvic tilt (no ass and perpetual lower back pain), hunched over shoulders (sore neck and terrible posture), and, normally, a protuding belly to go with.
I like to refer to this as “The Office Worker Slouch”.
Couple this with minimal physical exercise, TV in the evenings and on weekends, and a general ignorance of what an optimally performing body feels like, and you have a recipe for disaster concerning posture and overall physical health.
In this post, I will go through a quick and easy ~10-minute routine the average person can do once per day to drastically improve posture and overall physical wellbeing. These movements are very simple and can be done by anyone, regardless of training background. Let’s jump in.
Perform the following exercises as a circuit going through the entire circuit twice. As you progress, you can obviously perform extra sets of the circuit if so desired, but I recommend starting out with two.
- Band Tears – 25
- Face Pulls with Band – 25
- Supermans – 10
- Dead Bug – 10
- Bird Dog – 10 each side
- Glute Bridge – 15
- Plank – Max Time
- Side Plank – Max Time
- Bodyweight Squat – 5-10 depending on ability
Performing this circuit twice per day will begin to pull the shoulders back to prevent slouching and improve posture, activate the glutes and core alleviating lower back pain, while strengthening the entire body improving any nagging aches and pains that inevitably come from bad posture due to sitting in a chair all day.