Let’s face it, the more technologically advanced we get, the less we move.  Most of us spend hours a day sitting at computers, hips flexed and shoulders hunched forward,and this my friends, is bad news.

While sitting in this hunched position isn’t great for us to do for prolonged periods of time, it’s also not the worst thing in the world.  What makes it detrimental is when people sit like this for hours and never do anything to reverse their computer posture.  I’ve had plently of people train with me who spend hours a day sitting at a computer, but I’ve been able to correct their postural issues as well as help them feel a ton better.  They didn’t have to stop doing what they do for a living, they just need to counteract it.

Here are two of my favorite movements to correct computer posture.

Heel to Butt Stretch:

This helps lengthen the hip flexors, which tighten up when sitting for extended periods of time.  TIght hip flexors can be the cause of back pain and some seriously hurtin’ hips.

Do these 2-3 times during your work day.  Hold each side 20-60 seconds.

Scapular Wall Slides:

Wall Slides do several things.  They open up the chest and shoulders as well as help activate the middle back, which often shuts down from having the shoulders rounded for long periods of time.  They also make my armpits sweaty.

Do these 2-3 times during your work day, performing 8 reps each time you do them.

Give them a try and let me know what you think!