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This exercise should be mandatory for people who sit desks: It's called a Thoracic Extension. Thoracic extension improves your posture, boosts spinal mobility, and keeps back pain in check. It basically undoes the damage from slouching through life like a desk jockey. Aim for 8 to 12 reps daily... show more

Dan Go

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738,658 görüntüleme • 1 yıl önce •via X (Twitter)

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Dan Go profil fotoğrafı

Dan Go1 yıl önce

Ps. If you liked this exercise you'll enjoy my newsletter. Every week, I share tips on how to get lean, boost energy, and reverse the damaging effects of sitting. Join 340,000+ subscribers here:

Eric Partaker profil fotoğrafı

Eric Partaker1 yıl önce

I love how you routinely point out movements that are the simplest to perform but can undo a significant amount of the damage that we incur through our lifestyles on a daily basis.

Dan Go profil fotoğrafı

Dan Go1 yıl önce

Thanks Eric!

James Culwick profil fotoğrafı

James Culwick1 yıl önce

Stretches like this + rowing and pull ups movements will fix your upper back posture like nothing else.

Brian Drago profil fotoğrafı

Brian Drago1 yıl önce

Thanks Dan! @bryan_johnson also shared some good exercises for internal jugular vein stenosis that I think many people risk from desk jobs.

Dan Go profil fotoğrafı

Dan Go1 yıl önce

@bryan_johnson He's great

Christopher Walker profil fotoğrafı

Christopher Walker1 yıl önce

It's awesome that you're sharing this. So many of us are at desks for hours at a time. I'll remember this one. Thanks, Dan.

Fishbone profil fotoğrafı

Fishbone1 yıl önce

I am going to try this. Love long lower back pain and always open to anything that will help. Thanks!

Dan Go profil fotoğrafı

Dan Go1 yıl önce

Right on

Jeffrey Banks profil fotoğrafı

Jeffrey Banks1 yıl önce

I’m back working at a desk, and it hurts. All of these tips are so helpful, Dan!

Dan Go profil fotoğrafı

Dan Go1 yıl önce

Glad they help Jeff

Benzer Videolar

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

Dan Go

694,246 görüntüleme • 2 yıl önce

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. These help mobilize your rotator cuffs while opening up your chest allowing you to improve your posture. Do this 6-12 reps few times a week. Your shoulders & posture will thank you.

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. These help mobilize your rotator cuffs while opening up your chest allowing you to improve your posture. Do this 6-12 reps few times a week. Your shoulders & posture will thank you.

Dan Go

331,147 görüntüleme • 4 ay önce

This stretch should be mandatory for desk workers. It's called the Couch Stretch. When you sit for long periods, you create tight hips and hip flexors. This stretch relieves the tightness, improves posture while preventing lower back pain. Aim for 30-60 seconds per side.

This stretch should be mandatory for desk workers. It's called the Couch Stretch. When you sit for long periods, you create tight hips and hip flexors. This stretch relieves the tightness, improves posture while preventing lower back pain. Aim for 30-60 seconds per side.

Dan Go

622,557 görüntüleme • 5 ay önce

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.

This exercise should be mandatory for people who sit at desks. It's called the Band dislocate. When you sit at a desk for long periods of time your shoulders start rounding forward and your chest caves in. Band dislocates help mobilize your rotator cuffs while stretching out your chest muscles. How to do them: You can use a band, a towel or a broom handle. Resistance band is best. Hold the band in front of your waist. Rotate your arms up & over your head down to your low back. Reverse the process. That is one rep. Do this for 6 to 12 reps. Do this a few times a week and your shoulders and chest will thank you.

Dan Go

1,299,109 görüntüleme • 2 yıl önce

5) Thoracic Extension Stretch Another great postural exercise for those who sit a lot. To complete: • Rest foam roll between shoulder blades • Don’t let head drop • Only roll through middle of the rib cage This should be comfortable without pain. Hang here 1-2 minutes.

5) Thoracic Extension Stretch Another great postural exercise for those who sit a lot. To complete: • Rest foam roll between shoulder blades • Don’t let head drop • Only roll through middle of the rib cage This should be comfortable without pain. Hang here 1-2 minutes.

Chris Boettcher

10,686 görüntüleme • 2 yıl önce

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

Dan Go

2,545,468 görüntüleme • 2 yıl önce

Great exercise for people who sit at desks. It's called an Elephant Walk. It targets the muscles in the posterior chain—namely, the back, glutes, hamstrings & calves. Start on a platform & aim for 10 reps each leg. As you get more flexible lower it down to increase mobility.

Great exercise for people who sit at desks. It's called an Elephant Walk. It targets the muscles in the posterior chain—namely, the back, glutes, hamstrings & calves. Start on a platform & aim for 10 reps each leg. As you get more flexible lower it down to increase mobility.

Dan Go

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12 Advanced Thoracic Mobility Exercise: 1.

12 Advanced Thoracic Mobility Exercise: 1.

Fit Moral

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This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

Dan Go

403,380 görüntüleme • 2 yıl önce

It might seem like a simple exercise, but when you do it consistently, the back pain starts to disappear and your posture improves, often without you even realizing it.

It might seem like a simple exercise, but when you do it consistently, the back pain starts to disappear and your posture improves, often without you even realizing it.

Sculpt Her Body - ABS | GLUTE | YOGA

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This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

962,236 görüntüleme • 2 yıl önce

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

218,078 görüntüleme • 3 ay önce

Wall-assisted bridge restores spinal extension, opens chest and hips, and activates the back to support the arch. Breathing unloads pressure improves mobility.

Wall-assisted bridge restores spinal extension, opens chest and hips, and activates the back to support the arch. Breathing unloads pressure improves mobility.

Cardio Arena

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Separation is key for throwing velocity and bat speed. 🔑 Is your thoracic spine range of motion could be holding you back? Try out this mobility series with Connor White

Separation is key for throwing velocity and bat speed. 🔑 Is your thoracic spine range of motion could be holding you back? Try out this mobility series with Connor White

Driveline Baseball

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This exercise should be mandatory for people who sit at desks that exercise on a regular basis. It's called an Ankle Mob. Due to prolonged sitting & comfy shoes our ankles get tight. This sets off a chain of tightness in our bodies, which limits our performance in our workouts. The ankle mob helps your knee track over your toe, which gives you the mobility needed to squat deeper with less restriction. Before doing this exercise do the wall test to see how tight your ankles are: 1. Face a wall & get into a kneeling position 2. Lunge forward as far as you can while keeping foot in place 3. Measure how close your knee is to the wall Then do this exercise & retest mobility. You might be surprised at what you find. Do this drill for 8-10 reps before any type of lower body workout to unlock a new level of performance. Ps. If you liked this sign up for the High Performance Journal. I send emails every week to 150k+ readers to teach you how to get lean, strong, and energetic in a way that fits your lifestyle.

This exercise should be mandatory for people who sit at desks that exercise on a regular basis. It's called an Ankle Mob. Due to prolonged sitting & comfy shoes our ankles get tight. This sets off a chain of tightness in our bodies, which limits our performance in our workouts. The ankle mob helps your knee track over your toe, which gives you the mobility needed to squat deeper with less restriction. Before doing this exercise do the wall test to see how tight your ankles are: 1. Face a wall & get into a kneeling position 2. Lunge forward as far as you can while keeping foot in place 3. Measure how close your knee is to the wall Then do this exercise & retest mobility. You might be surprised at what you find. Do this drill for 8-10 reps before any type of lower body workout to unlock a new level of performance. Ps. If you liked this sign up for the High Performance Journal. I send emails every week to 150k+ readers to teach you how to get lean, strong, and energetic in a way that fits your lifestyle.

Dan Go

2,037,566 görüntüleme • 2 yıl önce

Most back pain isn’t about weakness,it’s about lost movement. This controlled spinal extension unloads pressure, restores mobility, and helps the spine recover from hours of sitting. Move slow, breathe deep, and let your back work the way it was designed to.

Most back pain isn’t about weakness,it’s about lost movement. This controlled spinal extension unloads pressure, restores mobility, and helps the spine recover from hours of sitting. Move slow, breathe deep, and let your back work the way it was designed to.

Heritage Medicine

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Two exercises for the mobility of the thoracic back.

Two exercises for the mobility of the thoracic back.

Goal Loaded

27,657 görüntüleme • 7 ay önce

Great stretch for people who sit at desks. It's called the Double band lat stretch. Loop 2 resistance bands (or towels) over a pull-up bar or fixed anchor above shoulder height. Grab both ends, hinge forward, and let your arms extend straight out in front of you. From here, slowly rotate side to side, feeling the stretch deepen through your lats and hips with each turn. Do this for 30 seconds to 60 seconds total. Your lats get chronically tight from sitting, and tight lats pull your shoulders forward, creating that rounded hunchback posture. This stretch opens them up and releases your hips at the same time. Do it daily and your body will thank you.

Great stretch for people who sit at desks. It's called the Double band lat stretch. Loop 2 resistance bands (or towels) over a pull-up bar or fixed anchor above shoulder height. Grab both ends, hinge forward, and let your arms extend straight out in front of you. From here, slowly rotate side to side, feeling the stretch deepen through your lats and hips with each turn. Do this for 30 seconds to 60 seconds total. Your lats get chronically tight from sitting, and tight lats pull your shoulders forward, creating that rounded hunchback posture. This stretch opens them up and releases your hips at the same time. Do it daily and your body will thank you.

Dan Go

57,360 görüntüleme • 3 ay önce

A Simple Exercise To Relieve Shoulder Blade Pain💆‍♀️🔥 Take care of your back, it's the basis of your health! Include this exercise in your daily ritual and enjoy the lightness in your body💯👇

A Simple Exercise To Relieve Shoulder Blade Pain💆‍♀️🔥 Take care of your back, it's the basis of your health! Include this exercise in your daily ritual and enjoy the lightness in your body💯👇

Grace Gym🏋️‍♀️

77,474 görüntüleme • 1 yıl önce