Men’s Health/Eric Rosati
We’ve said it before, and we’ll say it again: The way that many people spend their days, sitting down at work and craned over their phones at every other moment, is absolutely terrible for their posture and overall health.
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Even full-time trainer Charlee Atkins, C.S.C.S. sees herself as on of the craned over, tech-neck suffering masses—so she’s sharing her top exercises to help you straighten yourself out.
“Let’s face it, we sit at desks and look at phones all day,” says Atkins. “Here are my favorite exercises that you can do at home or in the gym to help train your posture.”
All you need to try the series is a pair of dumbbells. Check out this adjustable set from Bowflex if you want to run through the exercises at home.
Perform each exercise for 30 seconds unless otherwise noted
Carries –“Great for the core and posture. My favorite cue: Puff your chest out like you’re walking out of the gym on chest day.”
Rows – These hit your back muscles, and help you retract and depress the shoulder blades. Perform 10 to 12 reps.
Y- and T-Raises – Great warmup drills to do before any upper body day. In fact, you should do them to start the day to begin the morning loose. Perform 10 to 12 reps.
Scapular Pushups – Use these to mobilize the shoulder blades.
Around The Worlds – Use a light weight and take the arms through their full range of motion. Try the exercise from a kneeling position to eliminate the ankle and knee joints, to put more focus on your arms and core.
Take on the full series before a workout to loosen up after a long day, or program in individual exercises as needed.
Want to learn more moves from Atkins? Check out our series full of her workout tips, Try Her Move. You can also take on her new 30 day challenge in our streaming All Out Studio app.
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