Desk jobs are bad for you….
….so don’t exacerbate the problem by working out incorrectly. Gym-goers have fallen in love with all the wrong exercises. Let’s start with one basic concept: If you work a desk job, the three worst exercises you can do are bench presses, bicep curls, and stationary cycling. I know what you’re thinking. “But that’s my whole workout.”

Sadly, a lot of people go the gym, do a few sets of bench, a few curls, and hop on the bike. What’s wrong with this. The truth is that working all day in a seated position results
in short hip flexors, short pecs (chest muscles), and short biceps (front of upper arm). This is due to the posture adopted while seated. This is also why Irish suffer from so much neck and back pain.

Just look at what comprises seated posture in front of a computer. The hips are flexed which means short and tight, the arms are bent, and the shoulders are forward and rounded flexors.

Third we need to make sure that all arm work is done through the full range of motion to not reinforce adaptive shortening.The forward head and rounded shoulders that come with aging are not an accident. They are the result of the way we live and work.

One of the goals of any exercise program should be to reverse the effects of aging. The fact is that most people are not going to stop bench pressing, curling, or riding a stationary bike. With this in mind, think rows with dumbbells or cables and lat.pull downs and exercises that involve your shoulder blades been squeezed back .

Make sure you do one rowing set for every set of bench press, close-grip bench press, or incline press you do. Get off the bike and start walking or running instead, or when you finish your ride, spend time stretching out your hip flexors.

The real key is to understand that the muscles you can’t see in the mirror (the ones in the back) are the ones responsible for making sure that you don’t end up looking like grandmother or grandfather.