Fix Your Computer Posture

We all know what computer posture looks like and we end up in this position at least a few hours a day. Many people will spend the majority their day in it. It’s not just at the office where this posture is seen. With the widespread use of phones and tablets, people now find themselves hunched over all day leading to what people are now calling “Tech Neck”.
 
While it is extremely important to practice good posture while using a computer and have a proper ergonomic set up, it is also important to strengthen the muscles that HOLD us in a tall, upright position.
 
Often people seeking help with their shoulder or neck pain will be given these exercises by their physical therapist or trainer.

Workout for Improving your Upper Back, Shoulder, and Neck Posture

Do this workout 2-3 times a week in addition to your current routine. 

Exercise	Sets	Reps	Tips
Low Cable Rows	2-3	10-15	Keep shoulders down and squeeze between the shoulder blades
High Cable Rows	2-3	10-15	​Keep elbows at shoulder height, but still keep the shoulders down.
Cobras, T's, Y's on Ball	Beginner: 2 of cobras, 1-2 of T's Intermediate: 3 of cobras and T's. Y's are optional Advanced: 3 of all 3 exercises	12-15	Shoulders away from ears the entire time.
Cable Chops	2-3	15-20	​Keep lower body fixed. Focus on rotation in the upper back.
External Rotator Cuff	2-3	15-20	​Use a towel under your elbow.

High and Low Cable Rows

Cobras on a Stability Ball

T's on a Stability Ball

Y's on a Stability Ball

Cable Chops with Fixed Hips

External Rotator Cuff 

​In addition to strengthening the weak muscles it is important to stretch the tight muscles.
 
Be sure to stretch these muscles:

• Chest
• Shoulders
• Lats