Correct bad sitting posture and train upper body muscle strength

Poor sitting posture can easily cause physical discomfort such as scoliosis, stiff shoulders and neck, but many people often forget the correct sitting posture as soon as they sit down. In addition, for office workers who have to sit to work every day, it is also difficult to keep their heads up and chests out for 8 hours. At this time, you can reduce the impact of poor sitting posture by training your upper body muscles.

Whether walking or sitting, most people often hunch over unconsciously, which will affect their body shape over time. Aerobic teacher Mimi also said that if the upper back muscles are not strong enough, the back pain may become more serious. therefore. If you feel your upper body is stiff after working for a while, you can do the following exercises to help train your upper body.

Upper back strength training

(Photography by Huang Zhiwen)

To prepare, clench your fists and raise them to shoulder height. Then exhale slowly while extending your arms to the sides, and stop when your elbows are parallel to your shoulders at 90 degrees; then return to the preparatory position. Repeat about 30 times each time.

Chest strength training

(Photography by Huang Zhiwen)

Find a corner of the wall in the room, stretch your arms out and lean on the wall, about the width of your shoulders. Keep your chest up and lean your body forward onto your right foot that is lightly touching the ground. Then press forward in a push-up-like position until your elbows form a 90-degree angle, then exhale and return to the original position. Repeat back and forth about 10 times.

Stretching exercises

(Photography by Huang Zhiwen)

Still facing the corner of the wall, place your arms against the wall, bend your elbows 90 degrees and raise them to the same height as your shoulders. Slowly push your chest forward until you feel tightness in your chest and hold for about 30 seconds. This movement can help stretch the pectoralis major and anterior deltoid muscles.