Software Developers: Combat Desk Posture with Bodyweight Workouts – Can Remote Workers Fix Rounded Shoulders?

Impact-Site-Verification: 9ac7c5b1-0085-418f-8746-3b202f9626ed Does your day-to-day job mean that you’re spending a lot of time sitting? It’s simple and easy to combat desk posture problems with bodyweight workouts. Body weight workouts are convenient because you don’t have to use any equipment. If you live in an apartment, body weight workouts can be a part of your day-to-day routine! Here are a few practical suggestions for exercises that you can try to correct your posture issues.

Shoulder Rolls

Shoulder roll exercises for 2 minutes per day were used by participants as a part of a study involving desk workers in Brazil. Along with wall slides and shoulder retractions, shoulder rolls were demonstrated to improve range of motion. This was done in a full circle movement, where participants rotated their shoulders in a back-and-forth motion several times per day.

Stretching With Elastic Bands

Over time, poor posture caused by extensive device use constrains shoulder flexibility. Elastic bands were used in a Japan-based study to improve shoulder muscle strength. A cause of rounded shoulders is muscle shortening due to poor posture. Elastic band exercises have a positive impact on shoulder flexibility. These exercises aid in extending these shoulder muscles and improving the range of motion.

Shoulder Rotations

A Korea study used shoulder rotations as a part of an exercise routine for improving the muscle activity in participants. With the participant’s arms bent at a 90 degree angle, the participants held their arms up with their palms facing outward. The participants then moved their arms in an inward and outward motion. This is a simple exercise which can easily be done while sitting.

Foam Roller Exercises

As a software developer, there is a very good chance that you spend a lot of time in front of an electronic device. A study included participants experiencing shoulder pain due to technology use. Foam roller exercises were used to release stiff muscle joints. The results of this study indicated lower levels of muscle pain among the study participants. A foam roller can be used to massage the shoulder joints after prolonged device use.

Improving shoulder strength is a great way to reduce your odds of injury. Even as a software developer, you’re still able to improve your shoulder strength and flexibility. With a few basic exercises that you can perform in minutes per day, you are able to build your strength up and improve your overall health.