If you’re busy a professional that spends a lot of time sitting in front of a computer, there are a few things I already know about how your body functions. First, your shoulders probably sit in a forward position and your upper back is rounded from leaning over a keyboard. Second, your hip flexors and quads are tight from sitting which may lead to some mild to moderate back pain. Finally, you probably have trouble engaging your glutes in exercises like the deadlifts and kettlebell swings and instead, you feel it mostly in your lower back.
Now before we even talk about what you can do about it in the gym, there is some simple math we need to consider. Let’s assume we spend 6 hours in that office posture during the day. We decide to adopt some of Joby’s essential exercises for busy professionals. In the gym we do 3 sets of each of the 3 exercises and we spend a minute doing each set. In this example we are combating 6 hours of bad posture with about 9 minutes of exercise. That’s about a 40 to 1 “crappy posture” to “I’m gonna fix it” ratio so you’re going to have to make it a point to decrease your crappy posture during the day – a subject for another blog.
With that being said, let’s dig into some things you can incorporate into your strength training program to help!
1. Ring Row/TRX Row: Strengthen Your Back and Improve Posture
The ring row or TRX row is a highly effective bodyweight exercise that strengthens your back and core while also improving posture. It’s easy to adjust the difficulty level, making it an excellent addition to any strength routine, regardless of your fitness level.
Why it’s essential:
As a busy professional, you likely spend a lot of time sitting at a desk. This often leads to poor posture, with rounded shoulders and a weak upper back. The ring row or TRX row directly targets these areas, helping to pull the shoulders back and engage the upper back muscles. This movement also strengthens your core and stabilizes your body during the exercise, which further improves overall posture.
How to do it:
- Set the rings or TRX straps at about waist height.
- Grip the handles, lean back with your body in a straight line, and walk your feet forward to increase difficulty (or backward to make it easier).
- Pull your shoulder blades down towards your back pockets (UNshrug your shoulders)
- Pull your chest towards the handles, focusing on squeezing your shoulder blades together at the top of the movement.
- Lower yourself back down slowly with control.
*Bonus Tip- During your rest periods between sets, perform the doorway stretch to lengthen your pecs and anterior deltoids (the ones that get tight in typing posture)
- Stand next to a wall with your feet shoulder-width apart, positioning yourself at arm’s length from the wall.
- Extend one arm out to the side at shoulder height, pressing your palm and forearm flat against the wall.
- Keep your elbow slightly bent and your palm flat on the wall.
- Gently rotate your torso away from the wall until you feel a stretch across your chest and the front of your shoulder.
- Hold the stretch for 20-30 seconds, keeping your chest open and maintaining steady breathing.
- Slowly return to the starting position and repeat on the opposite side.
Including this exercise in your routine will help strengthen your back and improve posture, especially for those of us who spend long hours sitting and slouching over a desk.
2. Bulgarian Split Squat: Strengthen Your Legs and Lengthen Your Hip Flexors
For a comprehensive leg workout that also improves your balance and mobility, the Bulgarian split squat is a powerhouse. This single-leg exercise strengthens your quadriceps, hamstrings, and glutes while providing an excellent stretch for your hip flexors.
Why it’s essential:
As a busy professional, you’re likely spending a lot of time sitting, which tightens your hip flexors and weakens your glutes. The Bulgarian split squat not only helps you build lower-body strength, but it also lengthens those tight hip flexors on the rear leg, helping you move better and reduce discomfort from sitting.
How to do it:
- Stand a few feet in front of a bench or elevated surface, placing the top of one foot on the bench behind you.
- Engage your lower abdomen to ensure your pelvis and lower back maintain a neutral position
- Lower yourself into a squat with your front leg while keeping your torso upright, ensuring your knee stays aligned with your ankle.
- As you descend, you should feel a deep stretch in your hip flexor on the rear leg, while the front leg works to build strength.
This exercise not only boosts your lower-body power but also improves flexibility and posture by stretching out those chronically tight muscles from sitting.If you don’t feel the stretch in the back leg, make sure your abdominal muscles are engaged throughout, and then moving the front foot forward.
3. Banded Glute Bridge: Activate Your Glutes and Stabilize Your Core
The banded glute bridge is one of the best exercises for activating your glutes, improving core stability, and alleviating lower back pain—all common issues for professionals who spend a lot of time sitting. By using a resistance band around your legs, you ensure extra activation of your glutes and outer hips during the movement.
Why it’s essential:
Strong glutes are essential for maintaining proper posture, reducing lower back pain, and generating power in your movements. However, if you have tight hip flexors or quads, you might find that your glutes aren’t firing as effectively during exercises like the glute bridge. That’s where incorporating a stretch, like the couch stretch, can make a difference.
How to do it:
- Lie on your back with your knees bent and a resistance band around your thighs.
- Press your lower back into the ground and engage your abs
- Push through your heels to lift your hips off the ground, squeezing your glutes at the top of the movement.
Bonus Tip* – If you’re not feeling a strong activation in your glutes, take a moment before the exercise to perform the couch stretch, which helps lengthen tight hip flexors and quads, allowing for better glute engagement.
The Couch Stretch:
- Position one knee on the ground with the opposite foot forward in a lunge position.
- Rest the back foot against a wall or bench, stretching the hip flexor and quad of the rear leg.
- Hold this stretch for 1 minute on each side before performing the glute bridge.
By pairing the couch stretch with the banded glute bridge, you can ensure better activation of your glutes, leading to stronger hips, better mobility, and less lower back pain.
Conclusion
These three essential exercises—ring row/TRX row, Bulgarian split squat, and banded glute bridge—are perfect for busy professionals who need effective, time-efficient solutions to improve their strength, mobility, and overall fitness. Whether you’re working on better posture, stronger legs, or more engaged glutes, these movements can be incorporated into your weekly routine with minimal equipment and space.
Remember, fitness doesn’t have to be complicated—just consistent! If you’d like more tips, exercises, or personalized guidance, be sure to reach out to us at 3xF, and stay tuned for more content designed to help you fit fitness into your busy life.