Broadly speaking, for lower back health, you should look at anterior chain work, e.g. deadlifts or kettlebell swings. For upper back health, some type of overhead pressing (military press, side press, etc.) I would avoid bench press, as it could make forward head posture worse. In general, I am a fan of Kettlebell work, though any modality can accomplish these things.
I would also add some light mobility/stability work, like the reset video another commenter posted here. I like Original Strength a lot, in particular quadruped rocking and bird dogs.
These in combination should massively improve quality of life for desk guys. A close examination of ergonomics is in order, as well. The challenge is finding programming that works for you, but in general software development is pretty flexible in allowing that.
100% right - I've been training for +20 years and have indirectly coached a bunch of people around me hoping they would get motivated... My son also joined me 7-8 years ago he's now 20 and feels great working out regularly.
If it helps anyone - training regularly not only builds muscles it destresses you and keeps your mind in check. What used to be stressful is now much easier to manage as I'm able to pass these challenges during a training session.
Kudos to anyone starting out - it's never too late to feel better. Cheers.
I love this. I've only been training very seriously for a year and a half or so, so I'm certainly not an expert of any kind. It just makes me feel good! I used to go to the chiropractor all the time, now I just work out and I feel better than I ever have. Instead of temporary fixes, my body works the way it was meant to. I think as a "tech guy" I always underestimated how powerful physical challenges can be for your mental fortitude.
That is interesting I never thought about bench press doing that, and I have that issue but I love bench. I do a lot of other back exercise work so hopefully that and your tips can balance it out. Thanks!
Bench is super fun! It caused enough trouble for me that I just prioritized other things. I'd love to start it up again. I think it I were going to work on it, I would work on an "Easy Strength" program for it, e.g. low reps, high intensity. I would try to build up without soreness or tightness. I'd probably avoid hypertrophy and focus just on neuron development because I still have to keep my laptop shoulders in check.
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Broadly speaking, for lower back health, you should look at anterior chain work, e.g. deadlifts or kettlebell swings. For upper back health, some type of overhead pressing (military press, side press, etc.) I would avoid bench press, as it could make forward head posture worse. In general, I am a fan of Kettlebell work, though any modality can accomplish these things.
I would also add some light mobility/stability work, like the reset video another commenter posted here. I like Original Strength a lot, in particular quadruped rocking and bird dogs.
These in combination should massively improve quality of life for desk guys. A close examination of ergonomics is in order, as well. The challenge is finding programming that works for you, but in general software development is pretty flexible in allowing that.
100% right - I've been training for +20 years and have indirectly coached a bunch of people around me hoping they would get motivated... My son also joined me 7-8 years ago he's now 20 and feels great working out regularly.
If it helps anyone - training regularly not only builds muscles it destresses you and keeps your mind in check. What used to be stressful is now much easier to manage as I'm able to pass these challenges during a training session.
Kudos to anyone starting out - it's never too late to feel better. Cheers.
I love this. I've only been training very seriously for a year and a half or so, so I'm certainly not an expert of any kind. It just makes me feel good! I used to go to the chiropractor all the time, now I just work out and I feel better than I ever have. Instead of temporary fixes, my body works the way it was meant to. I think as a "tech guy" I always underestimated how powerful physical challenges can be for your mental fortitude.
That is interesting I never thought about bench press doing that, and I have that issue but I love bench. I do a lot of other back exercise work so hopefully that and your tips can balance it out. Thanks!
Bench is super fun! It caused enough trouble for me that I just prioritized other things. I'd love to start it up again. I think it I were going to work on it, I would work on an "Easy Strength" program for it, e.g. low reps, high intensity. I would try to build up without soreness or tightness. I'd probably avoid hypertrophy and focus just on neuron development because I still have to keep my laptop shoulders in check.
Lower back work like deadlifts and kettlebell swings are posterior chain.
Avoiding movements isn't necessary. You can just prioritize other movements like rows and behind the neck pressing.
You are right!
I see what you did there :D