After you find out how long you stand next step is to find out how many hours per day are spent sitting down.

sitting in traffic for example

In the year 2018, it is almost a necessity to own a computer or to work with a computer ( posting on your Steemit account) let alone driving cars.

If you spend a lot of time sitting and have back pain or shoulder pain, I have some corrective work outs that will target the lower back zone and upper back zone. I will show you guys some functional workouts so don't think of protein powder and gym memberships. Everything that's posted can be done at home using only body weight. The exercises will strengthen the muscles surrounding your spine. This will benefit not just your abs, but will help with over all posture.

Posture affects everything you do!

The pictures are big so you can get a good look at the attachment sites of muscle to tendon and get a realistic perspective of what your core muscles really look like, instead of just "6 pack abs". If you only do crunches for abs you are missing out HARDCORE ( yeeeeeeee te he he he)

we talking about

Its all about the core! All your strength comes from the core! To have good posture you must have a strong core. To lift heavy ( dead lift, squat and hex-bar squat ) your core must be solid so you can protect your spine if you are trying build. If you are trying to get a healthier back, reduce pain and have better posture, these work outs will also work for that as well.

Here is the work out

Foam Roll ( roll each muscle for 1 min)

• Thoracic spine

• Latissimus Dorsi

• Hamstrings

Stretches

• Thoracic spine twists (3 sets of 10 reps each side)

• Elbow table top T spine stretch (3 sets of 10 second holds)

Corrective exercises

• 1.Quadruped Thoracic rotation (3 sets of 10 reps both sides)

• 2.Super man ( 3 sets of 20 second holds)

• 3.Supine cobras (3 sets of 10 reps)

• 4.bird dog (3 sets of 10 each side)

• 5.side planks (3 sets of 15 second holds each side)

• 6.planks / beast hold (3 sets of 20 reps both legs out and back in is 1 rep)

• 7.Hip thrusts (3 sets of 20 reps)

The more consistent you are with making time to perform this back repair workout the more noticeable benefits will become a reality!

you are what you do