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Workout

Office Posture: Engaging the Core

~10 min.
~120 kcal
⁉️ Comments

Long hours at a desk quietly take their toll: the core muscles switch off, the lower back takes on extra load, and the shoulders round forward. Gradually this becomes the new normal — and that is exactly where chronic back pain, neck tension, and the feeling that your body "won't cooperate" begin. This workout is designed specifically for those who spend most of their day at a computer.

The program includes 15 suspension trainer exercises that target the deep core muscles, back extensors, posterior shoulder muscles, and glutes — the areas that are the first to suffer from a sedentary lifestyle. The set-based format lets you manage the load and maintain movement quality throughout the entire session.

  • Level: intermediate — suitable if you are already familiar with basic exercises and suspension trainers.
  • Emphasis on stabilization and proper body alignment in space.
  • Alternating pulling, plank, and sliding movements prevents overloading any single area.
  • Perform each exercise with breath control: exhale on effort, inhale on the return.

Train 2–3 times per week, and within a few weeks you will notice that your back feels less fatigued during the day and your posture improves without constant reminders to "sit up straight."

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Hammock - Dolphin
1
Level: 1
5
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Forward fold
1
Level: 4
10 sec.
Forward fold
1
Level: 5
10 sec.

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