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176
Workout

Back and neck for sedentary work

~53 min.
~636 kcal
⁉️ Comments

If you spend 6–8 hours a day at a computer, your back, neck, and shoulder muscles work under constant static tension. Over time, some muscles become overloaded and shorten, while others weaken and lengthen. The result: rounded posture, chronic neck tension, heaviness between the shoulder blades, and discomfort that has become a familiar backdrop to the workday.

This workout is designed specifically for those who lead a sedentary lifestyle. 15 exercises using FISIO functional suspension straps target the back extensors, rhomboids, trapezius, and deep cervical stabilizers — in other words, exactly the areas that suffer from prolonged sitting.

  • Difficulty level — intermediate: suitable for those who already have basic experience with suspension straps.
  • Alternating strength and mobility exercises — effective loading without overexertion.
  • The workout is structured from simpler movements to more complex ones, with even distribution of load across zones.

Pay particular attention to movement quality rather than speed. When performing exercises for the neck and upper back, it is important to maintain a neutral spine position and avoid jerking the straps. If you feel acute pain in your neck or lower back, reduce your range of motion or take a break.

Warm up
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 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
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
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
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
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
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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