11 ms·

I am thinking about becoming a personal trainer, with a specialty in fixing the hunched shoulders of other recovering software devs. Tech seems desperate to esc

I am thinking about becoming a personal trainer, with a specialty in fixing the hunched shoulders of other recovering software devs. Tech seems desperate to escape the human body, but it's been pretty gratifying to me to actually use it.

ugh123 2y ago
What exercises do you recommend?
- imran-iq 2y ago
  https://www.youtube.com/watch?v=LT_dFRnmdGs https://www.youtube.com/watch?v=LT_dFRnmdGs
- sroerick 2y ago
  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.
  - disqard 2y ago
    > ...finding programming that works for you I see what you did there :D
  - ugh123 2y ago
    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!
    - sroerick 2y ago
      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.
  - SebFender 2y ago
    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.
    - sroerick 2y ago
      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.
  - sn9 2y ago
    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.
    - sroerick 2y ago
      You are right!
- xnx 2y ago
  Face pulls counteract slouched shoulders
  - sroerick 2y ago
    Face pulls are great! I also had some good luck with banded rows. Stretching that front side helps too. I like the one where you stick your arms in the doorway and lean forward. The egyptian stretch for shoulders also rules. In general, I think you could summarize as: stretch out and relax the front side, strengthen the opposing muscles in the back, and fix your posture. Original Strength was what really broke the dam for me personally. That, combined with overhead shoulder work, has completely changed the way my shoulders sit on my body.
4b11b4 2y ago
Have also been playing with the idea of "body dev for devs"... let's connect?

ugh123 2y ago

What exercises do you recommend?

imran-iq 2y ago
https://www.youtube.com/watch?v=LT_dFRnmdGs https://www.youtube.com/watch?v=LT_dFRnmdGs
sroerick 2y ago
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.
- disqard 2y ago
  > ...finding programming that works for you I see what you did there :D
- ugh123 2y ago
  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!
  - sroerick 2y ago
    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.
- SebFender 2y ago
  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.
  - sroerick 2y ago
    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.
- sn9 2y ago
  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.
  - sroerick 2y ago
    You are right!
xnx 2y ago
Face pulls counteract slouched shoulders
- sroerick 2y ago
  Face pulls are great! I also had some good luck with banded rows. Stretching that front side helps too. I like the one where you stick your arms in the doorway and lean forward. The egyptian stretch for shoulders also rules. In general, I think you could summarize as: stretch out and relax the front side, strengthen the opposing muscles in the back, and fix your posture. Original Strength was what really broke the dam for me personally. That, combined with overhead shoulder work, has completely changed the way my shoulders sit on my body.

4b11b4 2y ago

Have also been playing with the idea of "body dev for devs"... let's connect?