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I'm surprised that the OP didn't mention reverse flies. I developed terrible RSI and upper back problems when I hit about 30. One of the biggest problems was my
by nessus42 14y ago
I'm surprised that the OP didn't mention reverse flies. I developed terrible RSI and upper back problems when I hit about 30. One of the biggest problems was my posture: slumping shoulders. By the time I got to this point, I could not physically hold my shoulders in the correct position with my back muscles, as they had completely atrophied, and a huge amount of strain was being placed on my neck muscles.
One part of the solution was physical therapy, which was mostly training me how to do the exercises I needed to do: reverse flies. First with a Theraband. Then with a stronger Theraband. Then with a stronger Theraband. And finally with dumbbells.
It was torturous! Especially since I was already in agony. But it ultimately worked like a charm.
What was also essential was getting a very good (i.e., expensive and highly adjustable) chair. And a Kinesis Contour keyboard. The Kinesis keyboard is the pinnacle of ergonomic keyboard design.
- N00dle4000 14y agoThis is actually not op's pdf, but mine. A friend told me it was on the front page here. Reverse flies are, indeed, a great thing.
- eru 14y agoOP didn't mention conventional deadlifts, either. I can second the Kinesis recommendation. I like mine, especially the build-in Dvorak. The only downsides are the lame function keys and that it's harder to use one handed than a more conventional keyboard.
- bjhoops1 14y agoYes, I had back trouble (see my other comment) and spent a lot of time doing reverse flies to strengthen the muscles between my spine and scapula. It was pathetic at first how few I could do. One variation that was particularly hard was with my thumbs pointing to my back.
- quinndupont 14y agoWell, took be fair, RSI isn't mentioned at all, although most of the HN comments are more concerned with this issue. For hip/back/neck stuff, this is the advice you want.