I know you love CHAPE‘s previous post and I love his healthy outlook in life and how he improves our lives stuck in the office cubicle, typing furiously in order to finish that dreaded report before you can go home. I have tried his exercise and kept to it religously to relive my constant shoulder ache due to mostly bad posture on my part. So here’s a great post to help you and me to ease those aches out of our lives.

If we have been working behind a desk for hours, the best we can do is take a break, focus on those muscles that have not been working, and help our body to keep a good posture. Although sitting in front a screen is not a hard activity, some muscles are working while others aren´t. We have to take care of those forgotten muscles if we don´t want to have problems in the long term.

While typing or using the mouse, keeping our arms lifted forward, we´re using mostly our pecs and the anterior head of the deltoids. To compensate, we have to work our lats, posterior head of the deltoids and traps.

Having said that, you can add these simple exercises at the end of our previous routine if you have to correct your posture. Only a resistance band is required 🙂

Standing Row

Anchor your band on the middle to a fixed point. My fake desk doesn´t weight enough for the job, so I used the door. Be sure nobody will open yours!

Grab each end of the band with your palms facing each other.

Stand with feet shoulder-width apart.

Exhale and bend your elbows as you pull the band toward your core, squeezing your shoulder blades together.

Slowly return to starting position as you inhale.

 15 reps would be nice.

Standing Reverse Fly

Anchor your band to a fixed point, or just keep the same anchor point from the previous exercise.

Grab each handle with your palms facing each other.

Stand with feet shoulder-width apart.

With your arms extended, slowly pull them out to your sides at shoulder height as you exhale.

Inhale and return to starting position.

Try to squeeze your shoulder blades together to get the best results from this exercise.

15 reps.


Stand with feet positioned over the center of your band, shoulder-width apart.

Grip each end with arms down at your side and palms facing your body.

Elevate the shoulders as high as possible while you exhale. Hold the contraction at the top for a second.

Inhale and lower your arms back to the starting position.

Last 15 reps 🙂

A lot of people feel tension in the trapezius muscle. It helps to keep our shoulder up. When we hold something in our hand the trapezius is working. When we place a bag over our shoulder the trapezius is working. Also, the trapezius supports our head.

The trapezius only gets a break when we lie down. So, it works for almost the entire day. This is why so many people feel tension in this muscle. Strengthening the trapezius is one way to decrease the tension and support these muscles. The purpose of strengthening your traps is not to hold more stress; it is to stabilize your shoulder blades.

Love this post? Stay tuned here for more of his posts! Are you a fan yet? Head over to his website for more tips on how you can improve your personal life right now! 

23 replies on “Guest Post: A good posture by CHAPE

  1. “typing furiously” I love it!!!
    Thank you so much for this new opportunity to meet your amazing readers.
    Get invited to your blog is always a pleasure!!
    I hope these few exercises will relief some tension and help you type less furiously 😀

    Liked by 3 people

  2. Thank you for sharing these exercise and for allowing David (I call him Chape) to lead us bloggers to your page, I appreciate it David and middleme 🙂


  3. Rob, thanks for sharing this. I had a client who shared with me the 90 minute rule. No meeting or desk sitting should last more than 90 minutes. If it does take a break and stretch like you suggest. These old bones and muscles need it here. Keith

    Liked by 1 person

      1. Kally, thank you as well. I should have said thanks Rob for sharing your space and given credit where it was due. This rule becomes more important when you get my age and things hurt if you sit too long. Keith


Share Your Thoughts Here

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s