Long hours at a desk don’t have to translate into permanent poor posture, but they do require some deliberate counterbalancing since the sitting position itself works against upright alignment.
Common patterns from sitting
Rounded shoulders, a forward head position, and tight hip flexors are common results of long sitting periods, often paired with weak upper back muscles that struggle to hold a taller posture.
Movement breaks matter more than a chair
Standing, stretching, or walking for even two minutes every 30–45 minutes does more for posture over a day than an expensive ergonomic chair used continuously without breaks.
Targeted strengthening
Rows, face pulls, and hip flexor stretches directly counter the specific tightness and weakness that prolonged sitting creates, making them worth prioritising over generic ab exercises for this particular problem.
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