Become Stronger, More Attractive, and Pain-Free

Let’s face it; we spend a lot of time sitting.

We sit in the car.

We sit at our desks.

We sit in the car again.

We sit on the couch.  Then we sleep.

Our jobs and lifestyles put us in front of computers rather than on a field or farm performing manual labor. This has created a new type of person.

A crane necked, hunchback-spined, rounded shoulder mopey-dopey weakling.

This is bad.

This type of posture:

  1. Hinders training progress
  2. Increases risk of injury
  3. Is a sloppy and unattractive way to carry yourself

Weak upper backs, hip flexors and hamstrings are the hallmarks of today’s man and woman.  This can make it difficult or impossible to squat, deadlift, carry an unconscious man from a burning building, or do much of anything useful with your body.



In the movie Fight Club, Tyler Durden explains his existence,

“I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not.”

He really could have just said:

“I have stronger rhomboids, posterior delts and spinal erectors because I do five minutes of mobility work per day to maintain this posture — the posture that fuels my larger than life persona and has caused teenage boys worldwide to covet my 6’0″ 155 pound string bean physique.”

Okay, maybe that is slightly facetious.  But, the contrast between Norton’s perma-slouch and Pitt’s powerful posture is one of the ways Fight Club showcases the difference between who you are and who you want to be.


Can this really be fixed in only five minutes per day?

Answer: It’s a great start.

Mobility work alleviates pain and prevents injury associated with both exercise and everyday living.

It’s not sexy. And it doesn’t produce direct results – like dropped pant sizes or torn shirt sleeves.

But it is incredibly important.  And you will see and feel the results.

Here are five basic movements that focus on correcting the classic sit too much problems that burden us all.



This is a form of myofascial release which I’m not sure technically falls under the “mobility” umbrella, but it fixes bad posture.

Most gyms have foam rollers.  If not, you can pick one up for $30 at a sporting goods store or buy a piece of pvc pipe at Home Depot for cheaper.

Keep the foam roller on your upper back at all times; don’t let it venture to your neck or lower back.  Roll slowly up and down for 5-10 reps while supporting your head with your hands. If part of your back feels tender, pause there for a few seconds.  This might be a little bit painful, but that’s good.



Shoulder dislocations will fix your hunchback posture.  They are also a great warm-up for your pushing moves – bench press and overhead press specifically.

Now, you can use a broom or thin pvc pipe, but I would recommend starting with a band.  Definitely do not use a barbell or anything too heavy.

Take a wide grip to begin, and complete the movement when the band or pipe hits your lower back or butt.  The more narrow your grip, the more difficult this will be.

Start with one set of 10 repetitions, and work your way up to 3×10.



Here is a move to help our hip mobility; God knows we need it the way we treat those things.

This is easy; just sit in the bottom of a squat.  Feel free to move around from side to side a bit.  Keep your core and upper back tight like you would during a normal squat.

You can begin with the assisted version.  After you feel a bit looser, go ahead and let go.

Do whatever you’d like with your hands; put them on the back of your head or point them straight up in the air.  Some people like to use their elbows to push their knees out.



This is great for stretching the hip flexors, one of the most badly abused victims of the sittin’ all day lifestyle.

There isn’t much to explain beyond the video; rock gently forward and back so you feel a nice stretch in your hip.



Wall slides activate your lower traps and also give your chest and front deltoids a nice stretch.

Press your head, back and butt against a wall; press your elbows and the backs of your hands to the wall.  Tuck your chin down and slide your arms up and down with your forearms perpendicular to the ground throughout the movement.


In Closing

Alright, am I really telling you that five minutes of mobility work will improve all of your lifts, prevent you from getting hurt, reduce pain, AND take you from





Well, yes.  Yes, that is what I’m saying.



Tell me your thoughts in the comments below!



Comments for This Entry

  • B&D

    DUMB QUESTIONS: 1. Could this help me RECOVER FASTER from muscle fatigue? Heavy squat days fuck me up. 2. Could this help my powerlift numbers? I feel like those 'sit in squats' look valuable. And my form has always sucked. Undoubtedly I know the answer is yes, to both questions. But I just need to hear that, too be motivated, lame as that sounds.

    July 25, 2013 at 9:41 pm | Reply to this comment

  • ontheregimen

    Yes and yes, bro. I mean, eat a lot and get plenty of quality sleep to help optimize recovery, but mobility/soft tissue work will also help. And the answer to #2 is absolutely. Sit down there for 30 seconds, then a minute, then try for two minutes -- your hips will be both stronger and more flexible.

    July 31, 2013 at 10:14 pm | Reply to this comment

  • Amanda Elizabeth Sawyer

    Rock on. I've been a fitness model for seven years and a part time swim coach for four, yet whenever I work out I tend to push myself really hard without really warming up, because unless I'm swimming, I'm not really certain of a whole lot of ways to 'warm up'. I've always had good posture, but these will definitely help me when I'm tight and I'm gearing up to do a circuit work out with weights. Many thanks! A.E. Sawyer

    September 6, 2013 at 8:30 pm | Reply to this comment

  • Mike Author

    You are welcome Miss Sawyer -- I'm glad I can help!

    September 6, 2013 at 11:57 pm | Reply to this comment

  • Pie McCall

    I'm one of the post menopausal women you talk about in other videos. I was very strong but trudged on even though ibuprofen was always my go to snack to give me a few more hours to work in the yard, paint the house, put in a tile floor, etc. found out I have degenerative disc disease from the neck on down and refuse surgery. Have been through decompression therapy and that helps but the time period between therapies gets shorter and shorter. I'm 58 and am very afraid of becoming immobile. Do you recommend the above exercises for me or any alternative ones? Thanks so much!

    April 27, 2016 at 10:49 am | Reply to this comment

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