One of the most commonly heard complaints of the "always at a computer" lifestyle is that your posture takes a major hit from hunching over the keyboard. From setting up your workspace ergonomically to creating a standing computer desk, many have attempted to fix this problem while at your computer. Another way you might attack this issue is to embrace the slouch.
At the base of this supposition is that when you are sitting at your desk you aren't being lazy, you are just forming your posture to what is the most comfortable for your "sport" - sitting at the desk.
Instead of fighting it, accept that you are going to slouch at the desk and then perform exercises which counter the tendencies of your spine and other muscles. Just like with any other sport, try to isolate the muscles which are not getting the exercise they need in your common pose and then work to utilise them when not. Take a break from your daily deskwork to stretch those areas that need it and to perform corrective measures in an attempt to improve your posture overall.
You need to stop viewing yourself as "deconditioned" if not exercising; and for those who are exercising, you need to start your "assessment" from the standpoint of your most practiced skill: sitting in the chair. Only then can you develop a balanced fitness protocol which starts where you are, with what you do most, and ensure that you will progress without problems or setbacks.
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