If you sit all day, you may have a weak posterior chain—these three trainer-recommended exercises can strengthen the area

Much of modern life seems to involve sitting—driving, working at a desk and even socialising keeps us glued to our seats for long periods.

While sitting isn’t damaging in itself—after all, squatting is an act of sitting to standing and it strengthens your glutes—excessive time spent in any position can cause muscle weakness, especially if you don’t do anything to counteract it.

I spoke to personal trainer Monty Simmons, who shared his top resistance band workout designed to strengthen the back of the body, helping you counter long hours spent flexed in a chair.

The muscles running down the back of your body—known as the posterior chain—and the front of the shoulders are ones that easily weaken from prolonged sitting. Targeting these areas can support a better posture and improve overall body health and strength.

Simmons recommends the Fit Beast resistance band, which he says is durable and consistent in tension.

“Resistance bands change difficulty by altering tension through the movement,” he says. “Bands also challenge stability and control because the resistance pulls you off-line, which makes your muscles have to work harder to stay in position.”

Simmons explains that you can make a move easier by using a band that offers less resistance, shortening the range, or standing closer to the anchor point. Conversely, you can make a move harder with a resistance band that boasts more resistance, moving further away from the anchor point, or spending more time in the top part of the range where tension is highest.

1. Bent-over row

Sets: 1-3 Reps: 10-12

• Fold the band in half and place it on the floor, then stand on it with your feet hip-width apart.
• Keeping your back straight throughout, hinge forward from your hips and push your butt back, keeping a slight bend in your knees, and reach down to take hold of the ends of the band.
• Pull the band toward your hips, sending your elbows behind you, keeping your spine stable.
• Return your hands to the starting position with control.

2. Front raise

Sets: 1-3 Reps: 10-12

• Stand on one end of the band with your feet hip-width apart.
• Hold the other end of the band in both hands in front of your thighs with your palms facing you. Keep your elbows slightly bent and chest facing forward.
• Raise your arms in front of you to shoulder height.
• Lower with control.

3. Deadlift

Sets: 1-3 Reps: 10-12

• Place a high resistance band on the floor, then stand on it with your feet hip-width apart.
• Keeping your back straight throughout, hinge forward from your hips and push your butt back, keeping a slight bend in your knees, and reach down to take hold of the ends of the band.
• Keeping a slight bend in your knees, engage your core and shift your shoulder blades back and down your back.
• Keeping your back straight throughout, push the floor away and drive your hips forward to stand, working against the increased tension in the band.
• Reverse the movement back to the start with control.

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