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Home > Exercises


  1. Front Plank
  2. Superman
  3. Supine Bridge
  4. Stiff Leg Deadlift
  5. TVA

The exercises on Floota.com are all aimed at resolving some sort of musculoskeletal dysfunction in your body.  The key is to pick the right exercises for your problem.  Hopefully you’ve already visited some sort of healthcare professional who has told you what muscles you need to strengthen.  Armed with that knowledge, you can select exercises here to do at home to solve your problem.

For example, if you have lower back pain, your physical therapist may have told you to strengthen your gluteals and your spinal erectors.  You can find applicable exercises, like “supermans,” “birddogs,” and “supine bridges” here.

But here’s a little secret.  “Physical therapy” is not rocket science.  Having been to five of them over the past couple years, I realized this.  Most of them don’t even do any functional evaluations, they just look at the prescription from the doctor and then they teach you some exercises.  Guess what?  They teach the same damn exercises to everyone who comes in with problem X (a lower back problem, for example).

So even if you haven’t been to a doctor, you can fix dysfunction at home with stretching, strengthening, and self myofascial release.

Without further ado, here’s a list of muscles that are commonly weak in the modern deskjockey (i.e. you), who spends 16 hours a day sitting at a desk, car seat, couch:

Muscle Name Location Pain Caused
Triceps Arms Elbow
Gluteus Maximus Butt Back
Gluteas Medius Butt Knee
Vastus Medialis Legs Knee
Middle and Lower Trapezius Mid Back Shoulder
Obliques Trunk Back
Rectus Abdominis Trunk Back
Transverse Abdominis Trunk Back
Serratus Anterior Trunk Shoulder
Rhomboids Upper Back Back

Weakness in these muscles, coupled with tightness and strength in other muscles (namely, their corresponding antagonist muscles) can translate to chronic pain, limited range of motion (ROM), and poor posture.  Sadly, if you sit for sixteen hours a day, be it in a car seat driving, at desk using the computer, or on the couch watching TV, these weak muscles will always have a tendency to be weak.  Therefore, in order to have a normal, pain-free body, you’re probably going to have to do exercises regularly for the rest of your life.  Check out the exercises pages and get to work.

Last Updated: 6/9/2011
Originally Posted: 4/7/2008