Guest post: A good posture at MiddleMe

Guest post: "A good posture" at MiddleMe

Good morning, dears :)

It´s finally here! A good posture at MiddleMe!!!

This time, we´ll focus on the muscles that help us to keep a good posture while typing, or more generally sitting behind a desk. I think any blogger need these exercises every now and then. Take a look at the guest post, and also, take the opportunity to meet Kally and discover her amazing blog. There you´ll find solutions for any problem at your workplace: relationships (bosses, co-workers, clients), how to manage your time… all you need to improve your professional life is one click away, follow her!

20 thoughts on “Guest post: A good posture at MiddleMe”

  1. Well I would have commented this the same day you published it Chape, but my mobile phone was being a doofus and not able to log into my account, so I had to wait to get home and log into my laptop to do this. Long story short, a recap of what I was going to post:

    Chape you always beat me to the good topics, lol. You must read minds because this was on topic I was interested in talking about and I am happy you decided to beat me to it because you did a better job then what I could provide readers. I am one of those people that have bad posture when I am typing on the laptop but when I eat at a restaurant or walk, my posture is fine. I am not sure this makes sense but it is almost like because it became so comfortable I find myself bent over the laptop typing most of the time. Whenever I find myself using bad posture I try to correct myself but sometimes say “screw it” and move on. lol. I realize this bad posture while typing causes tears in my body and I don’t want this; especially since I workout often. I will definitely take what you published to heart and work on this more. Thank you for the advice Chape.

    Shay-lon xoxo

    1. Hi, Shay-lon! You and your comments are always welcome :) I use to say my phone hates me, so also, welcome to the club :D
      You´ve just written an excellent collection about diets, I had to step up lol
      I´m happy you liked it, but I´m sure you can provide a good insight too!
      About the posture typing… it´s not you, it´s the laptop :D Seriously, it´s the laptop. Our keyboards (specially laptops) are in front of us, and we need to bring our hands together in front of us to type, rounding our shoulders. You feel comfortable because it´s a natural movement, like huging, but too much of something… you know ;)
      Read you soon, dear!
      Chape :)

      1. Haha. I was hoping I could avoid this club but since I got a warm welcome with a devilish grin… I suppose I will stay, it is only right. LOL.
        My collection, I like that; it kinda sounds like a published book.. hmm.. I will agree that those diets did take me day and night to publish and helped people; but if I had known you would come out of nowhere offering this great piece of information.. I would have held back such a collection ;)
        I never gave this any thought, do you think that a laptop keyboard could be better designed to help our posture? Chape, next thing you know.. you will have invented a better laptop keyboard (all I ask is I get 20 percent of the earnings) lol. When and if you do this, I will need to do DOUBLE AND TRIPLE shifts to keep up with you.
        You must have read my comment on calling you chape sounds cool to me, but no worries I like your name too (David) but after getting used to seeing your username I have taken to the name Chape and I know no Chapes so this makes you special :)

        Shay-lon xoxo

      2. Sorry, dear. This phone club is like the fight club, there is no way out. Your next phone will be more expensive and worst, of course! Lol
        In my opinion, nobody shouldn´t hold back anything. If you haven´t published them I would never come out of nowhere. Now, you have good content and a collection of articles for a future book, pdf or whatever :)
        A better keyboard? Easy :D The keyboard should be divided, like a two blade door. Open it: Right keyboard to the right of the screen, left keyboard to the left… … … are we billionaires? I don´t feel different :D
        P.S. Indeed, I did :) Chape is cool!!!

      3. Of course, the next new phone I purchase will probably be able to walk on two feet and serve me dinner (that is how long I will have to wait to have a new phone) & by then technology will be very advanced to the point that I may be more concerned with electronics taking over the world versus Zombies.
        We might be “silent” billionaires, where we don’t know that we are, but the universe does:P for some reason that made sense to me.

      4. Hahahaha, you don´t need a new phone, you need a Terminator, lol. If the universe knows how cool we are, Arnold will be pleased to serve you dinner :D

  2. Acabo de leer esto en MiddleMe. ¡Buenísimos consejos!

    I used to have a resistance band that I used all the time, but then I broke it. If I ever end up working in an office again (please God no) I might buy another one to keep with me. I have no idea how to say any of that in Spanish…

    1. Muchísimas gracias!
      A resistance band is a good tool in a lot of situations to keep us fit :)
      Ok, you don´t work in an office, but when you finish a post, you know what to do ;)

  3. It is super having you over at MiddleMe!! I have friends calling me up and saying those exercises you taught works! It just take a lot of persistence to continue daily. We love you over at MiddleMe and looking forward in more great new posts from you!

    A big Hug and a Huge Thanks!

    1. Thank you so much for inviting me! I had a great time at Middleme, you are wonderful :-)
      Haha, I’m glad you have brave friends! I know what they mean, but if they noticed a difference, it’s a good reason to keep going a few more days :-D
      I’m looking forward to visiting you again and meeting your lovely followers!!
      Big hug, and Huge Thanks back :-)

  4. Pingback: Using good posture « Staying healthy isnt a crime-Fitness is a lifestyle choice

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Rest 30 seconds


Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.


The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.


The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.


The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.


The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.


The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 


The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.


The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 


The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Rest 40 seconds



The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.


A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Rest 120 seconds


Rest 90 seconds


Rest 60 seconds



The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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