WORK FOR IT Vince Choo of KDT Academy (www.kdta.com) shows you the ropes.
STRENGHTEN YOUR ROTATOR CUFF - Hit the weak spots of your body with this functional exercise.
ITEMS NEEDED: Foam roll (or bench) and light weights (dumbbells)
BUILD STRONGER SHOULDERS - Called 'emptying the can', this exercise works the small supporting muscles around the rotator cuff, building strength and flexibility.
ITEM NEEDED: Light weights (dumbbells)
ENHANCE YOUR UPPER BACK - For better posture and firmer shoulders, grab a pair of bands and use a window frame for this hassle-free workout.
ITEM NEEDED: Exercise bands
BUILDING A STRONGER CORE - With the bands and the same window frame, work your arms, abs and core in one exercise.
ITEM NEEDED: Exercise bands
WORKING YOUR LUMBAR - Known simply as 'The Scorpion' this equipment-free workout is great for hitting your lower back which is worn out from a day's of sitting at the office chair. A quick workout to iron out the knots.
ITEM NEEDED: None
HELP YOUR LOWER BACK - With the 'Flutter Kick', you'll be working your glutes and lower back simultaneously, giving those muscles a workout and releasing the tension from lumbar.
GET AN EVEN STONGER CORE - The 'Horizontal March' helps you stabilize your core. Make sure you keep your form as your legs do the marching. Try the variation also for a different and equally effective workout.
DE-STRESS YOUR ENTIRE BACK - From the base of your skull to your tailbone, this exercise ensures your back gets some workout time after a day of slouching at the desk.
