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Deskbound (The Sitting Catastrophe (Positional problems (Deactivated…
Deskbound
The Sitting Catastrophe
Positional problems
Deactivated posterior chain
Compromised spinal musculature
The body
adapts
to these changes semi-permanently
Good and bad duty cycles
Shrimp Back
Crushed diaphragm
Rounded shoulders
Taking action against sitting
Move well
Move often
perform maintenance
Section 2 Natural Body Principles
The bracing sequence
Rotation force in the hips and shoulders
Glutes squeezed
Abdominals braced
Diaphragmatic breathing
Box breathing
Hand-on-stomach breathing
The braced neutral spine
Decreases injury
Enables stability while position switching
Increases ROM
Section 3 Moving Well
Squatting and Hinging
DO's
Sit back into hips and hamstrings
Drive knees out
Keep shins vertical
Set forward foot position
DON'TS
Collapse knees or arches
Overextend lumbar
buttwink excessively due to lack of bracing
One-Hundred Year Shoulders
PRINCIPLES
Rotate shoulders externally, palms up thumbs out
CARRYING
Sling bangs across body or hold by hand
DON'T carry bags on one shoulder or in elbow
PUSHING AND PULLING
Continue to externally rotation or break the bar
Whatever the movement, the hands should remain in a neutral position
SHOULDER FAULTS
Internal rotation, shoulders rolling forward
Walking
Don't heel strike
Section 4 The Dynamic Workstation
Major Positions for Shifting
Captain Morgan
Stable Standing
Upright lean
Desk Guidelines
Shift as often as possible
Alternate mvmt and mobility breaks ev 20-30m
Experiment with plenty of standing positions (in OneNote)
Section 4 The Dynamic Workstation