Michael Potuck
You may have heard that sitting too much can be bad for your health but
what's exactly behind that idea and how can we fix it? Let's look at how to
sit at your computer to avoid pain, tightness, and fatigue.
Sitting sounds like an innocent act but as Dr. Kelly Starrett explains,
there's a lot to it, and most people don't sit correctly which creates pain,
stiffness, and fatigue as muscles become shortened and weak over time.
" Sitting-like standing-is one of the most technically challenging things we
do. Yet most of us are clueless when it comes to sitting well".
Studies also show risk factors from being more sedentary include diabetes,
vascular issues, weight gain, depression, dementia, and even multiple
cancers.
Sitting is an inevitable part of modern life so let's dive into the
mechanics of how to sit correctly. We'll also look at how to use an exercise
ball as a valuable chair option, standing desks, and more.
From Dr. Starrett's book Becoming a Supple Leopard via:
www.bodybuilding.com
1. From standing, squeeze your butt as hard as you can
2. Pull your ribcage down to align it with your pelvis and get your belly
tight with at least 20% tension
3. Set your head in a neutral position and screw your shoulders into a
stable position
4. Keep that posture and sit down
. You're not limited to sitting perfectly upright: You can still lean
forward, or lean back while maintaining a braced-neutral spine.
How to sit properly throughout the day
Dr. Starrett highlights some really useful tips for staying in a neutral
supported position throughout the day at our computers and desks.
. Reset your sitting posture every 10-15 minutes with the steps above
. Change your position often: sitting to standing, kneeling, stretching,
going for a walk, etc.
. Build awareness if you tend to round your back or overextend your back
" The best way to avoid defaulting into a bad position is to stand up and
get reorganized every 10-15 minutes. It's almost impossible to remain in a
good position for anything longer than that. I know-this is a pain in the
ass and not always possible. But if you want to heal your body and reach
your performance goals, you have to do the work. You have to make
sacrifices. So pony up!"
I personally use a standing desk and alternate between sitting with a braced
neutral spine on an exercise ball and standing every 30 minutes.
An exercise ball is a great way to be more aware of and keep the correct
sitting posture as it prevents you from slouching into the back of a chair.
The ease of movement/motion being on a ball is also nice.
For more from Dr. Starrett on proper body mechanics, check out his book
Becoming a Supple Leopard and his website:
https://thereadystate.com/ ;<https://thereadystate.com/%60>
9to5Mac.
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