Sitting is the new smoking.
Did you just adjust your posture?
But, what is correct sitting posture in office space?
Beginning with the findings of Dr. Vladimir Janda, or the “Godfather of Physical Therapy, and later transpiring into more in depth research by his team and other medical practitioners, it is now a FACT that many bodily dysfunctions arise out of sitting for prolonged periods of time.
These dysfunctions include:
– Forward head posture
– Increase kyphosis (excessive rounding in the upper back)
– Increased lordosis (excessive arching of the low back)
– Chest breathing
– Internal rotation of the shoulders which could lead to rotator cuff strains and tears
– Weak glutes
– Increased protrusion of the ribcage (rib flare)
– Asymmetries in strength, flexibility, and stability
– Tight hip flexors and hip rotators
What is the main reason these dysfunctions develop?
Tissue creep. This is when your soft tissue (muscles, tendons, and ligaments) deforms due to long periods of loading, begins taking place in 40 minutes. This means that your quasi moto hunch back is getting worse by staying in the same posture for 40+ minutes.
The good news: there are small and easy changes you can establish in your routine that will delay the effects of these dysfunctions and in some cases reverse them altogether! Here are 8 tips for correct sitting posture in office.
Breathe from your diaphragm
Because the diaphragm attaches to the core musculature, you can use your belly breathing to stabilize your low back.
Cross your legs
When you cross your legs, the ankle should be on top of the knee, typically seen in men. This will keep your hip external rotators open, which typically get tight and weak from a bad low back and/or prolonged sitting.
Check your computer monitor height
If your monitor isn’t at eye level, buy a screen riser or add some books underneath until it is. If you work from a laptop, invest in an external keyboard and mouse to raise the screen without having to type with your shoulders in your ears.
Get up every 30 minutes
Tissue creep sets in about 40 minutes and adds more deformation as more time passes. Getting up will ensure your tissues do not set in poor postures.
Find an ergonomic chair
THIS (http://www.amazon.com/Flash-Furniture-Leather-Chair-Black/dp/B008OTSHSQ/ref=sr_1_4?ie=UTF8&qid=1423595442&sr=8-4&keywords=ergonomic+chair) is the chair I have. It has 4 adjustable pulleys for arm level, back angle, lumbar support, and chair height.
Stand up and work!
Standing desks are a great alternative for those who have especially tight hip flexors and weak glutes from sitting. I’ve heard a few companies buying these for their employees, but it’s still a great alternative for a home office.
Establish whether you are flexion intolerant or extension tolerant
If your back feels tight and/or hurts when you stand up, you are extension intolerant. If your back feels tight and/or hurts when you sit, you are flexion intolerant. Establishing this will give you a good idea of which core exercises you should use and which you should stay away from.
“Pack” your shoulders
If you’re like me and find your shoulders in your ears by the 5th hour your sitting and working, taking your shoulders down and back will reverse this poor posture. This topic is covered thoroughly in this weeks exercise of the week HERE (insert link)
I believe it is everyone’s human right to live and perform at their highest level possible. Many of my clients and people I come in contact with have long term injuries from chronic sitting because they didn’t know what is correct sitting posture in office. At Dylan Conrad Fitness, we reverse posture all of our clients, but it’s not enough to combat the effects from prolonged sitting (especially if the client is sitting with horrible posture). Lifestyle change is not only necessary, but imperative. I hope that you take this article to heart and make the small changes so you can perform at the highest level possible. If you have any further questions regarding how to implement these changes or more tips on “reverse posturing,” I insist you email me directly at Dylan@dylanconradfitness.com