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SIT UP STRAIGHT
Neither chairs, nor gel pads, nor wrist supports, nor rub
downs, crunches, hot wheat bags and electric shocks, nor
pills, nor crèmes, nor angels, nor principalities, nor
things present, nor things to come, nor powers, nor height,
nor depth, nor any other created thing, will save you from
musculo-skeletal dysfunction - unless you have a regular and
systematic strength and flexibility training program to keep
your body in alignment.
Sit up straight!
You have to because the ergonomists are yet to design a chair which
will stop you from slouching.
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The definition of slouching is tilting your
pelvis back; flattening your back (ie: taking the natural hollow out of
your lumbar spine) and rolling your shoulders forward - into the 'public
service' position! And of course,
once you slouch, you're setting yourself up for a crook back, stiff neck,
frozen shoulder and the dreaded ooze.
Try this simple exercise
to help you sit up straight:
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Sit up straight with your back off the
back of the chair, feet flat. |
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Tilt your pelvis forward so you accentuate
the hollow in your lumbar spine. |
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3. |
Lightly and slightly pinch your shoulder
blades together. |
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4. |
Let your stomach muscles hang loose. |
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Over the weeks and
months as you gradually gather the strength to keep your posture in this
position for more of the day you'll find your back, neck and shoulders
start to feel better. That's because they're gradually being returned
the position they were designed to be in.
On top of that you're going to have to for
some strength exercises. No chair yet devised will protect you from a
crook back if you're not strong enough to hold you body upright while
you work you'll slouch into the 'public service' position and end up
with oozing with pain.
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Sit ups |
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Press ups |
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Air bench |
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Superman |
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Build up slowly. You'll know you're in
good shape when you can do 40 pressups and 40 situps on the trot, stay in the air
bench position for 2 minutes and do a minute's worth of superman.
NOW
When you're sitting at your desk, make sure
your chair is in close with your abdomen pressing against the desk. You
might have to lower your desk so you can keep typing in comfort.
Make sure your thoracic spine is well
supported by the back of your chair.
Poke your bottom out so you get the hollow
in lumbar spine.
Relax your stomach muscles and slightly
pinch your shoulders together.
Now you're sitting up straight.
AND NOW FOR THE BIG ONE
If you could sit up straight with your
feet up on a stool the same height as your chair, your crook back and
sore shoulders should go away in a few months.
Why is this so? Because when you're
sitting down with your legs straight out, you gradually lengthen the
muscles that become shortened when your legs are bent.
Those tight muscles pull your pelvis back
- your shoulders and head go forward. Fix that and
you're cooking with gas.
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WALL SIT
Here's the classic exercise to do to gradually
loosen up your calf and hamstring muscles and get you sitting up
straighter. Once you've done that the pain in your lower back,
neck and shoulders should go away.
With legs straight, bring your toes back toward
your chest, tighten your thigh muscles. Sit up straight.
Then lean forward, with shoulders
and head back, aiming to
take your navel down towards your knees.
Do that 4 times. It'll take about
a minute.
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SIT UP STRAIGHT
Here's the exercise to loosen up your buttock
muscles. Do that and you'll start to sit up straighter. Your
back, neck and shoulders will feel better.
If your buttock muscles are rally
tight you'll fall over when you clasp your hands behind your
back.
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HIP CROSSSOVER
You've got to do hip crossover.
Build up to 5 minutes each side, over and over again for 40
minutes. Do it in front of TV or while reading a book. |
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Want to know more. Purchase a copy of
How to Fix Up a Crook Back.
ONE LAST TIP
Spend as much of your day as you can
standing up. Get a box to put your keyboard and mouse on, tilt the
monitor back a bit and you're in business.
No-one ever said you have to sit down all
day. In the history of the world this is a very recent phenomenon. It's
why 30 - 40 of people have crook backs. The muscles of the legs tighten,
tilt the pelvis back and you're shot.
THE CROOKBACK CLINIC
Pass this newsletter on to your OH&S
manager. I'm happy to come to your workplace and conduct a series of
Crookback Clinics. You can read more about the seminar by
clicking
here.
FINALLY
Don't ask what your chemist can do for you, ask what you can do for yourself.
John Miller
If you no longer wish to receive this
stuff, send me an email.
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