Deskbound: Standing Up to a Sitting World
Kelly Starrett, Juliet Starrett, Glen Cordoza
Language: English
Pages: 368
ISBN: 1628600586
Format: PDF / Kindle (mobi) / ePub
You'd better stand up for this bit of news.
Sitting can wreak havoc on your health, and not just in the form of minor aches and pains. Recent studies show that too much sitting contributes to a host of diseases—from obesity and diabetes to cancer and depression. The typical seated office worker suffers from more musculoskeletal injuries than those workers who do daily manual labor. It turns out that sitting is as much an occupational risk as is lifting heavy weights on the job. The facts are in: sitting literally shortens your life. Your chair is your enemy, and it is murdering your body.
In this groundbreaking new book, Dr. Kelly Starrett—renowned physical therapist and author of the New York Times and Wall Street Journal bestseller Becoming a Supple Leopard—unveils a detailed battle plan for surviving our chair-centric society. Deskbound provides creative solutions for reducing the amount of time you spend perched on your backside, as well as strategies for transforming your desk into a dynamic, active workstation that can improve your life.
You will learn how to:
Easily identify and fix toxic body positions
Eradicate back, neck, and shoulder pain
Mitigate carpel tunnel syndrome forever
Organize and stabilize your spine and trunk
Walk, hinge, squat, and carry with peak skill
Perform daily body maintenance work using 14 mobility templates for resolving pain and increasing range of motion
Whether your goal is to maximize your performance in or out of the workplace, lose weight, or simply live pain-free, Deskbound will work for you. It is a revolutionary cure for death-by-desk.
Bodyweight Strength Training Anatomy
Healthy Magazine [UK] (May 2016)
The Complete Idiot's Guide to Jogging and Running
performing some heavy strongman yoke walks, which involve carrying many hundreds of pounds on the shoulders using a contraption that looks like an upside-down letter U. John is a monster, and one of the best athletes we’ve ever met, but with a load of only about 600 pounds, Kelly was able to out-walk him for distance every time. Why? John was overextended, and his less stacked and organized lumbar-pelvis relationship caused him to lose force before Kelly did. Don’t get us wrong: John is much
backside is a proven technique to ensure a stable and well-organized spine. Gymnastics coaches have been yelling, “Squeeze your butt!” to their athletes for as long as gymnastics has been around. Two more thoughts: If you didn’t feel your pelvis change positions when you engaged your glutes, don’t worry; your pelvis was likely already in a good relationship with your lumbar spine.No, you won’t have to walk around all day squeezing your glutes like a maniac. The glute squeeze simply resets your
the ways in which your body interprets stressors. In short, poor spinal mechanics changes the way you breathe (see “Diaphragm Dysfunction,” beginning on here). Your body interprets shallow neck breathing—which is what we observe in typical sitting populations as well as those who are exercising and out of breath—as a cue to fire up your fight-or-flight chemistry. That ability to recognize stress breathing and react with the appropriate stress hormones is a useful adaptation when you’re chasing
inclined to tell us to sprint into oncoming traffic. But before you get too hasty, let us describe a little something that we like to call “duty cycles.” Every part of your body is primed for a certain number of uses, or duty cycles. When you move well, you burn through only one duty cycle with each movement or sustained position. When you move poorly, you burn through many duty cycles. Put another way, moving poorly is like overspending from your body’s bank account. You have plenty in the bank
your fingers under your collarbone. You should feel the muscles inserting into that region. This is where you want to nestle the ball. 2) Place the ball underneath your clavicle, overlap your hands, and then press the ball into your chest. 3) Maintaining pressure, bind up the tissue by twisting the ball in place. 4) Tilt your head away from the ball, pull your shoulders back, and move your head in different directions. Blue Angel 2 minutes on each side When it comes to restoring suppleness