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The "butt wink" is a term that has puzzled personal trainers and other movement practitioners. Some people attribute it to tight hamstrings, others have mentioned ankle mobility, some say it's hip flexor strength, or even hip/femur anatomy. My two cents? Motor control. Everyone I've met who had a "butt...
Check yourself: as you read this, are you taking deep, full breaths, or is your breath shallow and inconsistent?I've found that my clients have the tendency to forget to breathe as the they lift. They're getting ready for a max back squat and they step under the bar with a completely unstable abdomen.You...
We'd all like to move our hips like Shakira (or maybe that's just me). One thing I've noticed, though, in many of my clients, is that the cue "hinge at the hips" usually raises confusion. The fact is that many people I've met do not know the difference between bending at the hips and bending at the...
It's relatively common knowledge that during the big lifts, you should keep your back flat--some refer to this as a "neutral spine." Despite this, many people forget about the cervical part of the spine, or the neck.Ideally, on a clean, snatch, deadlift or squat, the neck should stay in line with the...
Having a big butt is certainly preferable for models twerking in rap videos, but it's also extremely important in athletic performance. Weather you're a soccer player, a running back or just simply working out to maintain a healthy lifestyle, you need to make sure you're giving your butt the attention...
Chances are you're sitting at your desk as you read this. We sit on the couch to watch TV, get up to sit in our cars, sit at our desks at work and then repeat this vicious cycle the next day. Nearly all of us are guilty of spending too much time on our bums.
Unless you're one of the lucky few (like me) who work on her feet, you're probably sitting down for at least 8 hours a day. The unfortunate truth is that, even if you workout semi-regularly, when we sit, we are wreaking havoc on our bodies. Low back pain? Tight hips? These things are likely the result of you being seated for extended periods of time.
Human beings are not meant to be sedentary animals. We evolved as hunter-gatherers, and at that time, we were probably not sitting for any length of time; we were out on our feet for hours on end trying to find food to feed our families. Even when we were sitting, we weren't sitting in a "chair" as we know it today--we were probably sitting on the ground or a stone/stump/something of the like. We are meant to be active, and our bodies were made to move.
Image courtesy of www.drfox.co.uk
So why is sitting so dangerous? For one, when we sit, our hamstrings are shortened, and our glute activation turns off. Further, our hips are closed for extended periods of time. Our bodies adapt to what we do often, and if sitting is what we are most frequently doing, it will adapt to sitting! If our hips and hamstrings are shortened for extended periods of time, our muscles and connective tissues become adaptively short to accommodate this position. It is no wonder why our society is so inflexible!
Here are some other scary truths about sitting:
Energy expenditure drops to 1 calorie per minute
Fat burning enzymes decrease their rate by 90%
After two hours of sitting, your HDL cholesterol drops by 20%
People with sitting jobs are 2 times more likely to get some form of cardiovascular disease
Sitting time has increased by over 8% since 1980
So what are your options? The standing workstation has gained a lot of popularity within the past year or two. If this is not feasible for you, your best bet is getting up every 30-45 minutes and stretching, maybe taking a lap or two around the office.
Sources:
Starrett, Kelly, and Glen Cordoza. Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. Las Vegas: Victory Belt Pub., 2013. Print.
Waxman, M., and A. Stunkard. "Caloric Intake and Expenditure of Obese Boys." The Journal of Pediatrics 96.2 (1980): 187-93. Print.
Beach, Tyson A.C., Robert J. Parkinson, J. Peter Stothart, and Jack P. Callaghan. "Effects of Prolonged Sitting on the Passive Flexion Stiffness of the in Vivo Lumbar Spine." The Spine Journal 5.2 (2005): 145-54. Print.
Our posture is the foundation of every movement we make. Whether we're sitting, going for a jog, or doing a deadlift, proper spinal positioning is crucial to both preventing injury and the efficiency of your movement. The fact of the matter is that the movements you're resorting to at your computer desk are going to translate to your movements in the gym.
So what is considered "good posture?" Dr. Kelly Starrett, author of Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance breaks it down into three easy steps:
Squeeze your butt
Align your ribcage with your pelvis
Tighten your core (about 20% tension for low-impact activities like sitting, 100% for a max deadlift)
Neutralize your head position and roll your shoulders back into a good position
Ideally, these 4 cues will lead you to a safe position regardless of the task. As I mentioned a few weeks ago in my post about core strength, a nice, strong core is essential to proper posture. Our core prevents our lower backs from arching and stabilizes our hips and shoulders. In these images, Dr. Starrett illustrates these concepts. As a point of reference, he places one hand under his breastbone (sternum) and another hand on his pubic bone. If your posture is aligned properly, your hands will be parallel to one another.
Image A illustrates a properly braced spine. In Image B, Starrett rounds his shoulders, and in Image C, his lower back is excessively arched.
Here, Kelly demonstrates all of the positions you can sit in comfortably with a braced spine.
So next time you're sitting at your desk at work, take a moment to focus on your posture. Are your shoulders rounding forward? Are you arching your lower back too much? If you are, simply stand up, follow the bracing sequence, and sit back down.
Sources:
Starrett, Kelly, and Glen Cordoza. Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. Las Vegas: Victory Belt Pub., 2013. Print.
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