Standing up to A Sitting WorldBook - 2016
As recent studies show that too much sitting can wreak havoc on your health, a physical therapist and best-selling author provide creative solutions for reducing the amount of time sitting and strategies for the workplace and school that will improve productivity and overall health. By the New York Times best-selling author Becoming a Supple Leopard.
Simon and Schuster
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.
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Consider these statistics: From 1980 to 2016 the number of televisions in US homes tripled from 81 million to 243 million – in that same period of time, childhood obesity in adolescents also tripled. A study by the Kaiser Family Foundation showed that kids spend an average of 10-14 hours a day – 85 percent of their day – sitting down. Most adults can claim no less, between driving, eating, relaxing and office-work, and unfortunately, there is no way a mere 60 minutes of moderate to heavy activity per day can combat all that sitting.
There is no stronger proponent of the anti-sitting movement than Dr. Kelly Starrett, physiotherapist, CrossFit trainer and mobility guru. Founder of MobilityWOD (Workout of the Day), Dr. Starrett’s mission is to get people to move the way humans were designed to move – that is, fluidly and without pain.
With his first book, Becoming a Supple Leopard, Starrett helped thousands of athletes regain mobility from injuries that plagued them long after the workouts and physiotherapy ended. In Deskbound, Starrett turns to the masses who are sedentary for most of our waking lives - including those who spend an hour or more a day working out. Realizing that the human body will adapt to the position it assumes for most of the day, Starrett developed a system to ‘prioritize mechanics’ and increase movement and activity by moving more, moving well and doing basic checkups on our own mechanics. Basically, it means he teaches people how to properly stand, walk, and do everyday activities like carrying a child.
There are four guidelines of Deskbound: 1. reduce optional sitting; 2. for every 30 minutes you are deskbound, move for at least 2; prioritize mechanics whenever possible; 4. Perform 10-15 minutes of ‘checking in’ per day. Sounds simple, right? It is number 3 and 4 that are more nuanced than they seem, and it is these mechanics which take up the major portion of the 366-page book (thankfully with extensive illustrations and photographs, not to mention Starrett’s videos on Youtube). However, following principles like ‘spinal integrity’ and ‘belly-based breathing’ will indeed have the desired effect of less joint-pain and more mobility; and if you can’t Macgyver yourself a standing desk at work, don’t fret - there is an entire section on optimal sitting mechanics for those who continue to be at least chair-bound, if not deskbound.
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