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Movement Tips for Desk Workers

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How your body works and why you need to move it. Presented at WordCamp Kent 2017.

Publicada em: Saúde e medicina
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Movement Tips for Desk Workers

  1. 1. MOVEMENT TIPS FOR DESK WORKERS JESSICA GARDNER WORDCAMP KENT 2017
  2. 2. Who I am and why I care about this Jessica Gardner @jessicacgardner Librarian Web Developer Yoga Instructor
  3. 3. So...is sitting really the new smoking? “The notion that standing in one place is the solution to sitting so much reminds me of the joke about all accidents happening 15 miles from your home…”I read that all accidents happen within 15 miles of one’s house, so I moved.” --Katy Bowman The stats I’m mentioning are from Emmanuel Stamatakis, Associate Professor, Physical Activity, Lifestyle, and Health Behaviours, University of Sydney and this article: http://theconversation.com/why-sitting-is-not-the-new-smoking-72568
  4. 4. What happens when we don’t move? ...our muscles adapt
  5. 5. Why I’m not talking about ergonomics
  6. 6. Muscles There are 640 to 850 muscles in the human body. Here are three of them.
  7. 7. The Pecs ✘shortened, tight ✘rounded upper back ✘forward head ✘tight pecs = weak upper back
  8. 8. The Psoas ✘shortened, tight ✘pulls hips forward ✘pulls lower back ✘swayback
  9. 9. The Diaphragm
  10. 10. The Neck
  11. 11. Text Neck
  12. 12. HOW THE BODY MOVES
  13. 13. MOVEMENT PHILOSOPHY
  14. 14. MINDFULNESS
  15. 15. LOVING-KINDNESS METTA
  16. 16. PRACTICE
  17. 17. Pomordoro (Tomato Timer)
  18. 18. THREE BASIC TIPS
  19. 19. 1. Get off your spine
  20. 20. How do we do that?
  21. 21. 2. Move your joints
  22. 22. How do we do that?
  23. 23. 3. Explore the planes
  24. 24. How do we do that?
  25. 25. How do we do that?
  26. 26. Constructive Rest - the Mother Pose
  27. 27. THE 2-MINUTE PROTOCOL
  28. 28. Become still and focused Put your feet on the floor Sit on your sitz bones Lengthen your spine Engage your abs Close your eyes or soften your gaze Breathe
  29. 29. Slowly, gently, roll some bones Roll your shoulders Arch and curve your spine Roll your head in half circles Rotate your wrists and ankles
  30. 30. Forward Fold Make space Fold at hips Reach spine forward Let head be heavy Breathe
  31. 31. Twist & Stretch Extend the spine, then turn to each side Reach arms up, extend one at a time Reach arms out to side, palms out Hold chair with arms and pull chest Cross ankle over opposite thigh
  32. 32. Pause
  33. 33. Questions?
  34. 34. A Few Resources https://www.mobilitywod.com/deskbound/ http://classicalstretch.com/ https://nutritiousmovement.com/ http://gokhalemethod.com/

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