Hacking your Meatware: Exercises at your desk
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This document provides exercises that can be done at a desk to counteract the negative effects of sitting. It lists injuries the author has experienced from lack of movement and improvements since incorporating exercises. Suggested exercises include a 6-breath sun salutation, using resistance bands, wall stretches, lunges, and using lacrosse balls. Links are also provided for further information on posture, stretches, exercise supplies, and YouTube demonstration videos.
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Hacking your Meatware: Exercises at your desk
- 1. Hacking your Meatware Exercises you can do at your desk Kurt Sussman @neophiliac kls@merlot.com
- 2. Failures and Successes Failures ● AC separation ● Stretched ligament ● Torn ligaments inside both shoulders ● Destroyed 1st metatarsal joint ● Countless broken toes ● RSI and 'laptop back' ● Weight: 190 in Feb 2009 Successes ● DL: 2x, Squat: 1.5x, Bench: 1x ● Weight: 175 ± 3 for over 2 years ● Cut my chiropractor visits from 2/month to 2/year ● I can still carry my daughter a full Portland block (she's almost 14) ● Born in 1961, and I'm still going
- 4. Balance Front to back Pectoral to deltoid and latissimus dorsi Hip flexor to gluteus maximus
- 5. Let's move 6-breath “sun salutation” Bands Wall stretches Lunges Lacrosse balls Creative use of stuff at hand
Notas do Editor
- Hip flexors - tight Glutes - soft Core - soft Low back – hurts Shoulders (pecs tight, traps/delts soft) Neck - tight Head – cantilevered, 10#/inch Upper back - hurts
- Touching the ground OK? Sun salutation Otherwise lunges, wall stretches, bands, etc. Chairs, walls, doorways, laptop bags, ??