The average U.S. adult sits 9-10 hours per day
To put it in perspective, that’s the same as taking a flight from New Jersey to Rio de Janiero every single day. I don’t know about you, but I would be pretty pissed off and tired of being on a trip like that 7 times a week. But we find ourselves sitting to drive to work, sitting at a desk for hours each day, sitting on the drive home, then slouch into the couch for hours because of the mental drain of *insert excuse here*. What the hell are You doing!? I’m sure you’ve heard the “Sitting is the New Smoking” campaign, and for good reason! Many of our daily activities are beginning to involve movement less and less, and the result can be catastrophic to our bodies. The reason you may feel ‘so tired’ from sometimes doing nothing is due to our bodies de-conditioning from not being used.
Before going on, I wanted to let you know this is an excerpt from my book, The Compact Fulfillment Guide (quite compact, I shall say). If you like what you saw, click the link to leave a positive review! Plus, it makes a perfect gift to maintain Healthy Baits all year long… for yourself or for a loved one.
You are the owner of a race horse, but over time you allowed it less and less time to roam and run free as weeks passed. Not before too long, they will become weak, lose energy, and in the instance, you need them to perform, you’d have a better chance outrunning them yourself! It could be as simply termed as a “Use it or Lose it” principle, and although so simple, it can have a profound effect on quality of life.
Within just 90 seconds of beginning to stand, there is activation of the muscular and cellular systems responsible for processing cholesterol, blood sugars, and restorative energy flow to our tissues. These are some basic functions activated by simply managing our own bodyweight, and are responsible for fueling our cells. Dating back thousands of years, we could declare that our bodies were built for movement. Our structural design is to engage in an activity for long periods of time and we all hold the capacity to do so; it’s a matter of if we can harness our true ability. When we stop moving for an extended period of time, we subconsciously tell our bodies to turn off and do ‘nothing’, similar to putting a computer in sleep mode. I won’t dive into the specifics, but the effects can lead to degeneration of our heart, pancreas, colon, brain, muscular systems, and postural misalignments.
I get it, in reality, it is truly unavoidable to sit all of the time. I mean honestly, I had to sit on my commute to work, for our meals, classes, entertainment, and many other activities. Allowing your body to rest from movement is important, please don’t think that’s my point here. But what I am saying is that our bodies are like an adaptive sponge; they will become conditionally acclimated to whatever we let them soak up. If we fuel it with sedentary behaviors, then we will adapt and condition to doing nothing. Sitting is not the danger, but the dosage of it is!!
ACTIVELY SEDENTARY IS THE NEW CATEGORY OF PEOPLE WHO ARE FIT FOR ONE HOUR FIT SITTING AROUND THE REST OF THE DAY… YOU CAN’T OFFSET 10 HOURS OF STILLNESS WITH ONE HOUR OF EXERCISE.” -KATY BOWMAN
At Orca Empire, we bring all of our members into our Strong Start program. We get to take extra care and time to get to know you, optimize some habits to hit the ground running and set you up for success in and out of the gym right from the start.
One of my initial daily questions for my students is “How much did you move today?” This is important to get the training session started the correct way. Once they begin to integrate movement bites into their ay, their weight management, vitality, fitness goals, and ‘feel-good’ all get better too! Another way to phrase that question is, question, “What do you do when you are not training?” Just like you can’t out-work a poor diet, you cannot expect your aches, pains, and fitness levels to soar with such a small fraction dedicated from your lifestyle.
BE CONSCIOUS OF YOUR BE-ING
Not everyone has the ability to train for hours a day at their leisure, so the name o the game is efficiency. If you’ve never practiced it before, You wouldn’t want to walk into the gym and, without any instruction, load up a barbell to go back squat or deadlift like the rest of the crowd…I hope (please don’t prove me wrong!) So why not learn how to efficiently SIT to reduce the dangers associated with this potentially dangerous behavior?
LET’S BEGIN WITH THE BIG IDEA OF THIS BLOG; HOW TO SIT
Sounds so simple, right? Sitting and standing are more technically demanding on your Muscles and Joints than you may think, but we often do them without a single care in the world. They require ‘top to bottom’ synchronization of our structure to be in proper alignment. In order to get into this alignment, you need to get organized with a bracing sequence. Below I’ll list each step individually, but should be practiced to a point where they can all be performed in a few seconds…
The bracing sequence I use and found best to use and communicate to students is from ‘Becoming a Supple Leopard’ from Dr. Kelly Starrett. Each step will be added to the previous so it will be like building a pyramid; one step builds upon the next, and the next:
Start: In order to fully understand the changes necessary to go from ‘poor’ to ‘proper’, let’s start in an ugly position; hyperextension in our lumbar spine, anteriorly tilted pelvis (belly button down), medial arches of the feet collapsed, and forward rounded shoulders, typical faults we usually have.
Step 1: Place your feet directly under your hips, toes forward and hips parallel. Externally rotate your hips by “screwing your feet into the ground” toward the outer border of your pinky toes. You aren’t re-positioning your feet at all, but rather applying torque properly through your feet which will align your hips to create a rock-solid structure. **side note: This is one of my favorite cues to get people externally rotating their hips in a squat.** Not only does it lead to a greater chance of force development, but will also aid in preventing valgus collapse (when the knees collapse toward each other, especially on the upward movement).
Step 2: Imagine your pelvis was a bowl full of water. You don’t want to dump it out over your toes, because that makes a wet, sloppy mess. Instead, we want to posteriorly tilt our pelvis back to neutral. This will be initiated by engaging our glutes to support the pelvis and trunk. You don’t need 100% tension as if you’ve been holding back a fart in church, but they shouldn’t be totally relaxed either; just enough to keep your bowl of water level.
Step 3: Take a belly breath and expand your rib cage. Too often, we take shallow breaths, expanding our chest and underutilize our lung capacity/ability. Imagine your lungs as a balloon, we want to fill them entirely to obtain maximal benefits. Take a big breath to expand your diaphragm. To reinforce this, practice by lying on your back, placing one hand on your chest and one on your belly button, taking long breaths in and out. If done correctly, your bottom hand should be the only one to move.
Step 4: Here is where we focus on ‘locking our ribcage down’. This occurs when we exhale and feel your trunk tighten up and engage. This isn’t sucking in our stomach, rather compressing our abdomen toward our midline, developing intra-abdominal pressure to support our spine, thus becoming more rigid and resilient. Instantly you should notice not just your superficial abs engaged, but 360 degrees of trunk tension. Your lower back, obliques, anterior core, and the deep muscles holding your structure all supported and ready for action.
Step 5: Tuck your chin back in space, almost to give yourself a slight double-chin, this will stack our cervical spine safely. As you do so, externally rotate your shoulders (cue = separate your clavicles, draw scapulas back and down into your rear pockets) without compromising with your head and neck. This will bring you into optimal positioning.
Step 6: Tada! You have just become a more bulletproof human! Through all of these steps, we have stacked and braced ourselves into an ideal support structure for 1) Enhanced Performance, 2) Injury Prevention & 3) Efficiency. By adjusting the ears over your shoulders, ribcage locked down, hips over our ankles, and properly torqued, the body is in ideal alignment!
The biggest fault many of us succumb to is a loss of the abdominal tension created after a few minutes of sitting. It is not a test of muscular strength, rather muscular endurance that dictates our spinal positioning. It is much easier, comfortable, and requires no effort to melt into our chair or lean over like Quasimodo from the Hunchback of Notre Dame. The best way to combat this positioning is to re-organize yourself every 15-20 minutes. The sooner the better, but sometimes it is unrealistic to ask demanding upon your profession.
Most of us can not stay aligned for more than 20 minutes because we are already focusing on 101 other things a second; this is a friendly reminder and motivation to Be aware of your Being more oten! Every time you stand up to do so, it’s a perfect opportunity to perform some mobility and joint care, no matter how brief it may be, it is always a positive! Some Controlled Articular Rotations, breathing re-focus, and bodyweight movement make your body very happy, and after its regular addition into your routine, I guarantee you will notice a difference in your quality of life and physical movement.
Wishing you Great Health and Strength,
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