Scared Sitless: Sitting Tracker Challenge & Why

September 19, 2015

Please DO NOT misunderstand. ANY position for extended periods of time turns into a bad position. Too much standing in one place, too much walking, too much squat holding - the goal of this is not to replace sitting with another stagnant position. It's to VARY your positions and add movement as much as possible so that your body stays awake, active, and functioning all day long for optimal gym performance and overall health. 

 

I believe we have all heard the trending statement: "Sitting is the new smoking."  Sitting is causing our posture to sink and our legs to stiffen, which creates a domino effect on the whole body. This is a very brief and basic look into what goes on in your lower body when you sit all day and what this does to your ability to squat - one of the most functional movements in life. The challenge point system is at the end of the blog.

Let's talk about what this means in the gym and then what it means in your daily life.

 

For this challenge, we will focus on the lower body. How about the tightness you feel in your lower back and hips when you try to reach the bottom of the squat, especially overhead squats? Take a look at the picture to the left. The legs and body are held at roughly a 100 - 110 degree angle. To reach a full, below parallel squat, you need hit an angle less than 90 degrees. By stiffly holding this half squat position for a full work day, plus commute time, you lengthen and tighten the muscles in the back and shorten and tighten the muscles in the front. Over time, this also alters how your body's muscles function. Certain muscles get "turned off" from lack of proper use, blood flow, and positioning. 

 

When we introduced the glute-ham raises a few weeks ago into a recent cycle, there were a few of you who didn't feel your hamstrings work. This sitting positioning is a huge factor in that. The back of your legs can't work properly, or sometimes at all, if your body is stuck in a tight, forward position. 

 

Every person I've ever coached has at some point performed a squat and every person has at some point let their heels come up, dropped their chest, and jutted their knees forward. The forward body crunched position we all sport while sitting directly translates to what I see when you squat.

 

Every overhead squat that you've ever had to drop - what direction did it go? Forward. Why? Because as you descend, you slowly fall into your desk sitting position. You've never had such great posture & overhead squat form that you've had to throw the bar forward to miss something that was too heavy to stand...the bar was alread on it's way in a forward rainbow free-fall. 

 Let's say you don't care about your squat. What's sitting doing to your overall health?

 

The picture below outlines some common damage you do to your body with prolonged sitting. The link below it leads to a brief post from Austin Sports Therapy.

 

 

http://austinsportstherapy.com/injury-prevention/sitting-is-the-new-smoking

 

Scared Sitless? Here are a few things you can do:

 

Modify how you sit and get up every half hour or so.

 

 Standing Desks

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Get Creative! 

 

 

 Our Sitting Challenge Points System

 

The goal is to either break even or come out positive by keeping track of how much you sit (negative points) and how much you move and stretch to combat the issues that come with prolonged sitting. Each day next week, you will get 2 scores on the whiteboard - 1 for the workout/lift & 1 for your sitting score. Come early or stay late if you need to get in some extra stretching to rack up points!

 

Please DO NOT misunderstand. ANY position for extended periods of time turns into a bad position. Too much standing in one place, too much walking, too much squat holding - the goal of this is not to replace sitting with another stagnant position. It's to VARY your positions and add movement as much as possible so that your body stays awake, active, and functioning all day long for optimal gym performance and overall health. 

 

 You get infinite points for doing what's in the picture below. You officially win at life.

 

 

Please reload

Featured Posts

Meal Nutrition Simplified - From Cart to Table

March 7, 2019

1/6
Please reload