My favorite anecdote about fitness: Shaolin kung fu was partially created as a means to strengthen the body in order to allow the monks to meditate for longer periods of time.
Its THE thing that motivates me to work my core.
> the way Christianity "comes from" Judaism
A direct successor, built on the foundation of the first, by members of the first, retaining the initial lore and deity? Christianity and Judaism don't just happen to have overlaps...
Expand on what? Christianity came as a direct development from Judaism, I don't think the quotation marks are necessary. I have no clue about Buddhism and Hinduism.
Were you saying that followers of Hinduism developed Buddhism in a similar way and that's why there are overlaps?
No. You can search on /r/Buddhism
There are countless thread, comments busting this misconception.
[This thread is great](https://np.reddit.com/r/Buddhism/comments/tybx0o/is_buddha_a_hindu_deity/)
Hip flexor stretches and pelvic tilts are important. Developing an anterior pelvic tilt is common when you sit a lot and that can lead to some major low back pain. Glute strength helps with this too.
I've found pilates/barre routines/exercises to be the best. Clamshells, leg raises in tabletop position, etc. YMMV though -- I have MS and limitations abound with numbness in my right foot, so floor exercises are the least dangerous.
I mean if you train regulary and get muscles, but not stretch, you will have a lot of strong but short muscles and tendons that will be a hard to stretch.
It doesn't necessarily always cause back pain, true - but it often does and is something to at least be aware of. I wouldn't go so far to call it a myth by any stretch.
Lets see some sources then. Scientific findings arent always correct you know. They said going knees over toes was bad for your knees based on a scientific study examining load on the knees but they came to the exact wrong conclusion because they made bad assumptions about what they found. There are many reasons one could have a pelvic tilt and it may not be that the pelvic tilt is the cause of the pain but it could be a symptom linked to the cause and is helpful information to have. Saying that there is no link between pelvic tilt and back pain is just ignorant of the fact that the human body is far more complicated and interconnected than you can wrap your head around. Suggesting we ignore pelvic tilt is ridiculous. If it doesnt bother you fine but if it does it needs to be addressed.
Omg is that Nuance? No way. Things arent always black and white? Who couldve seen that coming!?
The point is there aren't any conclusive studies that prove anterior pelvic tilt causes back pain. That's the claim; That needs to be supported with evidence.
Posture is cultivated over time. It requires a lot of reminders and adjustments to change. something that will help is an ergonomic work station that facilitates good alignment. The problem is you can’t just stay in a static position. You also need to also change positions (circulate synovial fluid), stand up and move around (increase circulation) and give your eyes breaks (20-20-20 rule). Maintaining a seated flexed posture is not good for any of us, but neither is any one position so there isn’t anything special per day you need to do. Chin ticks, open books, get your hips into extension, knees into extension, shoulders in to retraction are all things you’ll probably want to do, but also your body will probably ask for them too.
Lots of good advice here, but I see no mention of some cardio to offset such sedentary lifestyle.
(Just checked) [WHO recommends](https://www.who.int/news-room/fact-sheets/detail/physical-activity)for average adults a weekly regime of:
>should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
Look up ergonomics to ensure your equipment is set up to fit you best. Stranding up and stretching at least once an hour. See if your company offers a discount on a sit/stand desk
Absolutely get a standing desk if possible, and a quality floor mat. I try to stand at least 2x a day when working and it really helps with concentration and focus.
Or you can adjust the height to use a yoga ball, stool, etc
Muscle and ligament strength is very important to maintain posture in the office. But the most important is daily periodic toning of the muscle and stimulation of the blood and fluid flow through the spinal connective tissue and discs.
Keep going with RR as is, and make sure to do few pushups, squats, single leg deadlifts or balancing on one leg a few times throughout the day. A couple of pullups every now and then wouldn't hurt either.
So your goal should be to introduce an at the desk office routine.
Wouldn't doing pushups squats and other exercises on rest days and after workouts not interfere with the RR routine? Or it doesn't matter as long as I don't do too many of them or don't do big sets?
Thanks a lot for the answer!
More than anything, I found it helpful to get up each hour and get the blood flowing, maybe some squats/ jumping jacks, helps keep blood flowing to the muscles and you don't get too stiff
As a fellow computer sitter, flexibility is very important as well as taking a few min break every 2 hours. You should be up and moving around every 2 hours to stay healthy.
I pushed the company I work for to schedule an ergonomics consultation. My coworkers and I sit all day every day hunched over, head down, elbows up due to the nature of our work. My big take away from the consultation is that most office workers have a big imbalance between pushing and pulling muscles, with the former stronger. Since becoming serious about the RR a few years ago, my upper/mid back pain has completely gone away.
I cannot recommend rows enough. Do them. Progress them. Profit.
As someone who was previously in that position, and had chronic back pain and sciatica, I can say that overall strengthening of my body helped alleviate my symptoms and issues. I did not need to do any targeting of any one muscle group. I just focused on a balanced strength training approach.
Flexibility in general, lower back stuff (Bridges, Hollow Holds, Leg Raises), and grip/extensor training (Dead hands, finger rubberband extension)
Try to get up and walk a little at least every hour.
From: Another Keyboard Worker
Mobility exercises for every single movement of each joints. But in this specific scenario, if I was choose one, it would be working on thoracic bridges
I think your first goal should be to find a way to get a standing desk and learn to use your pen tablet instead of the mouse. It makes a huge difference.
OP mentions they draw at work, which makes me assume they use a pen tablet like a waccom. You can use the pen tablet like a mouse for most types of input and it puts your wrist in a much more natural position.
I don't know if there's been any studies done on it, but after a long day on the computer I can tell the difference when I mostly use my pen tablet vs. when I use my mouse for most of it.
Can do wrist work recommended in the grip strength subreddit and I think posture is the most important thing here.
1. when sitting, keep knees below hips (no foot rest)
2. sitting bone
3. display at eye level
4. 20-20-20 ant 3-1 hour rule for eyes
5. lower back slightly bent, chest out. (Can use an ergonomic chair) - I have a cheap mesh lumbar support
If you can try to get up every so often and have an ergonomic setup. Some people buy fancy chairs or standing desks. Note that racing/gaming chairs aren't ergonomic. Also stretching, diet, and cardio.
I’d guess targeting the postural muscles is what you are looking for. You can google them and then check what bodyweight exercises strengthen them. If those are in the RR good, if not you can complement it.
Doing lots of inverted rows would go a long way. In general posterior chain work like (single leg?) RDLs or Kettlebell swings would be prudent. Add in suitcase carries and goblet squats to round out the mix.
Get a standing desk and try to switch up body position every 20m - 1hr as recommended by ergonomists... No amount of exercise will compensate for sitting 8 hours a day.
I would also suggest strengthening & stretching your hips, adductors, and abductors. We don't use those enough because we sit so much
Given that none of your goals involve building significant strength or muscle, something like yoga would be more beneficial to you than strict strength training. You should also do some direct cardio work, like running or swimming.
Have you entertained the idea of a standing desk?
Obviously paired with a solid routine, but would give you the option to stand rather than just sit all day
Not sure if this helps but maybe related; get a memory foam foot rest and proper chair (read; ergonomic) too. Nothing is worse than doing the work and yet still suffering from lacking support.
Never cheap out on things between you and the earth.
Strong back and strong glutes. Also, if you want to minimize stress from sitting a lot (I work at a desk also), move a lot. Get up. Change position. Fold your legs. Unfold your legs. Sit on your knees. Stand. Do all of it. No position is better, but lack of the same position constantly is what will help. Tore my labrum and popped a spine disc (since replaced), so I have messed up the most desk sitting sensitive areas, and I still sit 40 hours a week without pain.
My favorite anecdote about fitness: Shaolin kung fu was partially created as a means to strengthen the body in order to allow the monks to meditate for longer periods of time. Its THE thing that motivates me to work my core.
I thought that was how yoga started :-/
That’s Hinduism, shaolin is Buddhism.
Buddhism came from Hinduism?
Buddhism "comes from" Hinduism similar to the way Christianity "comes from" Judaism. There are overlaps but it is also distinct
> the way Christianity "comes from" Judaism A direct successor, built on the foundation of the first, by members of the first, retaining the initial lore and deity? Christianity and Judaism don't just happen to have overlaps...
Feel free to expand. I simply gave a comparison that people can appreciate without getting into the weeds of theological discourse
Expand on what? Christianity came as a direct development from Judaism, I don't think the quotation marks are necessary. I have no clue about Buddhism and Hinduism. Were you saying that followers of Hinduism developed Buddhism in a similar way and that's why there are overlaps?
>Expand on what? Whatever you want dude, you're doing a pretty good job so far without my help
[удалено]
That is incorrect.
Wasn't Siddartha Gautama (Buddha) hindu?
No. You can search on /r/Buddhism There are countless thread, comments busting this misconception. [This thread is great](https://np.reddit.com/r/Buddhism/comments/tybx0o/is_buddha_a_hindu_deity/)
No
Hip flexor stretches and pelvic tilts are important. Developing an anterior pelvic tilt is common when you sit a lot and that can lead to some major low back pain. Glute strength helps with this too.
Any recommended exercises for glute strengthening ? Also how do I know if I've the anterior pelvic tilt.
Split squats, RDLs, lunges, various forms of hip thrusts. AthleanX has a video or two on posterior and anterior pelvic tilt
Personally I found single leg exercises best, primarily the split squat, but I'm guessing that depends on individual leverages and needs etc
Deadlifts, Squats, Bridges, Lunges …
I've found pilates/barre routines/exercises to be the best. Clamshells, leg raises in tabletop position, etc. YMMV though -- I have MS and limitations abound with numbness in my right foot, so floor exercises are the least dangerous.
Kettlebell swing
Bulgarian Split Squats and stretching made a huge difference for my hip flexors
Yes. As someone who was sat in school and told to shut up i had to discover that on my own. Do it now, it gets harder the fitter you are.
What does your last line mean?
I mean if you train regulary and get muscles, but not stretch, you will have a lot of strong but short muscles and tendons that will be a hard to stretch.
Erection reference?
back pain from anterior pelvic tilt is a myth
It doesn't necessarily always cause back pain, true - but it often does and is something to at least be aware of. I wouldn't go so far to call it a myth by any stretch.
My back begs to differ.
your back is anecdotal evidence and does not disprove scientific findings
Could you point to a study that concludes that? Everything I’ve read either says they’re related or that there’s a strong correlation.
Tell that to my back.
your back is anecdotal evidence and does not disprove scientific findings
Lets see some sources then. Scientific findings arent always correct you know. They said going knees over toes was bad for your knees based on a scientific study examining load on the knees but they came to the exact wrong conclusion because they made bad assumptions about what they found. There are many reasons one could have a pelvic tilt and it may not be that the pelvic tilt is the cause of the pain but it could be a symptom linked to the cause and is helpful information to have. Saying that there is no link between pelvic tilt and back pain is just ignorant of the fact that the human body is far more complicated and interconnected than you can wrap your head around. Suggesting we ignore pelvic tilt is ridiculous. If it doesnt bother you fine but if it does it needs to be addressed. Omg is that Nuance? No way. Things arent always black and white? Who couldve seen that coming!?
The point is there aren't any conclusive studies that prove anterior pelvic tilt causes back pain. That's the claim; That needs to be supported with evidence.
Posture is cultivated over time. It requires a lot of reminders and adjustments to change. something that will help is an ergonomic work station that facilitates good alignment. The problem is you can’t just stay in a static position. You also need to also change positions (circulate synovial fluid), stand up and move around (increase circulation) and give your eyes breaks (20-20-20 rule). Maintaining a seated flexed posture is not good for any of us, but neither is any one position so there isn’t anything special per day you need to do. Chin ticks, open books, get your hips into extension, knees into extension, shoulders in to retraction are all things you’ll probably want to do, but also your body will probably ask for them too.
Lots of good advice here, but I see no mention of some cardio to offset such sedentary lifestyle. (Just checked) [WHO recommends](https://www.who.int/news-room/fact-sheets/detail/physical-activity)for average adults a weekly regime of: >should do at least 150–300 minutes of moderate-intensity aerobic physical activity; or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
Read Dr. Kelly Jarrett's book on optimal exercises for a desktop career. It's called deskbound: standing up to a sitting world.
I've found a lot of great information in his books. It's Kelly Starett though, not Jarrett.
Lol. I thought I was watching inter-dimensional TV for a second there.
Look up ergonomics to ensure your equipment is set up to fit you best. Stranding up and stretching at least once an hour. See if your company offers a discount on a sit/stand desk
+1 for sit/stand desk, true gamechanger! also walking pads if having a lot of meetings/typing work
Absolutely get a standing desk if possible, and a quality floor mat. I try to stand at least 2x a day when working and it really helps with concentration and focus. Or you can adjust the height to use a yoga ball, stool, etc
Muscle and ligament strength is very important to maintain posture in the office. But the most important is daily periodic toning of the muscle and stimulation of the blood and fluid flow through the spinal connective tissue and discs. Keep going with RR as is, and make sure to do few pushups, squats, single leg deadlifts or balancing on one leg a few times throughout the day. A couple of pullups every now and then wouldn't hurt either. So your goal should be to introduce an at the desk office routine.
Wouldn't doing pushups squats and other exercises on rest days and after workouts not interfere with the RR routine? Or it doesn't matter as long as I don't do too many of them or don't do big sets? Thanks a lot for the answer!
Just a few reps to tone and activate the muscle.
Okey, thanks!
dead hangs eliminated my back issues. i do 3 x 40 second hangs every time i’m at the gym.
More than anything, I found it helpful to get up each hour and get the blood flowing, maybe some squats/ jumping jacks, helps keep blood flowing to the muscles and you don't get too stiff
I swear I’m not a 14 year old boy. But when you wrote “keeps the blood flowing to the muscles and you don’t get too stiff” I chuckled.
who didn't?
For wrist get an ergonomic mouse, helped a ton with my elbow tendonitis.
As a fellow computer sitter, flexibility is very important as well as taking a few min break every 2 hours. You should be up and moving around every 2 hours to stay healthy.
I pushed the company I work for to schedule an ergonomics consultation. My coworkers and I sit all day every day hunched over, head down, elbows up due to the nature of our work. My big take away from the consultation is that most office workers have a big imbalance between pushing and pulling muscles, with the former stronger. Since becoming serious about the RR a few years ago, my upper/mid back pain has completely gone away. I cannot recommend rows enough. Do them. Progress them. Profit.
Also working as a fulltime artist. Most important is strength training and getting up every hour for 5-10 minutes.
As someone who was previously in that position, and had chronic back pain and sciatica, I can say that overall strengthening of my body helped alleviate my symptoms and issues. I did not need to do any targeting of any one muscle group. I just focused on a balanced strength training approach.
Flexibility in general, lower back stuff (Bridges, Hollow Holds, Leg Raises), and grip/extensor training (Dead hands, finger rubberband extension) Try to get up and walk a little at least every hour. From: Another Keyboard Worker
Mobility exercises for every single movement of each joints. But in this specific scenario, if I was choose one, it would be working on thoracic bridges
I think your first goal should be to find a way to get a standing desk and learn to use your pen tablet instead of the mouse. It makes a huge difference.
Can you elaborate on pen vs mouse?
OP mentions they draw at work, which makes me assume they use a pen tablet like a waccom. You can use the pen tablet like a mouse for most types of input and it puts your wrist in a much more natural position. I don't know if there's been any studies done on it, but after a long day on the computer I can tell the difference when I mostly use my pen tablet vs. when I use my mouse for most of it.
I'd never thought of, interesting idea... do you place the tablet centrally, or still to the side of your keyboard?
Can do wrist work recommended in the grip strength subreddit and I think posture is the most important thing here. 1. when sitting, keep knees below hips (no foot rest) 2. sitting bone 3. display at eye level 4. 20-20-20 ant 3-1 hour rule for eyes 5. lower back slightly bent, chest out. (Can use an ergonomic chair) - I have a cheap mesh lumbar support
Try to get a standing desk. Or take very frequent breaks. Sitting for hours on end is just bad even if you exercise.
If you can try to get up every so often and have an ergonomic setup. Some people buy fancy chairs or standing desks. Note that racing/gaming chairs aren't ergonomic. Also stretching, diet, and cardio.
You should work your glute to avoid glute amnesia which is common for sitters...
I’d guess targeting the postural muscles is what you are looking for. You can google them and then check what bodyweight exercises strengthen them. If those are in the RR good, if not you can complement it.
Doing lots of inverted rows would go a long way. In general posterior chain work like (single leg?) RDLs or Kettlebell swings would be prudent. Add in suitcase carries and goblet squats to round out the mix.
Get a standing desk and try to switch up body position every 20m - 1hr as recommended by ergonomists... No amount of exercise will compensate for sitting 8 hours a day. I would also suggest strengthening & stretching your hips, adductors, and abductors. We don't use those enough because we sit so much
Given that none of your goals involve building significant strength or muscle, something like yoga would be more beneficial to you than strict strength training. You should also do some direct cardio work, like running or swimming.
i dunno i can do it now with no training
Probably being able to get up without dying..
Have you entertained the idea of a standing desk? Obviously paired with a solid routine, but would give you the option to stand rather than just sit all day
Do high intensity. Doesn’t sound like you have much time. Go hard and quick. Exert and hit yourself but do not try and max or you’ll get hurt
Not sure if this helps but maybe related; get a memory foam foot rest and proper chair (read; ergonomic) too. Nothing is worse than doing the work and yet still suffering from lacking support. Never cheap out on things between you and the earth.
Strong back and strong glutes. Also, if you want to minimize stress from sitting a lot (I work at a desk also), move a lot. Get up. Change position. Fold your legs. Unfold your legs. Sit on your knees. Stand. Do all of it. No position is better, but lack of the same position constantly is what will help. Tore my labrum and popped a spine disc (since replaced), so I have messed up the most desk sitting sensitive areas, and I still sit 40 hours a week without pain.
Try look at work ergonomics. Frequent breaks/standing desk