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Fixing the computer guy posture [pdf]

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Re: Fixing the computer guy posture [pdf]

#121

Post by philworth »

I had a similar experience to henrik_w, though more around low back pain from prolonged computer usage. I felt the crazy thing was that I was in good shape and also knew how I should be sitting, and the importance of taking short breaks from the computer. I just never did those things when I was concentrating on my work.

I ended up creating a software solution that included break reminders but also uses your webcam to check your posture and remind you whenever you sit in a bad posture (or even a good one, since sitting rigidly in any posture for long periods is part of the problem).

It's not a substitute for exercise, but it is a simple, low-cost way to keep good posture in mind throughout the working day, without being overly intrusive. It's called Postureminder and there's a 30-day free download on my website, http://www.postureminder.co.uk

Phil

Re: Fixing the computer guy posture [pdf]

#122

Post by philworth »

vsbuffalo wrote: post #73

Here's a startup idea: a hip site with daily exercises targeted at people like us. There should be two levels: no supplies and having basic weight set (so it gives me the option of doing it at work on home too). You could track fitness, and tie it to a mobile app which reminds you. I'm sick of fitness being geared toward getting tone, losing weight, body building etc. I am just concerned with living healthy, so I wan…

It's not quite what you suggest, but http://www.konkura.com is run by my brother - it lets people create fitness-related challenges (which can be entire workouts or even workout schedules, or just a single exercise) to share with friends. You can compete with people who have similar interests around the world, or keep challenges private to just a circle of friends who have a common fitness goal. There's a wide range of challenges already created by fitness enthusiasts so there's always something new to do. Worth checking out.

Re: Fixing the computer guy posture [pdf]

#123

Post by vidarh »

dredmorbius wrote: post #105
vidarh wrote: post #98

Earlier quoted context omitted.

If your posture problem is related to too poor flexibility, deadlift will not fix the problems. On the contrary, you can potentially put your back at severe risk as your form will break down. You don't need to spend an hour a day, but not nearly all posture issues are down to muscular weakness. For my part, I discovered my posture problems as a result of deadlifts and squats, that eventually got to sufficient weight…

The key with deads (or any other lift) is to get the form right first . Doing full ROM lifts will improve your flexibility. I find this holds true more for squats than deads, specifically (you're getting pressed down with the bar, and have to retain proper back/spine alignment), but it's all useful. If your form's breaking down, you're lifting too heavy. What causes other than muscle weakness do you identify as causi…

If you're not flexible enough, you're not able to do full ROM lifts with proper form.

Once you're flexible enough to actually do the lifts properly, I agree you will see it improving further. But if you're flexible to do the lifts properly, you don't really have a problem.

When I started was not physically able at all to get reasonable depth in my squats before I would either need to stop or curve my back, no matter the weight. I also could hardly bend over while keeping my back firm - it'd be like stretching a violin string along the back of my legs.

A couple of months of stretches from my pysiotherapist got my squats from about 60kg to about 140kg in less than 6 months, after I'd spent the previous 6 months stalled completely because any attempt to go higher led to total form breakdown, and a lot of time before that with abysmally slow progress.

Re: Fixing the computer guy posture [pdf]

#124

Post by dredmorbius »

vidarh wrote: post #123
dredmorbius wrote: post #105

Earlier quoted context omitted.

The key with deads (or any other lift) is to get the form right first . Doing full ROM lifts will improve your flexibility. I find this holds true more for squats than deads, specifically (you're getting pressed down with the bar, and have to retain proper back/spine alignment), but it's all useful. If your form's breaking down, you're lifting too heavy. What causes other than muscle weakness do you identify as causi…

If you're not flexible enough, you're not able to do full ROM lifts with proper form. Once you're flexible enough to actually do the lifts properly, I agree you will see it improving further. But if you're flexible to do the lifts properly, you don't really have a problem. When I started was not physically able at all to get reasonable depth in my squats before I would either need to stop or curve my back, no matter…

Doing squats (and, if necessary, additional mobility work) will increase your flexibility.

Doing light / BW / goblet squats is very low risk, and will help iron out your form.

My point is that if your form is crap, and you're using any added load, then you're going too heavy. If your form is crap at BW (and adding a modest load, 45-95# for most trainees) doesn't iron that out (sometimes a bit of "bar discipline" does help sort out form), then, yes, work on form.

My experience is that you want to eliminate the obvious and simple stuff first (Occam's Razor), and that for most trainees I've seen, starting with simple cues and light weights addresses form issues sufficiently. KISS.

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