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Fixing the computer guy posture [pdf]

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Re: Fixing the computer guy posture [pdf]

#101

Post by jrockway »

martinced wrote: post #79

40 years old here... Although not everyone likes them I do recommend shelling $$$ for an Herman Miller (or similar) chair. The Mira seems to be great for the back. Me, I can't live without the "pellicle mesh" of the Aeron so the Mira is a no go for me. Hence I bought an Aeron with the adjustable posture fit (the new one, with the adjustable stuff that gently "pushes" the low-end of your back). I realize HN is filled…

I'd like to dis-recommend Herman Miller for ergonomics. I bought an Embody chair a few years ago and the adjustments suck. The Aeron is not much better. They are both comfortable chairs, but they don't really conform to your body the way the marketing literature wants to convince you that they do. (The major problem with the Embody is that the arm rests tilt when you lean back, meaning that they need to be readjusted if you lean back. And the adjustments are in like 6 inch steps, so the adjustment is never very good. The lumbar support is also garbage. The rest of the chair is very durable and comfortable, however.)

Ultimately, you pay a lot of money for Herman Miller products that could be spent on better ergonomic features instead.

At work I have a Teknion Contessa and I love it. It is infinitely adjustable and very comfortable. I hardly ever think about my chair while at work. The only problem is that the fabric is not very durable; mine is a year old and it looks just awful. My Embody is much older and looks almost brand new.

Re: Fixing the computer guy posture [pdf]

#102

Post by georgieporgie »

naner wrote: post #58

Has anyone successfully fixed the computer guy posture? I see a lot of prescriptions and speculation (Yoga, Egoscue, Alexander Technique, weightlifting plans, stretching/foam rolling, etc) but zero evidence. At least some empirical evidence with documented workouts and continuous before/after photos would be nice. Also this PDF just ripped images off the Internet. I recognized some of them from youtube videos and boo…

I'm hellbanned, so you almost certainly won't see this, but YES, I have personally corrected forward head syndrome and addressed a herniated disc in my neck.

Primarily, I recommend stretching the pecs and shoulders, and strengthening the back. I do the wall lean shown in the PDF, but I do it in a doorway to hit both sides simultaneously. I recently started doing shoulder dislocations with a broomstick and the results have been fantastic.

For strengthening, deadlift and overhead press do an amazing job with the upper back (the latter, OHP, being rather surprising in this regard). Also, I do dumbbell rows as well as cable rows. Face pulls are another often-recommended exercise for forward-shoulder rotation.

Re: Fixing the computer guy posture [pdf]

#103

Post by dredmorbius »

If you want to stabilize a structure, strengthen it.

As the article notes, weakness of the glutes and hamstrings, combined with a relative over-activation of quads and spinal erectors, is part of the problem.

Most people with poor posture, especially past their mid-20s, are suffering from underdeveloped musculature generally.

While several of the exercises noted are helpful at targeting muscle activation, if you really want to develop the posterior chain, and other muscles, in a balanced fashion, focusing on major lifts is going to do far more for you in less workout time than a bunch of small/isolated movements.

Deadlifts, squats, rows and chins, and yes, some mirror-muscle upper-body work with bench and overhead press. The recently posted "Everything you know about fitness is a lie" article (http://www.mensjournal.com/magazine/everything-you-know-abou...) details this pretty well.

For acute treatment, the PDF is handy, but you'd be far better off to invest in Starting Strength. (http://startingstrength.com/index.php/site/about)

And yes, foam rolling also helps.

Re: Fixing the computer guy posture [pdf]

#104

Post by dredmorbius »

naner wrote: post #58

Has anyone successfully fixed the computer guy posture? I see a lot of prescriptions and speculation (Yoga, Egoscue, Alexander Technique, weightlifting plans, stretching/foam rolling, etc) but zero evidence. At least some empirical evidence with documented workouts and continuous before/after photos would be nice. Also this PDF just ripped images off the Internet. I recognized some of them from youtube videos and boo…

Strength training. Starting with classic Starting Strength, progressing to more advanced programs, still based around compound freeweight lifts for the most part.

Re: Fixing the computer guy posture [pdf]

#105

Post by dredmorbius »

vidarh wrote: post #98
subwindow wrote: post #71

This all looks unnecessarily complicated. I had really bad posture for most of my life and I fixed it with two things: deadlifts and cable rows. After the major muscular weaknesses are corrected (and those two exercises will correct them), it's just a matter of habit correction- stand while you work, walk with your stomach tight and shoulders back, don't let yourself slouch when you sit, etc. This ain't rocket scienc…

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 causing posture issues?

Re: Fixing the computer guy posture [pdf]

#106

Post by unicornporn »

chillax wrote: post #28

There was also some good articles on t nation some years ago: (De)-Constructing Computer Guy http://www.t-nation.com/free_online_article/sports_body_trai... (De)-Constructing Computer Guy part 2 http://www.t-nation.com/free_online_article/sports_body_trai... Possibly nsfw imagery on the site.

Add to this: http://www.t-nation.com/free_online_article/sports_body_trai...

Re: Fixing the computer guy posture [pdf]

#107

Post by _dps »

dredmorbius wrote: post #103

If you want to stabilize a structure, strengthen it. As the article notes, weakness of the glutes and hamstrings, combined with a relative over-activation of quads and spinal erectors, is part of the problem. Most people with poor posture, especially past their mid-20s, are suffering from underdeveloped musculature generally. While several of the exercises noted are helpful at targeting muscle activation, if you real…

I don't have an opinion on major lifts as I have fairly little experience with them, but as a younger man I would have (uninformedly) considered them "not right for me". What I did find right for me was intense rowing (on a machine), which I believe develops many of the same support muscles (but doesn't lead to the hypertrophy-induced visible muscle growth the same way lifts do, so if that's your goal rowing may not fit you).

For my tastes, I find rowing the perfect counterbalance to a sedentary lifestyle. The full-body compression/extension cycle just feels like the direct opposite of sitting fixed at a desk all day. It may be psychological, but it's very common for me to sense a relative weakening in my posture control muscles if I miss a week of rowing for holidays or illness.

Related tip: if you find long (6+ hr) flights physically taxing (yes, first world problems etc.), improving your posture control musculature can provide noticeable relief. Even as a teenager I used to dread having to sit upright and mostly fixed in place on transatlantic flights, but ever since I took up rowing in my early 20s I almost never feel cramped or fatigued anymore even on long haul 15+hr flights.

Re: Fixing the computer guy posture [pdf]

#108

Post by dredmorbius »

_dps wrote: post #107
dredmorbius wrote: post #103

If you want to stabilize a structure, strengthen it. As the article notes, weakness of the glutes and hamstrings, combined with a relative over-activation of quads and spinal erectors, is part of the problem. Most people with poor posture, especially past their mid-20s, are suffering from underdeveloped musculature generally. While several of the exercises noted are helpful at targeting muscle activation, if you real…

I don't have an opinion on major lifts as I have fairly little experience with them, but as a younger man I would have (uninformedly) considered them "not right for me". What I did find right for me was intense rowing (on a machine), which I believe develops many of the same support muscles (but doesn't lead to the hypertrophy-induced visible muscle growth the same way lifts do, so if that's your goal rowing may not…

Understand physiology and the body's response to training stimulus.

A rowing machine is cardio (and it's good cardio), but, other than some very modest strength and hypertrophy response, you're not going to do much muscle development. My experience with it and kettlebell swings suggests that they may help with activation, particularly doing high-tension sets (damper set to 10, 20-40 pulls). Rowing pretty much is "the anti-desk", with the exception that you're performing the activity in a seated position. The main target is improving your cardiovascular performance, capability, and endurance.

What strength training does specifically is recruit muscle motor units (bundles of muscle cells). These are differentiated largely by size and response time, and activating a given bundle requires triggering its controlling nerve. Higher loads trigger larger motor units. Stimulus is usually classified by sets, reps, percent of one rep maximum load (1RM), "tempo" (how long you take raising and lowering the weight), and power vs. strength lifts ("Olympic" lifts are, confusingly, based on power, "powerlifts" are, confusingly, based on strength).

The strength training concept of "specificity" (also given as "SAID": specific adaptation to imposed demand) says that you'll get a training response that corresponds to the training stimulus. This means both the specific muscles, and type of lift determine the training response. If you want stronger legs, do squats, not bicep curls. If you want to get stronger, lift heavier (80-95% 1RM) weights for fewer reps. If you want endurance, lighter (30-50% 1RM) weights for more reps (15-20 or so). Hypertrophy (increased mass) is maximized by moderate resistance and reps maximizing time under tension.

Wikipedia's Strength Training article summarizes this nicely: http://en.wikipedia.org/wiki/Strength_training#Realization_o...

Re: Fixing the computer guy posture [pdf]

#109

Post by stevenwei »

delackner wrote: post #91

If you are in your twenties and healthy, please learn from my mistakes. I suffered from wrist pain and lower back pain. I used all sorts of ergonomic keyboards, chairs, even a special back brace. Eventually I was seeing a chiropractor and massage therapist once a week. None of that worked, because I spent all my time sitting in a chair staring at a computer. I started weight training and yoga, and my wrist and back p…

Thanks for sharing. This type of situation is what concerns me. Even with regular exercise (lifting/running/yoga), I'm worried that the overall amount of time spent sitting every day will lead to adverse consequences in 20 years.

When I first came across the idea of treadmill desks I thought they were rather silly, but now I'm seriously considering getting one. They aren't cheap though (unless you do a hacky DIY job).

Re: Fixing the computer guy posture [pdf]

#110

Post by jlees »

bcbrown wrote: post #89
naner wrote: post #58

Has anyone successfully fixed the computer guy posture? I see a lot of prescriptions and speculation (Yoga, Egoscue, Alexander Technique, weightlifting plans, stretching/foam rolling, etc) but zero evidence. At least some empirical evidence with documented workouts and continuous before/after photos would be nice. Also this PDF just ripped images off the Internet. I recognized some of them from youtube videos and boo…

A few years ago I had the traditional "computer guy" posture, with slumping shoulders and neck. I began, for unrelated reasons, barbell strength training. Deadlifts, Squats, and Presses. They have had a dramatic effect on my posture. I believe that by spending time lifting barbells, I gained better control over and awareness of my upper-back muscles, and that plus the improved muscle tone means I no longer slump the…

If you already have upper crossed syndrome or otherwise stretched out lats and tight pecs, deadlifting without paying attention to form will not only exacerbate this but also cause you lower back strain. Glad to hear you avoided this, but I would caution against anyone just picking up a barbell to cure posture. Focus deeply on the motion and drawing your shoulderblades back at all times especially on the lowering phase. It's far too easy to round on deadlifts when going heavy, and therein lies danger for those already inclined towards rounded shoulders.
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