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We have an epidemic of bad posture

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Re: We have an epidemic of bad posture

#131

Post by griffinmahon »

Floegipoky wrote: post #117
PeterisP wrote: post #81

Earlier quoted context omitted.

Hey, you say "When we go to the gym, we need to train for the opposite" but then go into lots of terms that I don't understand. Can you give a short "ELI5" list of popular exercises which should be avoided/limited with these posture issues, and which typical exercises would fill the lacking areas?

I can only speak from personal experience: Deadlift- My favorite, the king of lifts! When I say a globally flexed position I'm talking about the fetal position archetype. Next time you're sitting down just imagine transitioning from your seated posture to fetal position. The deadlift is the opposite of this- you start in a flexed position, and then stand up perfectly straight. Make sure to learn how to properly brace…

Just as a heads up, the adjustment of putting your heels on a 5lb plate is actually used to train depth in the squat. "Ass-to-grass" is the squat standard for weightlifting (i.e., like in a 3rd world squat, you should want to be able to sit down on your heels comfortably), and the idea is that squatting a bit higher weights than you can do without the heels elevated with the heels elevated trains that depth in the movement. Point being, eventually you might be able to get to just under parallel if you keep working on the heel-elevated squats!

Also, re toes slightly out, this is how you should squat, you shouldn't square up with the rack or keep your feet parallel, because (again, referencing the 3rd world squat) if you were to sit down on your heels, mobility permitting, you would basically have to have your toes slightly outward.

Re: We have an epidemic of bad posture

#132

Post by retrogradeorbit »

jholloway7 wrote: post #14

Lifting weights can help, but it can also cause more harm when your routine isn't properly balanced. Doing only bench press and military press lifts for upper body is going to be a chest/tricep push heavy routine. If you're not balancing these pushes with pulls (chinups, pullups, rows, etc), it can promote issues like rolled shoulders, forward neck, weak traps, weak rhomboids or similar postural issues to those the a…

Yep. I could not fix my posture until I started lifting. And I mean compound barbell movements. Squat, deadlift, shoulder press, bench press and barbell rows. And then my posture just fixed itself.

Great to see I'm not the only one to discover this. Hopefully many more with poor posture will follow.

Re: We have an epidemic of bad posture

#133

Post by lisivka »

omginternets wrote: post #104
PeterisP wrote: post #81

Earlier quoted context omitted.

Hey, you say "When we go to the gym, we need to train for the opposite" but then go into lots of terms that I don't understand. Can you give a short "ELI5" list of popular exercises which should be avoided/limited with these posture issues, and which typical exercises would fill the lacking areas?

If you want an "out-of-the-box" routine that's simple and balanced, I'd recommend "stronglifts" [0]. To be sure, it's a very strength-centric routine, but you can very well dial it back to twice a week and complement it with a weekly run. The reason I suggest this particular regimen is threefold: 1. it's simple 2. the "culture" of stronglifts focuses heavily on proper form 3. the exercises involved are compound (i.e.…

I recommend to use "ladder" technique instead of simple repeats, because it adjusts itself, so no need for app, spreadsheet, or personal trainer to calculate proper weights and number of repeats, moreover, it has lower risk of injure.

Start with x repeats, then count to 20, do x•2, count to 20, do x•3, ..., until you tired, e.g. x•5, count to 100, then do x•4, count to 20, do x•3, count to 20, do x•2, count to 20, do x repeats in row. X can be 1, 2, 3, 4, 5, etc., e.g. 5, sp, 10, sp, 15, sp, 20, lp, 15, sp, 10, sp, 5, lp, an another exercise...

Important NOTE: Each of downslope repeats must feel like top repeat, i.e. you should be equally tired for X•N, count to 100, X•N-1, count to 20, X•N-2, and so on. If you are not tired, then increase X or weight.

Re: We have an epidemic of bad posture

#134

Post by heisenbit »

joesmo wrote: post #72

I disagree with his suggestions about keyboards and mice completely. It's not that simple. What helps the author might hurt someone else. I personally can't use a mouse or flat keyboard. Making these suggestions categorical destroys an otherwise good article.

Same here. While the author has a point about laptops as a workspace he fails to distinguish between generally accepted best practices and his personal opinion. I've yet to see any totally flat keyboard to be recommended as ergonomic.

Re: We have an epidemic of bad posture

#135

Post by mendelsd »

rafaelm wrote: post #122
mendelsd wrote: post #96

Earlier quoted context omitted.

It's worth checking her thyroid function: "Some studies have related hypothyroidism to muscle dysfunction... Furthermore, studies ... demonstrated that thyroid hormone action on skeletal muscles affects mainly type-I muscle fibers, which promote slow contractions and are most prevalent in the postural muscles recruited during prolonged effort" [1] Also, not sure where you are in the world but your doctor telling…

Hmm thanks for the tip I'll look in to that for sure. Coincidentally, her thiroid levels are being monitored by her doctor after pregnancy. One of them was low if I remember correctly.

You're welcome, hope it works out.

BTW, I think this is also worth highlighting (from [1] above):

"Different metabolic changes, yet with similar consequences, may therefore be observed in both hypothyroid and hyperthyroid patients. In the first case, fatigue is directly related to deficient action of thyroid hormones. In the latter, however, the cause is mainly depletion of muscle energy substrate due to high metabolic demand."

Re: We have an epidemic of bad posture

#136

Post by redsparrow »

mrgoldenbrown wrote: post #48
zeveb wrote: post #36

> Make sure [the mouse is] wireless. I disagree there — wireless mice & keyboards are terribly insecure. Other than that, seems like some good advice here.

I've found wired mice to be lighter. wireless can be heavy , depending on what kind of battery is used.

When I last used wireless mice they had two AA batteries and I found it a great relief to go back to a much lighter wired mouse. It hadn't occurred to me that newer battery tech might be lighter. Maybe I should take another look at wireless mice.

EDIT: The Logitech MX Master (a wireless mouse) weighs 145g including battery, and the M500 (corded) weighs 144g. That probably includes the cord, so the in-hand weight might be a little lower, but they're certainly close. Neato.

Re: We have an epidemic of bad posture

#137

Post by exDM69 »

joshschreuder wrote: post #123
exDM69 wrote: post #103

Earlier quoted context omitted.

The best bang for buck ergonomics device for me has been a monitor stand that is spring loaded for easy height adjustment and goes higher than a normal monitor stand. You'll need one with a sit-stand desk anyway so I'd suggest getting one first. You need the monitor higher when standing to have correct posture. The monitor stands that come bundled with monitors are way too low if stationed on the same tabletop as you…

Can you recommend said spring loaded stand? I've just ordered a Varidesk (it hasn't arrived yet) but monitor height is one of the things I am worried about being a tall guy.

I can't give you a brand name or anything like that. I have one at home which I bought from a second hand office supply for peanuts and I didn't order the one I have at the office and it doesn't have any labels.

Just searching the Internet shows that there are dozens of manufacturers for these things and price ranges vary widely. You should have no problem finding one.

If you're a tall guy like I am, I'd go for the highest one I could find. I have it almost at the highest setting when sitting down and I wish it was higher when standing up.

Re: We have an epidemic of bad posture

#138

Post by forestjc »

stevenwiles wrote: post #118
PeterisP wrote: post #81

Earlier quoted context omitted.

Hey, you say "When we go to the gym, we need to train for the opposite" but then go into lots of terms that I don't understand. Can you give a short "ELI5" list of popular exercises which should be avoided/limited with these posture issues, and which typical exercises would fill the lacking areas?

ELI5?

"Explain like i'm five"

Re: We have an epidemic of bad posture

#139

Post by stubish »

melling wrote: post #3

He's still not using an ergonomic keyboard. Typical keyboards require the user to press the key to the bottom to activate it, like pushing your finger into the desk. A mechanical keyboard switch activates halfway from the bottom, reducing the extra stress on your fingers. Here's a collection of other RSI stories, along with other ergonomic information: https://github.com/melling/ErgonomicNotes

Oh, he has my key feature for an ergonomic keyboard (and he forgot to mention it). It doesn't have a keypad. This alone helps lots of shoulder issues by reducing horizontal travel switching to the mouse.

Re: We have an epidemic of bad posture

#140

Post by dvtv75 »

chatmasta wrote: post #71
rbutler wrote: post #41

Earlier quoted context omitted.

Maybe because of the baby whose neck was broken [1], 6-year old who had a stroke [2], and 30-year old killed [3], all at the hands of chiropractors. [1] http://www.stuff.co.nz/world/australia/9223578/Chiropractor-... [2] https://www.sciencebasedmedicine.org/chiropractic-manipulati... [3] https://www.sciencebasedmedicine.org/stroke-death-from-chiro...

Who brings their baby to a chiropractor?

People who don't know better. I would expect someone who claims to be a medical professional to know better.
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