Deskbound: Standing Up to a Sitting World

Description

Consequences of poor posture. The rounded spine: a flexion fault ; The arched spine: the too-much-extension fault ; The side slouch: the high hip/high shoulder fault -- Natural body principles: how to organize and stabilize your spine, hips, and shoulders. The importance of an organized and stable spine ; Creating a ready spine ; The rotational key: stabilizing your hips and shoulders ; The bracing sequence: reclaiming a good spinal shape -- Moving well: walking hinging, squatting, and stable shoulders. Walking ; Hinging and squatting ; One-hundred-year shoulders -- The dynamic workstation. Standing workstation guidelines ; The active workstation: creating a movement-rich environment ; From sitting to standing: how to transition safely to a standing workstation -- Optimizing your sitting mechanics. Sitting on the ground (two pillars) ; Passive sitting (no pillars, really) ; Sitting survival -- Performing basic maintenance on your body. A systematic approach: mechanics, lifestyle, and mobility ; How to treat musculoskeletal pain ; How to improve range of motion ; Mobilization methods ; Mobility tools ; Mobility guidelines -- Mobility prescriptions. Programming for mobility ; Whole-body mobility prescriptions ; Head, neck, and jaw ; Upper back, trapezius, and scapula ; Chest and anterior shoulder ; Posterior shoulder and lat ; Low back and trunk ; Elbow ; Forearm, wrist, and hand ; Glutes ; Hip ; Upper leg ; Knee ; Lower leg (calf and shin) ; Ankle, foot, and toes ; Deskbound Rx.;As recent studies show that too much sitting can wreak havoc on your health, a physical therapist and best-selling author provide creative solutions for reducing the amount of time sitting and strategies for the workplace and school that will improve productivity and overall health. Consequences of poor posture. The rounded spine: a flexion fault The arched spine: the too-much-extension fault The side slouch: the high hip/high shoulder fault -- Natural body principles: how to organize and stabilize your spine, hips, and shoulders. The importance of an organized and stable spine Creating a ready spine The rotational key: stabilizing your hips and shoulders The bracing sequence: reclaiming a good spinal shape -- Moving well: walking hinging, squatting, and stable shoulders. Walking Hinging and squatting One-hundred-year shoulders -- The dynamic workstation. Standing workstation guidelines The active workstation: creating a movement-rich environment From sitting to standing: how to transition safely to a standing workstation -- Optimizing your sitting mechanics. Sitting on the ground (two pillars) Passive sitting (no pillars, really) Sitting survival -- Performing basic maintenance on your body. A systematic approach: mechanics, lifestyle, and mobility How to treat musculoskeletal pain How to improve range of motion Mobilization methods Mobility tools Mobility guidelines -- Mobility prescriptions. Programming for mobility Whole-body mobility prescriptions Head, neck, and jaw Upper back, trapezius, and scapula Chest and anterior shoulder Posterior shoulder and lat Low back and trunk Elbow Forearm, wrist, and hand Glutes Hip Upper leg Knee Lower leg (calf and shin) Ankle, foot, and toes Deskbound Rx.