Do you have a standing desk❓Should you switch to one❓ Standing desks are great… if you are aware of HOW you are standing for hours⏱ on end! Just like sitting👩💻, excessive standing🚶 can also cause issues for your neck, back, knees, and feet. It is best to rotate🔄 between different work stations to prevent the body from “molding” into a certain position. .
The reason that changing to a standing desk doesn’t solve your pain from sitting is because instead of sitting like crap💩, you are now standing like crap💩! You have to be aware🤔 of your posture. .
Cues for standing:
1️⃣Stand with your feet hip width apart↔️. Gently grab the floor with your toes👣 and arch and rotated your knees outward slightly.
2️⃣Keep your legs straight as you tuck your pelvis posterior ↪️to engage the glutes 🍑and lower abdominals.
3️⃣Gently tuck your ribs down ⬇️into your belly to engage the upper abs slightly.
4️⃣Pull your shoulders down and back without letting your ribs stick out again!
5️⃣Retract the head and keep the chin down slightly.
6️⃣Keep your weight over your ankles.
7️⃣The elbows should be at about 90 📐degrees like sitting and the computer screen should be at about eye level. Laptops obviously put you at a disadvantage here!
Activities to do while standing at your desk:
1️⃣Put a band around your feet to resist against with your arch. Build some arch strength!
2️⃣A lacrosse ball under the foot of course!
3️⃣A band around the knees to force the glutes to activate.
4️⃣Standing scapular work: W’s!
5️⃣Standing on one leg and keeping the pelvis level and foot activated.
6️⃣Put a stool in front of your feet so that you can rest one foot on it. Alternate every few minutes.
7️⃣Do some hip hinges or “RDL’s”
8️⃣Make stuff up!
💻Written by Andrew Dettelbach
⚡️You can learn to move better and live pain free! The MoveU Method is a step-by-step online training program to transform your movement and accelerate your journey back to a pain-free life. Learn more about the method by registering and attending a free live webinar. Click the link in our bio or visit moveu.com/webinar⚡️
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