Have you heard the catch phrase that sitting is the new smoking?
Recent studies have found that sitting for more than two continuous hours at a time increases the risk of heart disease, diabetes, metabolic syndrome, cancer, back and neck pain and other orthopaedic problems. This isn’t reversible by going for a twenty-minute walk or a gym session either. Americans spend an average of thirteen hours a day sitting.
Kelly Starrett says we are not moving enough, not moving well and we are not performing basic maintenance on our bodies. His book is a mobility system aimed at turning you into a healthy, productive and fit deskbound warrior.
The book explains the consequences of poor posture and is full of easy to understand diagrams and full-colour photographs showing different postures, concepts and exercises. The book describes ways to optimally move, for example squatting, walking and carrying a bag.
There’s a whole chapter on setting up and using a dynamic workstation (more often called a standing desk). Here are some general guidelines:
Standing desk guidelines:
- Flat shoes are the best choice
- Soft floor under your feet or an anti-fatigue mat
- Use a footstool, slant board, foot rail or fidget bar
- Adjustable or fixed-height standing desk with a height of around 40 to 42 inches tall
- Optional stool for leaning on
Kelly advocates using mobility tools to perform basic maintenance on our bodies, like foam rollers, battle stars, balls, double balls and exercise bands.
The last section of the book is the most useful as it contains prescriptions or exercises targeted at specific body parts.
There are whole-body prescriptions (exercises) for:
- Head, neck and jaw
- Upper back, trapezius, and scapula
- Chest and anterior shoulder
- Posterior shoulder and lat
- Low back and trunk
- Forearm, wrist and hand
- Upper leg
- Lower leg (calf and shin)
- Ankle, foot and toes
- Deskbound Rx