Don't Just Sit There by Katy Bowman, (03) Building the Perfect Workstation, Notes

Post date: Aug 24, 2016 12:29:55 PM

Don't Just Sit There by Katy Bowman

(03) Building the Perfect Workstation - In earlier times we had to find food and water daily, build shelters and carry our worldly possession in our arms. Our bodies were exposed to a constant stream of variety and work. Walking on varying terrain provided random angles and grades under our feet. We sat at different heights on different objects when at rest. We had to use our arms and backs in whatever ways necessary. All this must be considered when it comes to optimizing the body’s function in daily life. The refreshment of mechanosensors, tiny sensors in the cells is important to keep the body from adapting. Loading different parts is also important. Cross the legs, sit on a pillow on the floor in a V-position, on a box on the stomach. The right way is as many different ways as we can.

• • Mechanosensing -the parts of the cell that sense how the cells are squished in response to moving and position. The frequency of cell stimulation is just as important. If we want to make our bodies stronger, we have to move, period. Keeping in mind the need to observe office norms, we can still make our bodies healthier. Office ass is real. Get up.

  • Standing Workstation - Try not to have a fixed set up. Keep the options open. Use a kickstand or a low profile stool.

  • There is no perfect keyboard - Maintaining or frequenting any single position for a period of time will result in a repetitive use injury. 33% of all work related injuries are musculoskeletal disorders with most occurring in the hands, elbow, shoulders and neck. Changing muscle use patterns on simple tasks helps.

  • Treadmills and Gait - Natural reflex driven gait involves a big posterior push off--a complex muscular event using the lateral hip muscles, glutes and hamstrings. Walking or running in this manner maintains the torso’s uprightness, keeps the spine stable, and loads the pelvic and hip bones properly, which optimally keeps frequent loads to the knees and hips to a magnitude they can handle. The pattern of muscular activation on a treadmill is entirely different and is a recipe for future injury. Going for frequent 5 minute walks is better than a treadmill and can keep blood flowing throughout the day.

  • Eyes and Software - The eyes require slowly fading light to increase melatonin production and kick in the sleep cycle. Artificial light from our devices affects sleep patterns, fertility patterns and other biological behavior. If experiencing issues related to melatonin, evaluate use of artificial light. Establish natural light whenever possible and restrict use of devices at the end of the day.

  • Monkey Bar - In the same way the legs should be strong enough to carry the body, so should the arms. Hanging from a bar provides the necessary loads to the upper body to counteract sitting.

  • What if you stand all day? - Focus on using alignment points, corrective exercises as well as transitioning to minimal footwear to avoid aches and pains from moving in the same patterns.

  • Adjustable Workstations - The best workstation is the one that provides endless options. Move more and in a variety of ways. Take small steps. Simply adjusting one body part can change things drastically.