Apr. 20.

The Tech-Body Syndrome

The Tech-Body Syndrome

Part 1

 

Does your career require you sit for most of the day?

Today’s   technology is growing at a pace most of us cannot keep up with! The growth has caused an influx of jobs where people are required to sit/drive for most of the day, even personal training can be done completely online.

How many of us sit all day?

86% of Americans drive/sit most of the day!

Majority of Americans spend 13 hours a day sitting (not including the average 8 hours of sleep.)

What does sitting at a desk or in a vehicle do to the body?

Make it tight! In all the wrong places. Posterior muscles relax and anterior muscles tighten causing what we call upper cross syndrome. Unfortunately sitting over time can also cause lower cross syndrome.

upperlowersyndrome

Starting from the bottom; what’s tight? And what can you do to correct it from hours of sitting?

Calves

Due to the shortness of the hamstring complex, calves tend to become shortened at rest. Light foam rolling with moderate static stretching can help reduce this muscle imbalance.

Preventative measure: 1-2 sets of standing calf raises can help bring functional strength to the area.

 calveraise

Anterior tibialis

Shortened and tight from sitting.

Preventative measure: planter flex feet throughout the day.  

 IMG_8480

Hamstrings

Become tight and shortened in the seated position for extended periods of time.

Preventative measure: Seated on a raised surface using a trigger point ball, perform myofacial release to relieve the tightness. Followed by moderate static stretching.

 hamstretch

Adductors

Loose if sitting with legs relaxed, tight if sitting legs crossed.

Preventative measure- Proper functional leg training.

                                          Legs crossed- Stretch adductors 

adductorstretch

Hips/Glutes

Psoas is typically over tight in Tech-body with weak or under active glutes. Proper foam rolling and moderate stretching can be used to relive the tightness.

Preventative measure- Proper functional leg training and stretch hip flexors.

hipflexor

Form tip: Tuck hips in neutral to spine and push forward, do not lean.

Low Back

The QL (quadratus lumborum) and spinal erectors become tight due to the pull from the hamstrings once in the standing position.

Light foam rolling and moderate stretching to relive tightness .

qlfoam

Part 2: Upper Cross Syndrome Prevention Coming Soon!

Nothing hinders fitness goals like an injury, most often caused from tightness due to repetitive movements. Take preventative measures to insure your body is as functional as possible while training!

By Sarah | Posted in Training | Both comments and trackbacks are currently closed.