The Stability Problems With Sitting
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- Опубліковано 11 жов 2024
- Sitting in a chair is natural part of being a modern human. The problem with any chair, is that it's intrinsic design doesn't leverage the evolutionary, physiologic, stabilization anatomy of our bodies. In short, the chair forces a host of movement compensation on us. Sure, when it comes to sitting in a chair, your body can do it, it just doesn't dig it.
mobilitywod.com
Yet another Starrett video where I take a few moments of silence after watching to absorb it and then yell, "Well FUCK!!" at my screen.
who else felt the urge to get off the chair and stood for the rest of this video? :D
Lol
wow this is crazy.
you can really feel it how sitting is unstable.
then wehn you sit on the floor in a crossed position it gives you that stability. mind blown
mental how good the visual and audio quality of your videos now, they look fantastic
As always Kelly ... I truly love your explanation on how things work! Always as relevant as making a better "decision".
Any person who down voted this is from the dark ages. This guy is the Charles Darwin of human mobility. He basically decoded what was right in front of us. His methods cured my neck and shoulder problems. I spent $150 on his books and another couple hundred on equipment and I'm feeling better than ever.
Evolution is a factless fantasy. If Darwin had access to electron microscope he would have crapped his pants and garbage canned his fantasy
Can u share this with schools! How many young kids/teenagers getting neck, back and leg pain from sitting to long studying and being expected to concentrate for long periods of time whilst their bodies are trying to stabilize them on hard chairs!!!! And it's even worse for a hypermobile/EDS children like my son and also myself (in adult ed). Soft saddle chairs or kneeling chairs should be put in schools instead and movement encouraged regularly. Great video. 👍
Sitting in lotus forces me into posterior pelvic tilt and lumbar flexion. I find it harder to sit in this position than in a chair.
A MUCH easier fix I use with patients is to have them sit so that their ischial tuberosities are ~2-3 inches from the edge of the chair and hook their feet behind the front legs of the chair. This will place their knees lower than their hips which will allow them to sink into an anterior pelvic tilt without using any energy or lumbar extension. Now this only works with fairly robust chairs. If you attempt it on a chair weighing 5 pounds, you will probably fall on your face as the chair tips over when you let your hips sink forwards.
The other easy fix is to just roll a towel and place it behind your lumbar spine to passively maintain your lordosis while you are sitting with your feet flat on the floor and your back against the backrest. Since exaggerating your lumbar lordosis (a.k.a. extending your lumbar spine) is mechanically coupled with anterior pelvic tilt, this will also prevent your from slumping forward. This one doesn't work as well however because you have to maintain your feet firmly in contact with the floor to provide static force maintaining your hips from sliding forward on the chair.
In reality there is no single sitting position that is desirable to maintain for long periods of time. No matter which position you select, the passive supporting tissues will eventually experience creep deformity, which will cause the surrounding musculature to experience fatigue cramps as they are called on to pick up the joint slack to maintain the position.
Do you have any recommendations for someone who is forced to be in a sitting position? As a dentist I don't have many options when with a patient. Although we are trained to work in the most ergonomic position, I can feel tightness in my hips and lower back especially since I like to train with heavy weight in the gym. Thanks for the content!
+Adolfo Rodriguez I do super heavy hip thrusters on the ground and it seems to fix all that tightness. I haven't heard it online that that is the solution but I tried everything else and nothing does it like that.
+Adolfo Rodriguez i tend to do a lot of foam rolling, especially on the lower portion of my quads just above my knee to release tension from that area, i've never completely understood why until i watch this video.
If your quads have to pull your spine into a stable position, that means that such a small muscle group has to isometrically contract for however long you are sat in the position for to hold the torso in the position, and so the quads are constantly tense from this position, and my favourite way to release muscular tension is by SMR with a foam roller, it's not pretty, but it works.
+Adolfo Rodriguez Might be redundant, but make sure you use a saddle seat chair that is high enough so your hip angle is bigger than 110°. This makes your lower back naturally less kyphotic, and puts the hip in a position that is closer to standing and thus less likely to create compensation patterns.
+Anthony Abelardo do you have a barbell in your office LOL
+Adolfo Rodriguez I like to do the kneeling hip flexor stretch about every hour if I have to sit for ages. I also use a black rumble roller all over my legs especially on the quads and calves and a lacrosse ball for the glutes.
I love Kelly in theory, but in practice, he speaks to everyone as though we are all educated specialists, who need to understand intricate (and often irrelevant) terminology and physiological concepts, when what we really need is practical, "how to" instructions/advice for managing forced sedentary lifestyles (like desk jobs). I know sitting is bad, I know it's difficult to maintain correct posture--can you give useful tips to an average joe who doesn't have a highly specialized education in physiology? It comes off as a teensy bit pretentious to overload knowledge all over everyone's face, every single time. You're a smart guy, Kelly, but not everyone has the time to study anatomy and movement in depth, get all the jargon down, and be able to physically execute proper anatomical positions--we need a bridge between your knowledge/skills and where we're at. This is an advanced discussion. How about conceptual progression?
D.E. Bennett he's saying...make a better decision and sit less!
lol would take a twenty second video to say that
D.E. Bennett You're in the wrong genre of video's buddy.He is basically showing you exactly what he is saying.Look at his success his message is getting through,clearly.But feel free to start your own channel and you can explain everything how you want.
Kelly's approach is amazing
Your the man Kelly! Great vid!
I'm a 45-year-old man who's been functionally-disabled from Chronic Fatigue Syndrome since 2004. If I'm lucky, I function 2-3 hours per day, and I use that time for exercise (very carefully) and keeping up my house. Unfortunately, I don't have the option not to sit.
I do yoga and jiu-jitsu a few times per week, so some of the damage from sitting is being off-set, but the rebound always puts me back in the bed or in a chair.
How would I go about restructuring my life so I can sit more naturally? I'd like to think I'm not in for a lifetime of positional damage waiting on a cure. Thanks in advance, y'all!
I'm curious as to whether anyone has actually done an experiment using a stability cushion on a seat. When I worked a job where I was sitting down on a regular basis I sat on a stability cushion and I found that it forced stabilization in the core.
How are we supposed to manspread, properly, if we're sitting on the ground? What about sitting on someone's face? What's the proper form for sitting on someone's face (and does doing so leverage the evolutionary, physiological, stabilization anatomy of our bodies)?
When I study, I sit on my chair in a lotus position. Feels so much better than sitting in a conventional sitting shape.
+stewie griffin You're lucky you have that hip mobility to get into the lotus position. I would if I could. But my hips are locked in place. It's horrible. My body is broken right now lol.
+KAS470 - about a year and a half ago I developed hip impingement (lateral and anterior) which stemmed from a back injury ski accident years ago. I realized that all my sitting for work too was killing me. Right now, I'm nearly 99% fixed up. I'm working on more movement based exercises but it is very possible to unlock those hips. I've been doing myofascial release daily for the last 3 month then activating muscles to form new patterns. I can't say enough about KSTAR and his explanations and his thoughts on how we can fix our problems with proper training. Its all about movement.
Mitch Larouche Did you have pain in your hips as well? I have anterior pain in each of my hips and in some positions the pain is more pronounced even when I externally rotate them, but there has been some days where my hips have felt great. I guess it has to get worse before it can get better. Hopefully my body will adapt and heal through better mechanics and mobility work!
I have FemoroAcetabular Impingement. A pain in the anterior crease of my hip. Only my left hip though. Always painful doing exterior rotation for me too. I've done alot of KSTAR distractions on hips using resistance band and just working range of motion. My initial goal was to get a squat happening which I wasn't able to do a year and half ago. Now I can get down and hold my squat. I have realized alot has to do with my posterior chain not very active at the time - glutes and hamstrings. I'm working alot with posterior chain strengthening and in the last 2 months my pain is nearly gone.
Mitch Larouche try foundation training from Eric goodman
Dr starrett- there's some discussion about whether the psoas is actually indicated at all in extension bias postures. Indeed in my experience psoas rarely tests short clinically.
I have a desk job, and relate strongly to most of Starret's videos. Interestingly I have been seeing a physiotherapist and basically none of my hip/leg muscles "test short clinically", but i still have trouble. Even my quads when tested do not lack length for full hip extension, but i still have issues. At least in my case it goes back to movement patterns and my brain memorizing sitting as the normal "movement pattern". My physio guy has me doing mostly activation exercises intended to strengthen mind-body connection with glutes, core and hip stabilizers. The "shortness" in my quads/psoas is in my head or nervous system from sitting too much.
+Ben Swayne there are other hip flexors which do frequently become facilitated. try the couch stretch with a tensed glute and neutral pelvis.
Great information, thank you! Could you make a similar video regarding driving position?
+Dex yea but having your legs out in front of you changes the active muscles
Why not before you default to that unstable, poor position, just stand up?
my Dr said try to sit up straight so I tree and now I have all the problems u are talking about but worsened because I just kept doing it when it didn't feel good now my muscle tone is fucked up and idk what to do
Good Stuff Kelly !!!
Preach brother!
Great video
WOW!!! Very enlightening!
Great info, thank you
Oh lord the tight psoas feels like death when youre trying to squat
Thanks for the video!! It makes me cringe thinking of all the sitting me and my fellow college students do. Thanks Kelly
Damn Kelly. I'm having a lot of issues with my back, hips, knees. I'm a truck driver and I sit a lot. Help. 😫
I am after years of pelvic surgery and my left leg is 1.5 cm short. Is that a lot ?
Seiza vs cross leg sitting, which one is the best? I can sit in seiza after extensive stretching for prolonged period of time
so those Asian Cultures got right from beginning. Sit on the floor.
They didn't get it "right." They just couldn't afford chairs. Africans and Native Americans were equally "right."
@@profd65 do you really think you naive europeans were always as fortunate like nowadays?
K-Star wins Dr with biggest quads award
Any suggestions for an OTR truck driver? Are lumbar supports a better option than just trying to muscle trough prolonged sitting? Thanks
What do you think about the kneeling chair?
What do you think about hard fucking work?! Get in the gym/yoga studio and get after it. Apply the principals to the rest of your day if you cant apply them to work. Im sure you can apply them while at work, you just havent figured it out yet.
+micky mcfarts I was asking because unless you _live_ in the gym/yoga studio, or are standing for the entire day, you'd inevitably be spending some of the time sitting. Sure, you can sit cross-legged, or with the legs interchangeably tucked, but it isn't as comfortable as the standard sitting posture, which is especially apparent when doing any type of mental work (e.g. reading).
The problem _I_ have with sitting though, is that after some time, the mobility work that was previously done on the hamstrings gets almost nullified. Maybe it's because of the blood restriction, or due to the hamstrings being in a shortened position for the duration spent sitting, but either way, looking at it from a mechanical standpoint, the kneeling chair looks like it would at least delay said negation of the mobility work, hence the interest.
+Gloomy Moonie - I have sit/stand desk and kneeling chair. A godsend actually. I hardly use my regular chair.
So what about sitting.in a squat position can you explain that it feels comfortable can I sit that way
omg this exactly what wrong with me to the extremes .. WOW NO COULD FIGURE IT
So what do I do to straighten those 3 things out? :S I find it very difficult even with a lacrosse ball to solve my stiffness!
You mean the psoas and the illiacus (spelling?) the couch stretch will hit most of that, I started doing it every day
Justin Wolfe couch stretch? Im guessing that's not me just lying on the couch and watching netflix then? :)
+Littalwabbit lol sorry, but no. you can probably UA-cam or google it, it'd be easier then me explaining in words
+Justin Wolfe - I'll agree with that. Doing some myofascial release with theracane helps. Always remember also as Kelly states numerous times that the issue your having might be upstream or downstream from where your actual problem is though!
Mitch Larouche I heard about the theracane... is it worth a buy? I live in Sweden so I'd have to ship it here though unfortunately...
Thx. You are a genious.
Mr starrett, so the crossed legs / external rotation of the hip may explain why I feel more, hum, stable on seated lifts on the gym? I usually open my legs really wide, close to the end range of my hips or else I feel the back involved too much even on isolation lifts.
That would rip my knees apart!
Kstar should make chairs
Hey Kelly: So would you suggest sitting crosslegged in one's chair at work vs. the standard feet on the ground approach?
Thats what he said in the video seems like why he is suggesting. Also it seems another inference of this video is you should stand more instead of sitting all day
In the lotus position I do feel stable and notice that my hips are being activated. The only discomfort I get is that my legs start to fall asleep. Does anyone else experience this and if they do, do they have a solution?
I find that sitting on the ground in any position for a while will make something or other uncomfortable, be it knees, feet, legs. You need 3-4 go to sitting positions that you can cycle between. For example one leg under, two legs under, cross legged, knees up and arms around, legs stretched out etc.
i work in IT, so i sit in front of a computer all day. i get up to walk very little times, and i cant get a standing desk. is the lotus position my only option?
The videos in this channel and exercize are your only options. No one andwer for everything. Many answers for one thing. Get after it.
Try the Asian squat! That’s the squat that babies do after they start walking & some Europeans & most Asians do regularly. Try it for a 30 seconds to a minute every hour at your desk if you can’t walk around. The guy in the video, Kelly Starrett, has videos on how to do it properly. Good luck & I hope this helps.
Ok kelly sitting fr long periods is bad. So for those of us who have to drive and sit. How can we fix ? What sort of stretches etc?
+xbravo13805 - ya that is one very big problem ... truck drivers, travelling in your car for 10-12 hours long etc etc.
sry but i didn't get the last part (maybe because im not a native speaker). what exactly is the better decision now? standing upright all the time instead of sitting or are we talking about a squatting position in the style of ido portal? i've found you through other youtubers and this is the first video i'm watching and so far i like it but as i've already said, the last part confused me.
I think all he said was that sitting on the floor is better than on a chair and standing is even better. However, you have to have good posture when standing by creating stability trough the feet, hip and shoulders.
+yamato g. The better decision is unanimously avoid the positions that create patterns of instability, so stand. Sit at your desk? Get a standing desk.
+drantcg thanks both of you. That could clear some of the confusion 👍
+yamato g. i'm thinking about, how long we can stand? I mean if you work on computer for 8 hours. Is it too expensive?
Actually I'm barista and i'm working for 8-9h all time standing, walking, but... yea I'm walking, still my feets get tired (I have pes planus). hmm?
Let me know, if you tried this!
Ja kub yeah i've had that experience too that standing all day is kind of taxing for the feet and back but you should probably look into building up you feet muscles to get the arch back into your foot. I've tried doing this with barefoot shoes (that look like normal street shoes, not the ones with the extra toes - they are shitty). I've started to read on a standing desk that i've built myself. I think that such things are a good option to avoid sitting all day.
so I should sit on the floor
Hey guys i can do what i want the whole day, i end up sitting most of the day on a chair with my laptop because standing gets me tired after like 5 minutes. i also can get the lotus position it hurts my knees and i cant get my second leg s knee down. i am sometimes now lying on my bed but bending my neck to see my laptop is also not ideal, any suggestions?
Work out. Get flat shoes and run. Do yoga and jiu jitsu. SIT ON THE FLOOR. STRETCH EVERY DAY. USE THE STRETCHES ON THIS CHANNEL TO INCREASE YOUR MOBILITY. Caps for a reason. Do it.
micky mcfarts Haha i train jiu jitsu 6 days a week already Osu! i am doing most of that, but its still not an alternative to sitting.I cant stretch and train 16 hours a day.
respeezy well good fucking job my man.
i only said that because if you did all of that, standing and crossing your knees shouldn't be a big deal. fish oil? try onnit? i doubt you cant find some remedy from this channel and finding a better way to sit at work. get a bigger chair or something?
+respeezy - KSTAR's torquing of feet into ground to organize the spine really topped up my ability to stand for longer periods of time. I went from having really heavy legs and feet that hurt only after 5 minutes to being able to stand for an hour without any problem.
Since I work in office environment I was able to get a sit / stand desk and also a kneeling chair. I've pretty much removed a regular chair out of my day to day 8 hours of work. Along with what Kelly says about organizing the body, realizing posture is everything, I've really enhanced my overall life ... I don't sit for 14 hours a day anymore!
Mitch Larouche Interesting i have never seen a kneeling chair before, so youd reccomend it?
This man is a freaking genius!
U never stabilize sitting with our feet. This guy is just taking MWOD too far.
Taking it too far? How so? I think you're taking it too far, guy. Chill out.
I've checked out a few of this guy's videos, and nothing he's said was very new or remarkable. Essentially, he just recommends getting into good posture, but his recommendation is long-winded and technical.
Points for noticing a Buddha statue in lotus position left of frame at the start of the video.
so i should just sit in lotus forever
=)
So is the point of this video is to sit on the floor?
+swod1 No, the point is to not be on your ass all day every day, lol, but sitting on the floor is preferable to sitting in a chair.
Chrinic sitting is thd sane as chrinic standing
sitting in lotus while driving...
+Brandon Lancaster - haha ... auto braking cars might come soon! The LotusBrakes ....
@@NelsonBiglar Elon Musk, take note!
KStar FTW.
Does this also relate to taking a shit?
+Mace23q Yes. Kelly references pooping in a squat position all the time. I doubt it's a practice for him but the topic does exist and some humans in this world squat while shitting.
Get yourself a squatty potty
Macro evolution never happened.
nonsense
So many buzzwords...
So 7:14 of listening to Kelly with the takeaway "sit on the floor"? Some of us have desk jobs; we work for companies that discourage you from acting like an Indian mystic. Sorry, but very disappointing video.
+thomas paciello sometimes the truth hurts
standing desk bro
so I'm meant to sit on the floor at work?