Sitting is the New Smoking

We were made to move! Being inactive or leading a sedentary lifestyle not only reduces our basal metabolic rate (BMR), leading to low energy production and the accumulation of body fat (among other systemic effects); but it very often leads to the following major changes in posture and resulting changes in muscle function:

• Pelvis rolls back – we hinge on our lumbar vertebrae; unsupported by the back extensors and the abdominal stabilizers that keep the spine neutral. The result is the shortening of deep lumbar muscles as well the psoas muscle; reduction in intervertebral disc space and “deactivation” of the gluteus muscle group. Hip stability, as well as muscle firing patterns during walking and running, are affected.
• Slouching or rounding of the back is caused by relaxation of the extensor muscles of the spine. Sitting up straight requires these muscles to stay active – but if you’re pelvis already compromises your position – your back muscles will most likely not kick in at all.  This leads to strain on the fascia (sheaths of connective tissue covering muscle) of the posterior line, which often leads to tightness and muscle spasm in lower, mid and upper back regions as well as shortening of the hamstrings.
• The combination of the loss of pelvic neutral and slouching of the back leads to forward head posture – which leads to increased tone in the upper trapezius muscles, which draws up the shoulders; and loss of activity in the deep neck flexors which stabilise the neck from the front. Thus, again vertebrae take the punch, being loaded with the weight of the head at the wrong angle. This can lead to narrowing of the spaces between the vertebrae of the neck; leading to nerve root compression, referred pain don the arms, wrists, and fingers, muscle spasm and headaches.

Please take care to be aware of your posture whilst sitting and reduce the time of continued periods of sitting as far as possible.

Things to expect during your assessment may include biomechanical, posture and gait analysis as well as measurements of muscular strength and endurance, to mention but a few. We guarantee you that after this your movement will be improved and you will be well on your way to reaching your fitness goals for 2016!

Kind regards,
Maskell Biokineticist Team