Hacking Your Meatware

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This document provides exercises that can be done at a desk to counteract the negative effects of sitting. It lists injuries the author has experienced from lack of movement and improvements since incorporating exercises. Suggested exercises include a 6-breath sun salutation, using resistance bands, wall stretches, lunges, and using lacrosse balls. Links are also provided for further information on posture, stretches, exercise supplies, and YouTube demonstration videos.

Technologie Business

Hacking your
Meatware
Exercises you can do at your desk
Kurt Sussman
@neophiliac
kls@merlot.com

Failures and Successes
Failures
● AC separation
● Stretched ligament
● Torn ligaments inside
both shoulders
● Destroyed 1st
metatarsal
joint
● Countless broken toes
● RSI and 'laptop back'
● Weight: 190 in Feb 2009
Successes
● DL: 2x, Squat: 1.5x, Bench:
1x
● Weight: 175 ± 3 for over 2
years
● Cut my chiropractor visits
from 2/month to 2/year
● I can still carry my
daughter a full Portland
block (she's almost 14)
● Born in 1961, and I'm still
going

Balance
Front to back
Pectoral to deltoid and latissimus dorsi
Hip flexor to gluteus maximus

Let's move
6-breath “sun salutation”
Bands
Wall stretches
Lunges
Lacrosse balls
Creative use of stuff at hand

Links and stuff
Posture
http://nuchiro.wordpress.com/2011/03/05/what-your-pelvis-may-be-telling-you/
http://blog.amirkhella.com/2011/04/18/the-status-game/
http://myturnstone.com/blog/get-moving-sit-stand-and-walk/
Shoulders
https://en.wikipedia.org/wiki/Articular_capsule_of_the_humerus
Stretches
http://www.asanasforwomen.com/yoga-info/feel-invigorated-try-sun-salutations
Supplies
http://www.amazon.com/STX-Assorted-Color-Lacrosse-Balls/dp/B002BDI0UQ
http://www.flexcart.com/members/elitefts/default.asp?cid=495
YouTube
https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA
https://www.youtube.com/watch?v=kfg_e6YG37U

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