Hacking Your Meatware

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Exercises you can do at your desk - understand and protect your shoulders and back.

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  • Hip flexors - tight Glutes - soft Core - soft Low back – hurts Shoulders (pecs tight, traps/delts soft) Neck - tight Head – cantilevered, 10#/inch Upper back - hurts
  • Touching the ground OK? Sun salutation Otherwise lunges, wall stretches, bands, etc. Chairs, walls, doorways, laptop bags, ??
  • Hacking Your Meatware

    1. 1. Hacking yourMeatwareExercises you can do at your deskKurt Sussman@neophiliackls@merlot.com
    2. 2. Failures and SuccessesFailures● AC separation● Stretched ligament● Torn ligaments insideboth shoulders● Destroyed 1stmetatarsaljoint● Countless broken toes● RSI and laptop back● Weight: 190 in Feb 2009Successes● DL: 2x, Squat: 1.5x, Bench:1x● Weight: 175 ± 3 for over 2years● Cut my chiropractor visitsfrom 2/month to 2/year● I can still carry mydaughter a full Portlandblock (shes almost 14)● Born in 1961, and Im stillgoing
    3. 3. Sittingwill kill you
    4. 4. BalanceFront to backPectoral to deltoid and latissimus dorsiHip flexor to gluteus maximus
    5. 5. Lets move6-breath “sun salutation”BandsWall stretchesLungesLacrosse ballsCreative use of stuff at hand
    6. 6. Links and stuffPosturehttp://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/Shouldershttps://en.wikipedia.org/wiki/Articular_capsule_of_the_humerusStretcheshttp://www.asanasforwomen.com/yoga-info/feel-invigorated-try-sun-salutationsSupplieshttp://www.amazon.com/STX-Assorted-Color-Lacrosse-Balls/dp/B002BDI0UQhttp://www.flexcart.com/members/elitefts/default.asp?cid=495YouTubehttps://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYAhttps://www.youtube.com/watch?v=kfg_e6YG37U
    7. 7. Links and stuffPosturehttp://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/Shouldershttps://en.wikipedia.org/wiki/Articular_capsule_of_the_humerusStretcheshttp://www.asanasforwomen.com/yoga-info/feel-invigorated-try-sun-salutationsSupplieshttp://www.amazon.com/STX-Assorted-Color-Lacrosse-Balls/dp/B002BDI0UQhttp://www.flexcart.com/members/elitefts/default.asp?cid=495YouTubehttps://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYAhttps://www.youtube.com/watch?v=kfg_e6YG37U

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