# Why better posture? ## Better breathing. Better concentration. Better image. Better health. [Benefits of a Good Posture (And 13 Tips to Get One) - Personal Excellence](https://personalexcellence.co/blog/good-posture/) - Identify your key motivation for having a good posture - Pretend your body is held by a string - Set a reminder to check in on your posture - **Get a head, shoulder and back massage** - **Get a good quality chair with back support** - Good bed and pillow (Weighted blankets being investigated by arthur # Exercises ## From Bryan Johnson - [How I FIXED My Terrible Posture - 5 Habits - YouTube](https://www.youtube.com/watch?v=in9ubCilsT8&ab_channel=BryanJohnson) - [My 20-Minute Posture Coaching Session - YouTube](https://www.youtube.com/watch?v=cYGlj8Ryij8&ab_channel=BryanJohnson) ## Strengthen your back - [Strengthen Your Upper Back and Improve Your Posture - YouTube](https://www.youtube.com/watch?v=bukRH1Bt3jI&feature=share) # Working at a desk? ## A good setup ![[Desk - Good setup.png]] ## Ideally while working: Standing desk (50-75% of the time) + Moving on a regular basis - **Have a standing desk. Work between between 50% and 75% of the time standing.** - Your body suffers from it staying in the same position too long. * Avoid sitting more than 3 hours a day. Sitting for less than three hours a day could add two years to your life, according to a theoretical analysis of existing data published in BMJ Open. * [If Sitting is So Bad, Should I Stand All Day? | BehaviorFit | Health, Fitness, and Applied Behavior Analysis](https://behaviorfit.com/if-sitting-is-so-bad-should-i-stand-all-day/) - The more people stood during their day, the longer they lived compared to those who stood less (Katzmyrzak, 2014). Most notably, the study said “standing may not be a hazardous form of behavior.” - [How long should you stand — rather than sit — at your work station? | Waterloo News | University of Waterloo](https://uwaterloo.ca/news/how-long-should-you-stand-rather-sit-your-work-station) - Using advanced ergonomic and health risk calculations, Jack Callaghan, a professor in Waterloo’s Department of Kinesiology, has found that **the ideal sit-stand ratio lies somewhere between 1:1 and 1:3** – a vast departure from traditional wisdom. - “Historically what has been preached is a three to one ratio, but we found the opposite will give you the benefits of not sitting as much, but not inducing problems from standing.” For an eight hour work day, the highest ratio works out to standing for a full 45 minutes every hour. - It’s all about striking the right balance according to Callaghan, a Canada Research Chair in Spine Biomechanics and Injury Prevention. In the first ever laboratory-controlled study of sit-stand workstations, Callaghan found that 50 per cent of participants developed low back pain when asked to stand at an ergonomic desk for two consecutive hours. None of the participants were previous back pain sufferers. - According to Callaghan, the key to avoiding back pain while still reaping the benefits of standing, is to move early and move often. * **A few of the basic risks of standing still are:** ([source 1](https://behaviorfit.com/2016/12/20/if-sitting-is-so-bad-should-i-stand-all-day/) ; [source 2](https://www.whsc.on.ca/Files/Resources/Hazard-Resource-Lines/Prolonged-Standing-WHSC-Resource-Line.aspx)) - **Vericose veins** - Swelling in the legs - Sore Feet - General muscle fatigue - Stiffness in back and neck - **These examples are mainly a result of not moving around and getting the blood flowing. So common solutions for these symptoms are:** * Walking to get the blood flowing * Getting off of your feet and resting legs, feet, and back as needed # Products ### Best price-to-qualit - Standing desk - Songmics Standing desk - 80x62 Black LSD08B - Putorsen Standing Desk 32” Black ## Correcteur de Posture / Posture Corrector - Example : [Saona Concept Correcteur de Posture - Soutien le Dos - Redresse-Dos pour Femme et Homme - Amazon](https://www.amazon.fr/LANCEMENT-Correcteur-Posture-Saona-Concept%C2%AE/dp/B08C9G5T2F/?tag=correcteur-posture-21&th=1) - A mettre ponctuellement pour soulager le dos (et surtout ne pas mettre toute la journée), pour éviter de perdre en tonicité / muscles dans le dos.