Deskbound · Standing Up to a Sitting World by Starrett, Kelly -- Read -- Imperial Library of Trantor

Index

Introduction

Deskbound Guidelines How This Book Is Organized

SECTION 1 Consequences of Poor Posture

The Rounded Spine: A Flexion Fault The Arched Spine: The Too-Much-Extension Fault The Side Slouch: The High Hip / High Shoulder Fault

The Importance of an Organized and Stable Spine Creating a Ready Spine The Rotational Key: Stabilizing Your Hips and Shoulders The Bracing Sequence: Reclaiming a Good Spinal Shape

SECTION 3 Moving Well: Walking, Hinging, Squatting, and Stable Shoulders

Walking Hinging and Squatting One-Hundred-Year Shoulders

SECTION 4 The Dynamic Workstation

SECTION 5 Optimizing Your Sitting Mechanics

Sitting on the Ground (Two Pillars) Passive Sitting (No Pillars, Really) Sitting Survival

SECTION 6 Performing Basic Maintenance on Your Body

A Systematic Approach: Mechanics, Lifestyle, and Mobility How to Treat Musculoskeletal Pain How to Improve Range of Motion Mobilization Methods Mobility Tools Mobility Guidelines

SECTION 7 Mobility Prescriptions

Programming for Mobility Whole-Body Mobility Prescriptions Prescription 1: Head, Neck, and Jaw Prescription 2: Upper Back, Trapezius, and Scapula Prescription 3: Chest and Anterior Shoulder Prescription 4: Posterior Shoulder and Lat Prescription 5: Low Back and Trunk Prescription 6: Elbow Prescription 7: Forearm, Wrist, and Hand Prescription 8: Glutes Prescription 9: Hip Prescription 10: Upper Leg Prescription 11: Knee Prescription 12: Lower Leg (Calf and Shin) Prescription 13: Ankle, Foot, and Toes Prescription 14: Deskbound Rx Afterword Beyond Deskbound Notes Acknowledgments About the Authors