3 Everyday Errors that Destroy Movement and Rob Performance

1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
Page:  1 Next »
Print
by DR. SETH R. OBERST|DPT, CSCS

Keeping in line with our dedication to improving human movement and performance, this post is a list of everyday errors made by desk warriors and elite athletes alike. Errors that are made often, sometimes unknowingly, and hinder optimal movement. Movement and performance, by the way, are one and the same; poor movement patterns will crush and entomb hopes of elite performance and at the very least will shorten the ability to sustain high levels without injury.

1. Sitting

Sitting

[W]hen the sitting warrior takes his talents to the training room, he’s unable to achieve full hip extension, totally overextends at the lumbar spine, and wonders why his back is killing him when he tries to power clean.
If you could change only one thing to improve not only athletic performance but also everyday performance, rid yourself of sitting. The average American spends at least six hours per day sitting. Kelly Starrett calls sitting the new smoking, and that could not be more accurate. The real issues with sitting are two-fold:

General health problems:

Sitting causes fat deposits around the heart, increases blood pressure, decreases bone density, and literally may kill you. The scary part of that article: even exercise and physical activity may not be able to undo the nearly 40% increased risk of death.

THE FIXStand the heck up. Walk instead of sit while on the phone, take frequent breaks while driving, and just plain stand at your workstation. This is often easily done but neglected due to appearances. If your coworkers look at you funny, just know that you’ll be cashing in on your pension while they’re taking a dirt nap. Check this out to make a walking workstation on the cheap.

Performance detriments:

Besides the above scare tactics, sitting can really mess up your movement mechanics. When you sit, your hip flexors (particularly your iliopsoas) control the position of your spine and pelvis and are continuously in a shortened position. This causes them to get crazy stiff and hypertonic (imagine keeping your elbow bent for six hours and then trying to straighten it — it’s gonna be stiff, man). Additionally, sitting can drive the hip forward and jam it into the acetabulum (socket), and I suspect this is a major factor in the development of hip impingement. So now when the sitting warrior takes his talents to the training room, he’s unable to achieve full hip extension, totally overextends at the lumbar spine, and wonders why his back is killing him when he tries to power clean.

THE FIXPrioritize anterior hip and quadriceps mobility with a goal of undoing every hour of sitting with 5 min of this stuff. Own up to your sitting sins!

Page 1 2 Next »
Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Advertise Here

Most Popular of All Time

astewart30 published the post Size Doesn't Matter on Tabata Times
From the time I was 10 years old I have been aware of my size. I have always known how much I weigh...
CrossFit KSX posted on Facebook

Tuesday's Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*

CrossFit Center City shared a link on Facebook

#DIDYOUKNOW that CFCC offers Custom Fit Meals? These fresh, healthy meals are a great option for weeks when you're especially busy. They offer a huge menu that rotates week to week, and there's no commitment required. Use code CENTERCITY to take 10% off your first order. If you're thinking about participating in the #cfccrecharge or are struggling to find healthy options on-the-go, give CFM a try! #nutrition #paleo #paleoish http://crossfitcc.com/a-new-option-for-healthy-convenient-eats-at-cfcc/

CrossFit Center City shared an image on Facebook

Don't forget we are holding a 2 hour introductory Strongman clinic on Sunday September 28th. Link to sign up is in the comments. Email Record at record@crossfitcc.com if you have any questions about it and remember it is open to both CFCC member and non-members!

Kristy Parrish published the post How Julie Foucher Became Julie Foucher on
Editor's Note: "How Julie Foucher Became Julie Foucher" was originally posted to the Beyond the...
WhatWouldJohnMackEat published the post Portuguese Style Littleneck Clams on Nutrition WOD
Littleneck clams are hands down my favorite seafood. I eat them raw, steamed or cooked Portuguese...
Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Tuesday 9/9/14 15 mins to work to heavy Snatch deadlift + snatch pull + snatch For time: 10 power cleans 185/125 20 burpee over bar 30 toe 2 bar 200ft farmers carry 55/35 30 toe 2 bar 20 burpee over bar 10 power cleans

CrossFit Center City shared a link on Facebook

Learn all about the newest cycle leading up to the CrossFit Total on Halloween! Deadlift and Strict Press Tuesday tomorrow! http://crossfitcc.com/workout-of-the-day-tuesday-9-9-14/

CrossFit RDU shared a link on Facebook

CrossFit Invoke shared an image on Facebook

Body Comp Challenge is in full swing. Be sure to make these next 12 weeks worth it! #cfinvoke #cfiathlete #cfibootycamp #crossfit #bodycomp #fat #relentlesslife #weighin #eatright #nutrition #goals #progress

@TabataTimes on Twitter

Watch the latest episode of GPTV