1/4 Hour LabO #85: "What Does It Mean to Move When We Have a Sedentary Job?"

Sedentary Lifestyle: A Movement Issue, Not a Posture Issue

The issue of sedentary behavior and sitting is often linked to the idea of a shortened lifespan. However, it is crucial to understand that the problem is not so much the act of sitting itself, but rather the lack of movement. The squatting position, for instance, is much more natural for humans and is often adopted by children. Challenges like Paul Landon's, which propose removing chairs in favor of a squatting position, highlight this naturalness.

This sedentary lifestyle can lead to "proprioceptive sedentary behavior," where the body loses its kinesthetic contact with natural surfaces. The brain, programmed for energy conservation, favors comfort, which leads us to slouch and lose the ability to squat comfortably for extended periods, as shown by past challenges aimed at improving squatting.

Myths of Sitting and Posture

It is common to think that sitting causes back pain or poor posture. Yet, the problem is not about sitting, but rather about staying in the same position for too long. Pain is not directly caused by the chair, but rather by a lack of reflex stability and insufficient development of extensor muscles. Slouching while seated is not a chair problem, but a sign of weak reflex stability.

Similarly, habits like crossing legs are often linked to undeveloped archaic reflexes. The idea of placing a Bosu under your buttocks to improve posture is another myth. If archaic tonic reflexes are not integrated, the Bosu will not be sufficient. Movement is the key to reintegrating these reflexes.

Daily Movement: Simple Solutions for Sedentary Workers

To counteract sedentary behavior, the goal is to move more and not remain in the same position for extended periods. A simple method is to use the Pomodoro technique: every 25 minutes, stand up and move around.

Stimulating Proprioception: Feet, Hands, and Body

Proprioception is essential. The feet, which contain numerous mechanoreceptors, need to be engaged. At the office, take off your shoes and mobilize your ankles and toes. Hands are also important: performing complex movements with your fingers stimulates the cerebellum, which is linked to cognition.

Moving the center of the body with yoga-inspired mobilizations or other disciplines contributes to overall stability. This is referred to as the "varnish," the stability of the body’s center.

The Importance of the Vestibular System and Vision

When working in front of a screen, the constant convergence of the eyes and the near-immobility of the neck can harm the vestibular system and cervical proprioception. It is crucial to stimulate these three interconnected elements (eyes, neck, vestibular).

For the eyes, the simplest solution is to look away from the screen and gaze into the distance, preferably through a window, to widen the visual field. For the vestibular system, activities like jumping on a trampoline between work sessions, or simple head movements, can be beneficial. For those suffering from migraines or eye fatigue, an orthoptic assessment may reveal exercises to be done regularly.

Movement Over Position

Many blame their environment (sitting or standing) for their aches and pains. However, the issue does not stem so much from the position as from the lack of movement. Whether sitting or standing, if one does not move enough, problems can arise. The real challenge is breaking the vicious cycle of immobility.

The example of the "swiss ball" is relevant: it is not the ball itself that is magical, but the fact that it compels movement, thereby stimulating the vestibular system and enhancing cognitive processes. Thus, the problem is not the chair, but the absence of movement.

Practical Tips for Integrating Movement

In summary:

• Mobilize the neck: Perform gentle head movements.
• Mobilize the body's center: Focus on stretches or movements derived from yoga.
• Mobilize the extremities: Free your feet by removing your shoes, mobilize your ankles and toes. Perform complex movements with your fingers to stimulate cognition.
• Stimulate the vestibular system: Incorporate small jumps on a trampoline or head movements.
• Take care of your eyes: Take breaks to look into the distance and consider an orthoptic assessment if you experience pain.

Two additional tips:

• Work in "Pomodoro": Intense work sessions followed by short breaks to move, which enhances productivity.
• Incorporate play: Play with a ball, juggle. Movement through play is more fun and allows you to work without realizing it.