Lesson 3 - Standing

Standing

Summary

With standing desks, still elevate the monitor to eye level. Avoid forward head carriage. Stand with symmetrical foot placement, activated glutes, and engaged core muscles. Avoid passive slouching. Shift positions frequently.

Transcript

Here we are with a standing desk setup. There are many benefits to standing at your workstation, at least part of the day. From feet to knees to hips, standing provides advantages. However, we will again focus on spine position for the Unsit Your Back program.

Even with a standing desk, whether fixed or adjustable (adjustable is preferable, as we work at desks for long periods), there must be a plan to elevate the screen to eye level. This allows easy maintenance of proper head and neck alignment.

I am using a laptop stand with separate keyboard/trackpad to raise the screen up. One benefit of standing desks is increased movement; you won't stand static in one spot all day. Any change in position causes motion - stretching, taking a call, etc. But whenever you can, practice good standing posture.

We want symmetrical foot placement, without toes pointing too outward or one foot differently positioned. My feet now have relatively neutral alignment. The exercise program will cover this further. For now, a little glute tension and engaged core - enough to prevent slouching outward - is key.

As often as you can, when using your standing setup check foot positioning, squeeze glutes slightly together, and activate your core minimally to flatten your stomach. This basic alignment helps the shoulders, arms, and head also naturally find neutral positioning, especially when standing.