Exercise!? What do you do to combat ‘synth’ posture?

Phillip · 2022-10-20T10:16:28.759Z

Standing desk is great, but I have noticed that standing for too long increases pain in my lower back.

Hooger · 2022-10-20T10:16:47.217Z

alechko:

Standing desk - got it for about a year, never going back. I rarely actually seat anymore, working while standing helps me a lot, also pretty easy to stretch / move while standing. Also I actually move a lot when musicing. Not for everyone, worked great for me.

This is one of the best investments I did in years!

And when I get tired, I sit down on this adjustable wobble stool.

20221020_1216372084×4624 2.86 MB

Perfect combo!

alechko · 2022-10-20T10:25:20.525Z

it was my experience when I started as well, I’ve realized that you have to strengthen your back muscles to stand for longer periods, things like cycling, swimming, yoga or any other exercise will improve your ability to stand longer, so basically bringing a standing desk pushed me to exercise more, which was the whole point.

you can also combine a stand desk with a “bar stool” type of chair, something you can sit on for a while without actually sitting, or getting a good chair and having your desk motorized with a memory bank so you could switch between modes fast and with ease.

again, this is not for everyone, but if you get to the point of “I have to be healthier” you will have to invest in it.

Hooger · 2022-10-20T10:31:14.204Z

Regarding exercise: I really, really like Ringfit Adventure for the Switch. Terrific concept!

natehorn · 2022-10-20T10:38:56.605Z

Standing desk definitely a good option - also consider DJ risers or DJ tables, they’re intended to be used whilst standing up.

Key thing is to move around.

If you’re an IKEA person you could DIY something really easily using a kitchen worktop (which are bigger and more robust than the desktops which I wouldn’t DIY with)

CCMP · 2022-10-20T11:57:27.904Z

The video is useful, I just ordered a yoga mat, I’ll give this routine a go.

blaize · 2022-10-20T12:10:39.951Z

If you live near a city with climb gym, I suggest you to try indoor climbing.
It’s you against the wall, no team, no ennemy, you set your objective, your difficulty with a lot of level to progress. The climbing community is very open and friendly.
Climbing will muscle all your body, especially your back and upper body.
You also need to use your brain to understand how to success this boulder. It’s like a puzzle.
And you will learn technics to move your body and use balance to fight against gravity.
Do some stretching and mobility exercices in parallel and you will be a new man.

Flood · 2022-10-20T12:33:37.383Z

Rucking! I started walking with weight on my back a couple of years ago and it’s been probably the best exercise I’ve ever done for myself. Keeps off the extra pounds (I lost nearly 15 lbs. in the first month of doing it before plateauing out), strengthens your back and core, improves your posture, and gets you outside and breathing fresh air. I’m currently up to 3-4 miles every morning with a 40 lb. pack and don’t feel the need to add any additional weight (anything over 50 lbs. isn’t usually recommended). Bonus that I live in a hilly neighborhood and you could bounce a quarter off my calves at this point.

There is a wealth of info online for those that are interested and depending on where you live, local rucking clubs if you’re into a group thing. Personally, I love the hour or so of the mental cleanse as well as the exhaustion when I’m done. I can’t recommend it enough.

BelterCremebrulee · 2022-10-20T12:42:57.441Z

The lower back pain could be because of posture. Many times I find if my tailbone isn’t tucked in properly that happens when standing.

snake-soap · 2022-10-20T12:44:21.672Z

Exercise will help you, particularly strength exercises. Make sure you are working all your muscle groups, especially your core and you’ll feel a lot better. I have a form of Spina Bifida which means I need to do a hell of a lot of strength workouts to stop myself from becoming bed bound and for sure bending your neck to look at synths is a killer.

+1 for standing desks or wall mounted shelving but you should start with making sure your body is healthy before spending money. Any heavy cardio work will sort your mental well being, it’s like a magic drug. My top exercises are:

Bog standard pushups
Bridge with leg extension
Superman from floor
Plank
Situp to stomach crunch
Running (I’m running a marathon next year)

L-Funk · 2022-10-20T12:53:47.623Z

I go swimming 1-3 times a week. My back hurts if I dont get at least one weekly swim.
It has a nice exercise without putting too much stress on the joints, with a physical demanding job it is a very good match.
As a bonus it is heavenly in summer!
I realize you have to have the facilities in reach or be rich to do it.

My synth corner is part standing up and part sitting on a gymnastics ball.
I hate sitting…I want to stand or lie down,none of this inbetween bullshit!

v00d00ppl · 2022-10-20T13:17:38.283Z

Pull ups even if it’s assisted on a machine did wonders for my ailing back. The next thing I did was try to make my studio desk with minimal gear as possible to avoid the strain on my back.

I do pull ups 4 times a week and military presses 3 times a week. That has kept the back and core in good shape

Also do the lat pull down machine too after pull ups they will add extra stress to your lats.

muzka · 2022-10-20T13:30:36.775Z

Coincidentally I started getting upper back and neck pain yesterday which ended up lying awake all night unable to move or lift my arm. The pain was so bad I couldn’t physically get to sleep as the pain would wake me up instantly

Must look through all these suggestions

Thank you

ghostbuddy · 2022-10-20T13:41:01.628Z

Go to the doctor and a physiotherapist

MichaalHell · 2022-10-20T13:42:53.274Z

Usually I go to the gym and run, but I’m really bad at staying consistent so it’s more like I have lapses of excercise over the course of a year… so to get a more consistent excercise in I started doing 3 small excercise each day…

Which are
10 push ups
10 squats
10 sit ups

I’ve done this over the course of a month now and i actually feel quiet good, I feel like my posture and strength are increasing…

If any of these excercises gets to easy then I just do more of that excercise… 10 sit ups doesn’t even register on my muscles one month in so I’ve upped the amount to 20…

I highly recommend this routine as it takes 2 minutes of your day.

GovernorSilver · 2022-10-20T14:58:55.718Z

I got a standing desk as well.

I generally alternate between exercising for strength and exercising for building muscle (hypertrophy) - about 6-8 weeks for each goal. I used to ignore hypertrophy, until I learned that muscle mass decreases approximately 3-8% per decade after age 30..

When I train for strength I use my Isochain or practice calisthenics at high enough loads to emphasize strength over hypertrophy… If working with the Isochain, I follow a simple routine, which is to test my 1-rep max force, then work at 70% 1-rep max for 6 sets of 6-second holds.

Hypertrophy training generally involves tiring the muscles out. The load should be at a particular level to stimulate it - if you can do 100 wall pushups before your muscles fatigue, this is unlikely to stimulate as much muscle growth compared to doing 20 pushups on the floor, which is a position that imposes higher load than pushups on a wall. Debate seems to be over what that load should be - some insist on high load, but if the load is too high you may stimulate strength gain over muscle gain.

I am currently testing a hypertrophy routine on the Isochain. Instead of 6-second holds, training is done at a load low enough to allow for 20-45 second holds, with the goal of reaching muscle failure within that time frame. After this current routine, I’ll try the Geoff Neupert Easy Muscle program for kettlebells and calisthenics.

GovernorSilver · 2022-10-20T14:59:48.628Z

I have not tried these yet but these exercises are frequently recommended for posture improvement - ideally you would do them at the end of your regular workout

https://www.instagram.com/p/Ci4_NtnqFzS/

reeloy · 2022-10-20T15:45:12.906Z

…yup…that standing desk is almost a must have…

all my gear is setted up to be handled when i’m standing in front of it…
and if i wanna take a seat, i have a seat that suits that hight…for comfort sitting, that seat offers a bar for feet/legs to rest on, in good angle to the proportions of my body…

it’s been like that since ages already…
but my posture remains a mess anyways…

i can even move and dance while i’m tweaking knobs or edit stuff in the daw…
but still…

only on display, like on stage or when meeting somebody new, i can remind myself every once in a while, hey, stay at least half way straight up, come on, u sluggy messed up freak…

so, this winter, i finally gotto beat my inner lazy devil and gotto get things moving…
and by things, i mean, me, myself and i…

strict time tables…stick to a daily routine…otherwise there’s no happy end for me…

out of bed at 8…
first thing…a glass of water…not too cold…
at least 20 pushups and some planking…
turning on some music, i came up with the day before…
crushing coffee beans while listening…
preparing the coffee…
coffee and cigarette morning ritual, still listening…
put my oncie on, put my headphones on, have my my silly slomo shadow dancing morning routine through the woods…
coming back, turn on my gear, start jammin’ and fooling around sonically for at least 2 hours…
preparing a brunch…which is always the same…some corn, an apple, a banana, some yoghurt…
checking mails…
having a nap, not longer than an hour…
drink heaps of water…
pushups and planking again…with additional theraband workout…
at least another 3 hours of working on my music…
preparing dinner…
eat in peace and silence…
working on music at least another hour…but if i have a run, it might get late…
but not later than 1 o clock at night, since i need my 7 hours of good deep slumber every night…
at least under the week…
week ends start at friday afternoon…

if get all this that straight all through this winter, i might be like fresh invented next spring…
totally ready for summer 23 with a great posture, happier than ever…
keep ur fingers crossed…

Sternenlicht · 2022-10-20T17:52:51.256Z

i did buy a elecrrical desk aswell, and i do ergometer session several times a week. The fddb android app was also good to track calories.

chaocrator · 2022-10-20T18:09:48.595Z

What do you do to combat ‘synth’ posture?

drumming!