Mike: Hey, guys! Welcome to MoveU Unfiltered, transforming the way you connect with your body and reigniting that winning mindset that guides you back to the active life you love.
Andrew: Hey, guys!
Mike: What’s happenin’, guys?
Andrew: Let’s get this closer to me.
Mike: Welcome to another episode of MoveU Unfiltered. I’m your host Dr. Mike Wasilisin with my cohost Andrew.
Andrew: That’s me.
Mike: He’s so excited about the topic today by the way.
Andrew: Yeah! I’m freakin’ stoked on it.
Mike: He’s like, “Is it just gonna be you talking the whole time and me just standing here?”
Andrew: I don’t know. Sitting here.
Mike: Well today, we’re doing a podcast today talking the best advice about sitting but we’re standing.
Andrew: ‘Cause sitting sucks.
Mike: We are streaming this through Facebook Live but we’ve made a decision that they’re not as important as the people that are in this microphone.
Andrew: Yeah, yeah. So, hey, guys.
Mike: You guys are still important but here’s the thing. When we’re doing a podcast and also doing a videocast, we don’t really know where to look or who to talk to. Because there’s people that don’t know we’re recording – that we have 1,000s of views – and then there’s people out there in Facebook that we only have, less views currently.
Andrew: So, podcast is winning.
Mike: It wins, so, we talk to the microphone now and not the people actually Live watching us. Are we clear?
Mike: Andy, what do you got there?
Andrew: Stick mobility stick. It’s awesome.
Mike: You like that? Dude, that was one of the best things we got. Stick mobility sent us –
Andrew: I just walk around with this stick.
Mike: Yeah. It – they sent us like a whole thing of their stretch sticks. They’re actually really cool. [stickmobility.com?] People send send us free stuff but, honestly – it’s so funny what happens, guys – is we’ll get it, Andrew will rip the box open and then he’ll just chuck it in the closet like a corpse.
Andrew: Like, “Yeah, that was cool. See that in a couple years when we clean the closet.”
Mike: You remember the dude that came in here – he came in here looking for some lumbar traction devices? And I’m like, “I don’t know man, they’re in the closet. Go find them.”
Andrew: Digging through it.
Mike: He was gone for an hour in there. He came out with, like, dust all over him [with?] ripped clothes.
Andrew: Dude, like – Yeah. We get a lot of stuff from people.
Mike: Alright, so let’s talk about some stuff there. So, the purpose of today – what we’re even talking about is – we’re going to talk about, this is the best advice about sitting. I just heard a statistic, from an unknown source – an unreliable source, that we sit an average of nine hours a day. That sounds about right. Even myself – pretty damn active – I still know I sit at least five to six hours a day.
Andrew: Oh yeah. That’s the thing, those people are sitting like nine hours a day at work. I don’t know where that study or whatever you read, but a lot of our patients literally sit for seven to eight hours at work. And then they go home and well, they’re driving home and then they’re sitting at home and –
Mike: – at the kitchen table and then they sit on the couch. So, you’re actually on your feet for, like – there was this meme it was funny –
Andrew: – 33 minutes a day –
Mike: – it goes, it was this meme – it was a meme about this Fitbit thing. ‘Cause you know, they’re supposed to be positive, but the the guy set up his Fitbit and it goes, “Congratulations! You-” it’s like, “- you walked six steps today! Good job.”
Andrew: Six. Yeah, I don’t actually think that’s too far off for some people.
Mike: No, it’s not – it’s not. I do, like, ten to twelve thousand steps a day, I’d say. That’s what I do.
Andrew: I lost my thing, I quit wearing mine. I’m like, alright I know I consistently walk a lot more than I think.
Mike: – and I know Fitbit, my sleep is shitty. I’m aware of that.
Andrew: It hasn’t –
Mike: Well, no it helped me. Fitbit helped me. I think I slept better with Fitbit on ‘cause I wanted to make sure I got my number.
Andrew: It’s a challenge. It’s like, “I’m going to sleep so hard tonight.”
Mike: Alright, so back to sitting. We all sit a lot and what sitting does, it’s caused this – and this is what we’ve figured out, like we’ve been practicing in here doing clinical shit for, myself, 17 years, Andrew, like four or five. But what happens is, at first everybody walks in and you go, “Everybody’s unique, everybody’s case is special. You’re different. Oh, you have this diagnosis. Oh, wow. Let’s get an x-ray to show that you have what we already know that you have.” And the point is, is after like 17 years and, like, 1,000s and 1,000s and 1,000s of visits – you start to see some uniformity with people not being special.
Mike: It actually becomes so predictable now, that people tell us online, their symptoms online, in an email, and we already know what they look like. I already know what underwear they’re wearing. Just by telling me where there knee hurts.
Andrew: That’s awesome. It’s true though.
Mike: “I have patellar tendinitis.” Yeah, OK. You put all the weight on your quads.
Mike: You run with your quads. You’ve got no weight on your heal, your arch has collapsed –
Andrew: – you shift your crotch forward.
Mike: You shift your crotch forward, your knees bucklin’ in. You’ve got this huge arch in your back the rounding upper, the shoulders are rolled in; and you’re sitting down most the day and then you run on weekends.
Andrew: Oh yeah, or you do that all day and then you go do crossfit.
Mike: Or crossfit, right. And that’s right, you don’t like my crystal ball but – guys, I have a crystal ball. It’s nice, heavy. But the reason I have it is because –
Andrew: It’s a ball of glass, dude.
Mike: Yeah, well it’s not crystal.
Mike: Is that – I was wondering how to make glass the other day.
Mike: That’s awesome. So, the point of the crystal ball is – is, like, we don’t need to see you guys. OK? We already know what you guys look like and why you hurt. And sitting – let’s be obvious here, sitting we all know is a disaster on the body. You cannot be to a level of physical ability that you want if you spend most of your life sitting. You can’t because you’re sitting and what’s happening is – I guess we’ll go over the process – when you’re sitting, what’s happening is this, you sit and then it throws your hips into this – you either throw yourself into too much forward tone or the hips tuck underneath [inaudible], so it flattens your spine. OK? And now what happens is your hip flexors, the muscles in the front of the hips get so tight all day, and it forces you to drop your shoulders forward and your head sticks forward and you’re texting like that, you’re typing like that. And so you go to stand-up and, what happens is your hip flexors are so tight your body is leaned forward but you don’t like that, you like to walk upright. So you then decide to create this huge arch in your lower back to pull your roundish shoulders backwards so you look like kind of like a human being but not really to people like us. And it’s a way for you to mask your shit posture is what it is, developed from sitting. We know that but see, here’s the thing, I’m learning – this book I’m reading, switch, which I really like, because we’re really looking out to help people make long-term life changes. Because change is hard and we know that knowledge is – doesn’t necessarily mean people are going to change. You’ve got the fat doctor that knows that knows that – tells people advice about how to live and he’s –
Andrew: – fat.
Mike: You’ve got the family therapist whose life’s a living hell but they know what to do, right?
Andrew: We’ve seen a lot of those.
Mike: Yeah, we have some as patients. So, we know that knowledge isn’t everything but there are things that you can do right now to help your situation when you do sit. I mean, because let’s face it here; you’ve got to drive, you’ve got to fly, you’ve got to sit down for meetings – even though I kind of don’t – but you do. You’ve got to sit sometimes. And if you’re somebody who, you go, “I have to sit at the office, they make me. They do.” You know what? Get another fucking job.
Andrew: You haven’t even asked, I guarantee it.
Mike: Do something with your life, that you love, if you’re forced to sit down all day long. You’re a human being with free choice. Do something you love; you only have one life, OK? So, get – because people tell us that.
Andrew: I think the worst patients we’ve ever had are those that say they can not get some sort of standing desk, even if it’s just a cheap $20 modification. You throw some boxes on your desk just to get yourself standing, that’s better than waiting for them to pay for a nice desk or whatever. But they do the worst because they continue to go back to a position that fucks them up.
Mike: You can’t build from that position.
Andrew: They come in here for two hours a week and then they go sit for eight times five – forty. Times one.
Mike: That’s just at work! That’s eight times five at work only. And so, here’s the thing – and another thing we hear is people are self-conscious. They go, “I don’t know. If I stand, my head goes above the cubicle and everyone can see me.”
Mike: Here’s the thing, guys –
Andrew: – they can’t see you actually ‘cause they’re just going – they’re hunched over, staring at their phone or their computer. They’re not – they don’t even know you’re their.
Mike: The truth is guys, is you’ll – is that – it’s a bunch – 90% of people are a bunch of drones. And meaning like, if you are uncomfortable with standing because everyone else is sitting; you are a drone like everybody else. And you know what? You can actually improve yourself and impact all of your coworkers by choosing to stand. They’ll look at you weird at first, they’ll go, “Why is he looking less and less like Igor and more like a human while all of us are looking or curling up like a question mark?” This is –
Mike: Yeah, they’re uneasy with it but you know what will happen, though? Is you’ll inspire them to do the same.
Mike: You’ll 100% inspire them. I know this because we work with 1,000s of people here; we know what happens. One person gets a stand-up desk, everyone wants a stand-up desk.
Andrew: And, I do want to say that a stand-up desk is not an answer to improving your situation but at least giving yourself different possibilities throughout your day. Whether you’re standing for two hours and sitting for six, that’s better than what you were doing. So, just changing it up. I don’t want to stand for eight hours a day and I don’t want to sit for eight hours a day; so, mixing it up a bit. I’ll even lie on the floor if I need to or get into a kneeling position on the floor. Always mixing it up.
Mike: I do a thirds – I do one-third, one-third, one-third. So, what I do is, I’ll stand-up for like an hour or so, and then what I do is I lay on my stomach for an hour. I make sure my head’s in the right position and then that hurt’s my neck. So, then I’ll sit down for an hour and then that hurts my back. Right? But, like, if you cycle through those things. Those three – do the one-third, one-third, one-third rule – then you’re probably gonna be doing a way better job than you’re doing right now… Say something.
Andrew: I know, some people are like, “I can’t lie on the floor in my office.” Why not?
Mike: Why not? Why don’t you take a yoga mat in there, go in the corner. OK? Go into storage B, move some shit and just lay on your stomach. Like, guys, remember this: at the end of the day, we’re sophisticated monkey’s without all the hair, some of us. We’re designed to be like swinging and moving around OK? Look, I’m science background, I’m talking about evolution, looking at genetics, looking at monkey’s; we’re 99%, OK? You put anything in a cage and make it sit. You feel bad going into the zoo, looking at them? You are a zoo animal, just so you know. There is no difference between you, sitting in a cubicle then there is a mountain lion sittin’ in a freaking box with a lid on it. It’s the same shit! So, you can’t expect to be happy and pain-free and live a fulfilling life when you’re sittin’ on your ass the whole time. Doesn’t work. So, enough about me kicking you in the ass, about sittin’ on the ass. I want to talk about some strategies why you are sitting. Some things that I learned.
Andrew: Go for it.
Mike: So, sitting can actually be quite a learning experience and there are a lot of different positions you can put yourself in when you do sit. And this is something that – I know Andrew does – I cycle through these all day. So, when I sit – for those of you guys that don’t know the six main movements of posture, the six posture movements; go to MoveU.com and sign-up for our free program and learn the six movements because we’re gonna always talk about those six because those movements are what you toy with, throughout the day, to keep your body – to keep the circulation good, to keep your joints from getting jammed, your disks from getting jammed, or your shoulders from getting tight. But, one is pelvic tilt. So, when I sit, the first thing – what I’ll do is, every few minutes, Andrew, I find myself – I’m like crunched up.
Andrew: Oh, yeah. I’m just, “Ugh.”
Mike: Yeah, like, “Ugh.” I’m, like, leaned over sideways and I got drool comin’ out of my mouth. So, what I’ll do is – I’ll do my pelvic tilt. So, I’ll go – I’m sitting – I’ll go arch, tuck, arch, tuck, middle. So, I find the middle and then what I do, is I try then to align my spine so it sits perpendicular on top of those aligned hips. OK? You can do the pelvic tilt but your spine can be still tilted to the right or tilted backwards or tilted the left or twisted.
Andrew: Or forward.
Mike: Or forward. So, I untwist my spine – I go, “OK, how do I set my upper body aligned on top of my lower body?” So, I find my pelvic neutral and align my upper body on top of it. You’ll see, its – when you’re driving, it’s to the right, it’s to the left, it’s forward – so align it and whenever it’s all aligned; you lock it down. So get your core, then you get your lower ribs – the ones that stick out – and you clamp ‘em down. And then you squeeze all the muscles around the back. And you try to really create a lot of pressure on the abdomen. What?
Andrew: Your voice changed.
Mike: I know, it’s the pressure in the abdomen.
Andrew: You’re bearing down, what’s it – what are you doing? Don’t do that.
Mike: The podcast listeners don’t know what I’m doing, the viewers do. But we already agreed that they don’t matter. So, that’s fine. You guys are special.
Mike: You’re special. You’re special. OK? I want you to know that. OK, anyways. You just got to give ‘em a little love. It’s like a jukebox, you’ve got to put a little money in there once in awhile to keep it playing. Keep it playing. That’s why we say, like, with dating too, with girls, it’s like, OK, here’s the thing – I don’t want to blow my cover here but, you give ‘em flowers every now and again. You write ‘em a little, special note. It’s like money in the jukebox, man.
Andrew: Turns back on.
Mike: It keeps it on. You gotta know when that song’s endin’ though, that’s the thing. You got to refresh. You’ve gotta put some quarters in there again. You gotta take ‘em out. Guys, listen. Take notes on this. They need that shit. A little note – you get their lipstick, write it on their mirror in the morning, “Baby, have a great day.” I’m serious; that buys you one week. That’s one week right there. You’re good to go. OK. A little note to put in their purse.
Andrew: I’ll use that.
Mike: Seriously! Just, those little things. It doesn’t take long at all. They’re little special things. You put it in places they don’t know. Like the yellow planter, stick it in there. OK? Alright. So, what happened?
Andrew: Good segway, I learned a lot there.
Mike: Did you? It works well. Alright. So, you’ve found this neutral hip position, you’ve clamped down your core – and, guys, remember: you’re not going to stay in this position for long. But, do you know what it is guys? It’s a reset position. Meaning, like, it’s hitting the reset button that puts you in a neutral position but you’ve got to keep hittin’ that reset – if I don’t do it 500 times a day, I don’t even know. I reset it 500 times a day. That’s why I look so good.
Andrew: It’s better to reset it than to just let yourself fall into that position and stay there.
Mike: Yeah, you end up staying there. Then you go to the gym and you just lift. You build strength around that position.
Andrew: Yeah, I’ve never seen anyone just sit and stay in that position for more than 15, 20 minutes. Eventually, something falls apart, ‘cause you’ve got your focus elsewhere. You can’t do work and focus on all your positions at the same time.
Mike: Right. But, you can do like a – I even do it for 30 seconds. So, what I’ll do – here’s my reset guys, like I said. My reset’s this, and this should be yours too: take your feet shoulder width – a little wider – and make sure your toes are pointed straight ahead when you’re sitting. What you want to do is grip the ground with your feet. Start with your feet and then push your knees outwards so that you can feel it under your big toe. Then squeeze your butt muscles. Butt muscles on.
Mike: Cheeks. Squeeze your cheeks when you’re sitting. Make sure – you guys here that? That’s mine. That’s what happens you squeeze it that many times. It sounds like that. It sounds like a piece of oak. That was actually my sacrum.
Andrew: You’re just hitting your sacrum? Cheater!
Mike: So, anyways. You’re not oak yet but you will be one day. So, you squeeze those and then what you do is you find that neutral position; clamp your core down. OK. Core’s on. Butt’s on. Feet are gripping. Then shoulder blades pinch down and back, like we go over – I don’t like how I do this, though, I mean, I look like a butterfly. It looks weird, I’ve got to work on it. So, shoulder blades pinch down and back and you get your head sticking forward 19 inches and you suck it back like a turtle. It give you a little double chin but, you know what? Know one’s lookin’, right now. OK. Give yourself a little double chin.
Andrew: You’re already in a cubicle.
Mike: You’re already in a cubicle, you’re fine. Nobody – you could be naked in there, whatever, it’s fine.
Andrew: It’s a TPS report, it goes right around.
Mike: Alright. So, I’ll work in that position for like a minute. But, you’re working and you’re browsing and next thing you know you’re on Facebook and whatever, and you fall out of it. But, when you fall out of it, that’s when you reset it. Once you do this enough, here’s what you’ll learn. You probably live your life in this constant fog of, like, a little bit of pain everywhere. But, when you start doing this stuff, you’ll realize that this makes the pain go away instantly. And so, when it starts to creep back a little bit you can nip it in the butt. By like getting yourself reset real quick. ‘Cause right now you’re in a fog of pain and, honestly, just an utter disaster. So, you get the stuff in position – no, you guys aren’t bad. We actually have a very active audience.
Andrew: Yeah, it’s nice.
Mike: It’s nice. We do. It’s a very active audience. That’s why we like Instagram and Facebook. Mostly Instagram. You guys are alright though, Facebook. That’s fucked up.
Andrew: You’re just mean to them.
Mike: We love ‘em too but –
Andrew: – if they’re watching, they’re like, “Fuck you, guys!”
Mike: OK, here’s the truth, right? Like, we’re growing like crazy on Instagram and Facebook doesn’t want to grow like that. So, we don’t –
Andrew: Blame algorithms and it’s just constant failure.
Mike: Why? Why? And, I’m like, it should grow. They’re almost the same thing.
Andrew: We’ve gotten as many followers we have on Facebook on Instagram in –
Mike: – three weeks.
Andrew: Three weeks, yeah.
Mike: That’s why, Facebook – that’s why you’re in the back of the bus. Until you guys pull your head out of your ass and start promotin’ this to some friends, maybe you can be upfront! How am I doin’ today?
Andrew: He’s angry.
Mike: I love you guys. So, but that sitting position – what you’ll find is this too. OK, I’m gonna give you guys some good examples. We don’t always sit in positions that are straight either. Like, even on a plane or in a car or maybe you’re just sittin’ on a wallet – which you shouldn’t, but let’s just say you’re lazy and don’t want to take your wallet out. What that does is this: when you have one hip higher than another one when you sit, your spine automatically stays upright. So if you have a hip high and a spine upright, you’re actually compressing the back on the side that the hip is high. You’re compressing it. So, what you’ve got to do is the same thing. Let’s say your left hip is high but your body is upright, you’re hurting the left side. You literally have to shift your spine in the other direction so the spine stays perpendicular to the top of the hips. Do people understand perpendicular?
Andrew: I don’t know. It depends on how well they did in middle school, junior high.
Mike: It took me awhile to learn that term. I just cleared it up last year, I think.
Andrew: So the chances are low.
Mike: Can you just explain what that means? ‘Cause this is a big deal when you sit. When you sit, you’re going to find a hip. Sometimes the hip is higher or lower than the other side. Or sometimes you have to arch, you have to untuck. How would you describe to them about keeping the –
Andrew: – should we describe what perpendicular is?
Andrew: If you just stand up and when you’re standing, you are perpendicular to the flat floor. Meaning, you’re –
Mike: – 90 degree angle to the floor.
Andrew: Do they know what 90 degree angles are? If they don’t, dude, you’re just – go look it up.
Mike: Go to school. OK? Go finish your education and then come back to this podcast. So, perpendicular, like he said, is if you’re standing the ground is flat and you’re straight up and down. So, you’re actually forming a right angle or 90 degree angle to the ground, that’s perpendicular. But the ground is like – with your body, your hips are like the ground. Yeah, your hips are like the ground. They’re supposed to be level and your spine is like your body standing on the ground. So, it’s supposed to be up and down. Now, if you’re standing on a road, let’s say you’re on a road –
Andrew: – a hill –
Mike: – a hill –
Andrew: – up on a hill.
Mike: That’s the word I’m looking for. Genius. You’re standing sideways on a hill. So, you’re not aiming up the hill, you’re not aiming down the hill. You’re going sideways across the hill and what’s happening here is you got one foot that’s higher than another one. And what that’s doing is that raises that hip up in the air. But your upper spine is, your spine – because your eyes like to stay horiz-, they like to stay – shit.
Andrew: – level with the earth.
Mike: Your head likes to stay level with the earth. So, what it means is you’re on the sideways on the hill, your hips high, but your spine is actually now not perpendicular to the top of you hips. You would actually have to lean your body down – down the hill. You’ll have to tilt your spine down the hill and now you’re going to hold that angle and then what you’re going to do is this. You’re going to find that pelvic tilt. You’re gonna go anterior, posterior, middle, squeeze the glutes, squeeze the core and then make sure that your head is also perpendicular. But that’s not a position you’re going to stay, that’s you’re reset position. Because, you’ll find – and I do too – if you find these unlevel sitting-things is – what Andrew? Why do you – why do you crush me like that?
Andrew: I’m sorry, keep goin’.
Mike: I was doin’ well.
Andrew: You’re doin’ – keep goin’. I just – I moved the mic closer to me because I’m naturally quieter than you are and you’re just moving closer to me –
Mike: – Andrew’s, like, at the very end of the table –
Andrew: – I’m just being pushed off the table.
Mike: We need a divider again. Here, let me get a divider out. Here – here we go.
Mike: There we go, this is tough. I just get really close. If you guys watch Instagram – I just find my face in the camera lens or in the microphone. I don’t understand. Personally, I just don’t think technology’s good enough where I can actually talk at a normal distance, yet. I’m sure one day it will be there though. But, this is a good lesson about the – guys, the word that we’re teaching, it’s called, “Biomechanics.” And actually, or you could just call it, “Anatomical Position.” Meaning the position your body’s meant to be in. So, anatomically, you’re meant to stand up straight, your hips are level, your spine is straight up and down, your ear is in line with your shoulder which is in line with your hip which is in line with your knee and foot, is a straight line going down. And then that posture, guys, is the building block then for everything you do. Your movements, the way you sit, the way you stand. Well, posture is standing. But it is the building-block for it. But so, now, the challenge becomes maintaining that posture when you sit. But there are ways to do it, like we said. Also, a twisted position when you sit. When would somebody do something like that?
Andrew: Well, they’ve got they’re monitor off to the side or there – like, you have your keyboard and your monitor in front of you and then you twist to do whatever writing you need to do on your planner or whatever crap you do on the side. So, you don’t actually like move the chair, you’re just spinning your torso and you’re holding that. So, you’re writing some crap and then you’re twisting your torso and typing and then you’re turning, writing.
Mike: Ah, right. So, do you want to tell ‘em the right way to do that one? ‘Cause I could just keep talkin’.
Andrew: I mean, yeah – you could rotate your damn chair or move it aside or move it, like, you have- it takes more time but you have to actually adjust things around. Like, move the keyboard, put stuff there. It’s like, “That’s a pain in the ass!” Well, yeah but so is the pain in your ass so.
Mike: That’s way worse than a pain in the ass.
Andrew: I think it’s important for people to know that it’s fine for your body to be twisted or not perpendicular, but in shorter bouts of times. So, not when you’re sitting all day. Like, you were talking a second ago, having your spine –
Mike: – spaced out –
Andrew: – perpendicular to your hips and everything. Your spine has to do that in order for you to get through life but if you’re just sitting there crooked, then it will inevitably just stay there.
Mike: Right. The human body is meant, guys, to work through all ranges of motion, right? That’s why there’s no, we don’t say there’s a good or bed exercises or stretches.
Andrew: It’s important to know what you’re doing in those exercises. So, there’s this thing called, “Gym Fuckery.” On Instagram.
Mike: It is so funny, guys.
Andrew: That’s @gymfuckery. It is the funniest stuff. Just people recording other people doing ridiculous exercises in the gym. They’re probably all fine, if they actually knew why they were doing the exercise that way. Like, what is their goal? Why are they doing that movement?
Mike: You mean that ridiculous thing they’re doing?
Andrew: Yeah, like, what is their goal?
Mike: Is that how you think with those? You see, I just –
Andrew: – they don’t know, ‘cause they’re just doing retarded movements and they think they’re doing a squat to strengthen their glutes. But, what they’re actually doing is strengthening their neck. Which is really – I mean if that was their goal, was to strengthen their neck, than that was the perfect exercise for that situation.
Mike: You know what happened? I just – did you notice, I don’t know if any of you guys noticed, there was a little glitch in my system there. Is, I got this new, this thing it’s called Qualia. It’s supposed to be, like, this crazy memory, like, focus enhancement. ‘Cause, like, I work literally, guys, until like four AM. I just keep going. And I got this for some enhancement and what happened was is my brain did something weird, something hit me. And I felt it do something and I just glitched. Oh, what was that. You can look it up at your own risk. I don’t know much about it yet but it’s very expensive. And, it’s intriguing though. Andrew’s scared of it. He doesn’t want to take it yet. Anyways.
Mike: So, you were onto –
Andrew: – you were talking about twisting, well we started talking about twisting while seated.
Mike: Right. So, what Andrew said, guys; if you have to twist when you sit – anything you keep doing a certain direction, over time. It’s going to catch up to you. It’s going to take you years to figure out that it actually is from that activity. ‘Cause what’ll happen is you’ll wake up in the morning with a sore back and you’ll think it’s your bed. But really, it was from the 29 – 290,000 times you twisted it over the last four years that are doing that. But now you’re trying to build comfort with a new bed and new shoes. So, you’re oblivious to the cause of this. The only true way, that we know, to understand the cause – and that’s what our frustration was with the medical system and fitness and exercise is for each person to truly be connected with each individual one of their movements. And whenever you can extract one individual movement from the body and play with it and learn to master it and then you put it back. Then you deconstruct another one – there’s about seven total movements – what? To deconstruct.
Andrew: No, you’re good.
Mike: Yeah. There’s about seven movements and what happens is then you start combining those together like pelvic tilt and core brace. Pelvic tilt and foot control. Eventually what happens is you become this very, very obsessed with motion. You become very intune with your body, to the degree of something you’ve never experienced before. It’s hard to even put into words but you become empowered and you have ownership of your body. At that point, you become – you end up figuring out little things you’re doing all day that are making you worse. Like, people in the MoveU Method, like, Nancy. Dude, I remember she puts – she goes, “Wow, I just realized that when I’m brushing my teeth everyday that I just massively round forward.”
Mike: Everyday. But it takes you understanding each movement to do that. It’s almost like me describing you what it’s like to be a black belt in tae kwon do and you’re like, in your head, you’re kind of picturing what it’s like and you’re, like, nodding your head with us. But, we know you don’t know –
Andrew: – how much work it takes –
Mike: – how much work it takes to get there. There’s this quote I love, it’s, “To know and not to do is to never really know.” Meaning, if you’re nodding your head and not doing, you don’t know. You don’t know until you do it. And that’s why we created the MoveU Method. It’s a guide for you. to be as in-tune with your body as we are with ours. And it was impossible to do that in the clinical setting because of limited time, and patient flow, and insurance stuff. It is impossible to do it in here which led to our frustration and then we looked around and we didn’t see anyone else teaching it. The only people teaching it were – there were doctors teaching other doctors how to teach that to patients, but we know that even them – it’s still so inconvenient. So, that’s why we developed the MoveU method is this start to finish guide about how to be as in-tune with your body as myself and Andrew are. ‘Cause we know where we are now, we’re like, “Wow, if every human out there could move and think about movement like we do, there would be, like, 95% less surgeries, less drugs, less trips to the doctor. Not only that but we’re actually – you can build strength from a powerful platform that lasts a lifetime. So, really what it is, the MoveU Method is a – is us getting this complex field of biomechanics that was started back in the year 1660. Based on mathematics and physics and numbers and angles and all these years that we had to do and really spending the last X amount of years simplifying it. So, you can – we streamline the process to you. Without all those math and numbers and fancy words and it’s fuckin’ awesome.
Andrew: So good.
Mike: Dude, it is so good. I can’t wait ‘til we can scale it up to the world. We haven’t even scaled, we’re still like in testing phase but it’s just – it’s too good.
Andrew: Yeah, we don’t have the manpower yet.
Mike: Yeah, we don’t have the manpower to scale yet but it’s comin’ up soon. Real soon. But that’s the true way to really grasp what we’re talking about, with anything – sitting. Like, we try to provide you guys with all this information, these helpful tips for free, we’re happy to that for you guys and we’re going to continue doing it. We’ll continue doing it but we know that you’re probably not going to get to that level without completing the program we put together. And if someone else made a great program then maybe that would be good too. We just don’t know of any other one’s there. That we trust, we don’t know of any other ones.
Andrew: That was a good talk on sitting.
Mike: Was it?
Andrew: It was great.
Mike: We talked about all kinds of stuff, dating – we took notes. Some stuff at the beginning, I forget. And now I feel something from that Qualia.
Andrew: Fat doctors.
Mike: Fat doctors.
Mike: I feel so – Oh! We can go over some modifications though, guys. OK, so – here, we’ll talk about – let’s talk about when you stand up. So, like I said, go to our free program and take the six point assessment and you’ll learn the six fundamental movements. At least learn the basics because when you apply those to every movement, you’re probably gonna do OK. But, when you stand – wait, this app says I’m sitting? But, hopefully, by this point, you’re going to get a stand-up desk. Alright, by this point, you committed, you’re going to stand up. But you’re not going to stand the whole time, like we said, but you’re going to do those movements just the same we did sitting. You want to make sure your feet are gripping the ground, your weight’s more over your heels, your butt is squeezing, your core is on, and your ribs are pulled downward, your shoulder blades are pinched, and you’re head’s pulled backwards. And that’s like a reset standing position. There the same six movements just applied to absolutely every other position. I’m trailin’ off.
Andrew: Yeah you are. But I don’t think that, that stuff is helping your brain at all.
Mike: Somethin’s goin’ on up there, though.
Andrew: You’re thinkin’ about other things. You’re thinkin’ about the comsos right now.
Mike: What cosmos?
Andrew: No, nevermind.
Mike: We’re on Cosmos Court. What else do you need to know about sitting? Oh yeah! If you’re sitting, guys, and if you have to turn, just turn the whole chair. If you don’t have a chair that turns, you know what? You’ve got problems if you can’t go get one. I think you can get one for $29 on Amazon. OK. Oh, and you want to know what a lot of people want to know, Andrew? They want to know about – how do I sit on an exercise ball? They ask that all the time.
Andrew: Oh, that’s a good way to put your spine into extension. Meaning, it’ll arch your back. That’s usually what it’s good for in the sense that it’s counteracting what you’ve normally done which is round the back when you’re sitting.
Mike: Maybe do one day on and one day off.
Andrew: Yeah, that would be nice. Switching between different chairs just – equal out in the end. Four hours of rounding, four hours of arching.
Mike: Hopefully it rounds off. The best chairs – the best seated chair I know of, I don’t own and I haven’t bought but I’ve sat on it once, it’s called –
Andrew: – is it the Wobble?
Mike: Waffer, walfer, whopler, wallabee –
Andrew: You’re not helping at all, no one’s –
Mike: – Swopper! Check it out. ‘Cause here’s what it does. Like, a good chair, it allows you to rotate to the left, rotate to the right, forward, back, and it allows you to arch tilt and this whole Swopper thing – it’s like a spring on a car strut.
Andrew: It’s like $600.
Mike: It’s more.
Mike: Bet you she would send us one now we have enough followers. Now, that we’ve over – we’ve got over 100K now like we got this time.
Andrew: Yeah, I mean you’re still not going to be able to sit in a neutral position just like any other chair. You can’t – you can’t like be in one place for a long period of time and expect to hold good posture. There’s no position that you’re going to be in that you’re going to be able to sustain, while you work –
Mike: – the longer you stay sagged in that position that you’re in, the worse it’s gonna get.
Andrew: Unless you sat there for an hour, only focusing on your position, not doing work.
Mike: I’m frozen, but I feel OK. Very unproductive today.
Andrew: I have that office face, I only do about 15 minutes of work a week.
Mike: About 15 a week, we do the rest – I just focus on sitting.
Andrew: It looks like I’m working.
Mike: Looks like I’m working.
Andrew: If you can’t find a way to alter your situation because your work won’t let you, that’s terrible work.
Mike: You know what we can talk about real quick, too? Is in vehicles – OK, guys, I have a theory –
Andrew: – oh, yeah. Being in a car.
Mike: I have a theory now that because the overall posture of America is just terrible, that these car manufacturers they just sat down and they go look –
Andrew: – this is the average person.
Mike: This is now our person. We have to make a seat that looks like a banana, so they can spoon into it.
Andrew: It’s like a molding.
Mike: A mold, so they little spook into the seats. So, what happens is, these new cars, the headrest is literally forward, a lot. Like your – Andrew’s sticking his head forward. Now, hey, listen. Do this at your own risk and don’t hold me liable for anything but I’ve found that on a lot of cars, I’m able to get the headrest and turn it around the other direction. Which actually makes it straight up and down instead of pointing forward. I found that works on a lot of cars – I don’t know if that was the intended design. Or I don’t even know if that’s safe. At all. But you definitely should have the headrest on there. Someone’s like, “I took – I did what you said, I took it off!” And I’m like, I never told you to do that. This is not good.
Andrew: Decapitate yourself. Not good.
Mike: It does need to be there for safety but if your headrest does flip around to 180 and it’s vertical, up and down. Then, contact the manufacturer to make sure that it’s right for you.
Andrew: They don’t know – I did it to mine and it just goes reverse. So, then I can just put my head back.
Mike: Andrew just looks out the moonroof and drives.
Andrew: Looking at the ceiling.
Mike: Do you have a moonroof?
Andrew: No, I can’t sit in a car with a moonroof, unless it was huge.
Mike: I know, it drops the ceiling down three inches.
Andrew: My hair is on the ceiling no matter what orientation I put my chair.
Mike: You know what I learned is people, whenever I’m in Toronto, people have no idea how tall we are. Because we’re both tall, so we just look average. I’m 6’4” and Andrew’s 6’5”, so people have no idea when we meet ‘em. And I try to tell them but they tell go that’s not true, my – I don’t know what to tell you man, I’m not going to lie about this. I have better things to do with my time.
Andrew: Are people surprised?
Mike: Oh, yeah! You walk in and they’re like, “Oh shit, wow! You guys are – you’re tall.” Yeah. I am. No, I didn’t play basketball. Yes, I know I’m tall.
Andrew: People have been sayin’, “Did you know you were tall?” Our whole lives.
Mike: There was this – there was a dude who was 7’ tall, right? And he had business cards made and it says on there, he hands it out and it goes, “Yes, I’m 7’ tall. Yes, it’s hard to believe I am. No, I didn’t play basketball, I played this,” like there’s more stuff to it. ‘Cause being this tall, guys, we get the same damn questions. Wow, you’re tall how tall are you? 6 foot 4. Did you play basketball? No, I didn’t. So he just hands them a business card and it just answers all the questions.
Andrew: That’s genius.
Mike: It is genius. That’s why I don’t say my –
Andrew: – I don’t think I’m – I’m not that tall.
Mike: I don’t say my name, Wasilisin because it’s the same. Wasilisin – Wasi – what? Wasilisin. Then I’ve got to wait for them to repeat it. Wa-Suh-Lawson. No, no. Wasili – then I have to coach them through it. Then they’ll go, “Wow, what name – where did that come from?” That’s why I don’t even deal with my last name anymore. It’s just Dr. Mike and Mike. If I answered to Wasilisin it would take me, I would say, 40 hours more a year to go through the process.
Andrew: Business card.
Mike: Business card.
Andrew: Sound it out for ‘em.
Mike: Bo-De-Gas. I need that thing with the little dots over it.
Mike: We’re trailing off. We’re on the deep-end now. Oh, Swapper is good. Swapper’s good. What are some other good chairs out there?
Andrew: I – I’m not… I really like those stools.
Mike: Yeah, guys, we sit on medical stools, like those little spinny-things. That’s just where we sit. We don’t use any backrest ever.
Andrew: I love being able to just roll around and spin. There’s nothin’ in the way.
Mike: It’s true, they’re fun guys. Those little medical stools are 100 bucks. You’re right, we just spin – we run across the room –
Andrew: – you have the freedom to, like, move around. I don’t know.
Mike: Yeah, you’re right. I like those too. And if you stand, we find these little pogo stick lookin’ things with this little bicycle cushion-thing, when you kind of stand.
Andrew: Yeah. You can, like, adjust it so that you’re kind of sitting but you’re standing so your, like, knees are bent, I don’t know, a few degrees. You’re just sitting on this thing and you look like you’re floating.
Mike: Yeah. It doesn’t feel like it though. It feels like there’s somethin’ up my ass. I don’t feel like I’m floatin’.
Andrew: That’s what happens when you get the cheap stool.
Mike: That’s what I did. That’s what I did. ‘Cause I try to find products – here’s what I do – I try to find products for all of our following, all of our people, that, like, they can – you know –
Andrew: – yeah. It’s like we – all of the exercises we post are things that people can generally do without crap.
Mike: I’m not like, “Hey, guys! Check out this DRX-19000, spinal decompression,” you’re gonna hit a button and just blue smoke comes out of it. “Look at you poor bastards! Look what I got! You gotta come in and pay for this in here.” Forget that. That’s not the way of the future. No way. We believe that all you need is what you have. Maybe a couple bands. All you need is what you got. Feet, what you have.
Andrew: I don’t know what to do when Marisol’s gone. Marisol’s gone.
Mike: Yeah, you notice everything we do, guys, is like – we don’t talk about orthotics, we don’t talk about special shoes. We don’t talk about belts or braces or posture shirts or tape. No. That stuff plays a role but that’s not – but by leaning on that pillar with those products will lead nothing – will lead you to a place of mediocrity and pain and just being, like, relying – you can’t rely on anything else other than your body and the muscles. That’s what they’re there for. So, we’ll use those things as, like, a reminder tool. People are like, “What about Kinesio Tape, for my posture?” And I’m like, are you gonna just duct tape yourself every day of the week?
Andrew: Or the straps that you wear, what – what is it? It’s like that bra-thing they sent us. It just holds you upright.
Mike: Andrew threw that in the closet.
Andrew: I just – I just collapsed into it and then I was just completely relaxed and my body was upright. And I could just do that for years.
Mike: That’s all – that’s all these fad –
Andrew: – take it off, you’re just –
Mike: – there’s this new thing out there, it’s like this – it goes around your back and it goes around your knees. And, like, you push your knees forward, it gives you arch around your back. You know, it’s just like, the Ultimate Lazy Teeter-Totter. There we go. Wow. I don’t even have to use my own muscles any more than I have to. Just less work. Basically, you’re asking for your body to be suspended like you’re a puppet. You’re just –
Andrew: – manipulating gravity.
Mike: It’s just – next thing you know, you’re, like, this puppet on, like, this crane and, like, it just ships you around and, like, just puts you places.
Andrew: Did you ever see the movie WALL-E?
Andrew: Where all the – everyone just stops doing – everyone’s so fat, they’re in these chairs that just hover around.
Mike: I didn’t see that, that’s funny. We got to pull a scene up from that.
Andrew: It’s funny.
Mike: What else with sitting? People go, “Is crossing my legs bad?” Guys, here’s the question – I’m gonna tell you this right now. If you have any question in your head right now, “Is blank, is this exercise good for my back? Should I be sitting like this? Should I be lying like -,” you’ve got to listen to our last episode. It’s called, “This One Simple Exercise Will Eliminate Your Pain.” Listen to that one. We made it as a funnel for our 100s of questions we get every month. We’re literally – every one of you in the future and every one of your friends that follows us and has a question like, “What exercise can I do for my back?” Or, “What’s a – give me me a unique exercise for my back.” That’s what they’ll say or, “What’s a special exercise?”
Andrew: “Should I be playing basketball if I have spondylolisthesis?”
Mike: Right. We just send them right to that episode. Because we get the same question 90% of the time, we have 100s of them and we have a staff here of not-many. And plus, we get – it gives us time, like, I literally organized that one. It’s an hour long podcast to help people understand about how to answer those questions intelligently. ‘Cause remember, we don’t do quick-fix here. So, I’m sure a site’s gonna pop up that’s gonna offer quick fix advice for everything. You know? It’s gonna be called, like, the quick-fix-doc. And then, it’ll like – it’s like, you know talking to the magic genie or whatever the fuck it is. You know, it’s like, “Do this one exercise and you’re good.” “What should I do for running?” “Do these four stretches first. Do these – get this one chair.”
Andrew: I think there’s a blog written for every one of their questions out there.
Mike: Right. So, maybe that quick-fix-doc.com comes up and you guys can start with him and whenever you quit – you’re done fiddlin’ around, doin’ that shit, then you come to us. People turn to us when they want a solution. Real solutions gonna stick and it’s gonna last. That’s when they turn to us. We just know by giving you quick fix stuff, it’ll buy you a week, a month, two months. And the pain’s gonna come right back, you’re problems are gonna come right back. Because it’s not about the – it’s not the exercise. It’s the way you’re moving when exercising. And the only way to move better when you’re exercise is to pull – is to deconstruct each one of those movements, so you can rebuild your posture and movement and that’s what we teach. We teach you – we’ve simplified the art of biomechanics and literally streamlined it to you so you can you move your body like a freakin’ rockstar. And eliminate your own pain, and become the athlete you want to become, the parent you want to become and just literally setting yourself up for the next 40, 50 years of you being active and healthy. So, that’s what we teach. There’s no shortcuts. We drew the line in the sand with that “quick-fix’ shit. I did it for a long time, so it’s not like I’m, like, talking bad to those people. But I drew the line in the sand said, “We’re not standing for that anymore.” It’s easy to stand for the quick-fix stuff as a local business though because it’s, like, you’re, like, limited with people, you know? Andrew what are you doin’ down there?
Mike: Just lean on the desk like me and cross your leg and sag into your right hip.
Andrew: That’s what I’m doin’.
Mike: Okay. Did we exhaust this topic?
Andrew: I – I mean, yeah. I was just so excited about it.
Mike: How about this, sitting exercises? How about people that just –
Andrew: I think I wrote a little thing on that.
Mike: How about this, Andrew, there’s these people that go – here’s what they do: they wake up, they sit down for breakfast, they sit in the car, go to work. They sit at work, then they drive – sit, drive to the gym and then they sit down and exercise at the gym.
Andrew: Oh, yeah. That’s awesome. I love that, you guys sittin’ in your – what are those called?
Mike: Recumbent bikes?
Andrew: Just the recumbent bikes and then –
Mike: I wish I could just burn every one of those.
Andrew: – and then the – just any of those seated machines.
Mike: Guys, think about this. OK.
Andrew: Well, people don’t know. They don’t know they can do that stuff outside of all of those machines.
Mike: We don’t believe in any machine, ever. Ever? Never. Everyone goes, “Well, there’s exceptions -” you know what? There’s not. Maybe 0.008% – something’s happenin’ with this Qualia, dude. I –
Andrew: – what about that machine? –
Mike: I know, that’s what we’re going to talk about. There’s two things. There’s two “machines” that we do –
Andrew: – they’re like cardio equipment –
Mike: – we do use. We use an upright bike. The Airdyne bike or maybe an upright – whatever the other bikes are.
Andrew: We have the SkiErg and then we have the rowing machine –
Mike: – like a rowing machine as well. We use those but – getting yourself in those proper positions on those is essential to making sure you’re good to go. But anything else, guys, if you’re seated doing shoulder presses, if you’re seated doing leg curls, if you’re seated doing quad raises, if you’re seated doing leg presses, seated doing chest flys, seated doing bench press, seated doing row – any of those –
Andrew: – Lat pull-downs –
Mike: – Lat pull-downs. Seated – remember, guys, you’re – what you’re building in strength in one area, you are causing a equal imbalance to occur in another. That’s why we promote full-body everything. So, instead of seated – instead of doing seated chest presses, what we’ll have people do is something called a push-up. Which is where you go in a plank position and put your hips in a neutral – hold your core engaged and you actually drop your nose towards the ground and actually use your body weight to push yourself back up again. It’s a newer exercise. It just came about in the last about 1,000 years, maybe more. But, that is a good alternative to the seated chest press.
Andrew: He’s being facetious, if you didn’t catch that.
Mike: That’s what my previous girlfriend would always tell me I was doing. I never looked up that word. Never looked it up.
Andrew: It’s alright.
Mike: I choose not to know what it means.
Andrew: You just did it. You’re good.
Mike: So, now we went over geometric – I guess – here’s the summary of this thing. It’s like, the summary is get off your ass, change your workstation around. Do it now or pay the price later. We’re in a quick fix society but this is long-term stuff. When you change your position now, you’re going to be changing your posture and your energy in the long-run. So, you make changes to your stand-up desk. You move to a stand-up desk. You now are more aware of whenever turn when you’re seated. You also understand the concept, now, of being perpendicular – perpen – perpendicular. Perpendicular to the ground; keeping your spine aligned. Also, going back to that neutral position where you’re bracing the core, getting the blades down, holding that; that’s your reset position. I went over a couple good things to – maybe a good chair to sit with, some stools. That’s it. We’ve exhausted the topic at 53 minutes on sitting.
Mike: The only thing longer is Michael Pollan’s In Defense of Food. I remember Omnivore’s Dilemma, the book. 17 hours, he talked about corn. And it was a great book. He goes, “That’s it, I’m the leader of corn, now.” Alright, guys. So, hope you enjoyed the episode about sitting. Hopefully now you can make some small changes in your life that are actually going to help you one, two, five years down the road and help you for a long-term active life, being pain free. And, also – that’s it thanks for tuning in.
Andrew: Thank’s for listening.
Mike: Bye, guys.
Andrew: Peace. Facebook me…
Mike: Take control of your back pain today. Go to MoveU.com, register for the free live webinar. Learn the three-step method that stops pain and get back to the life you love.
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