THE NEW ATTITUDE
Sturfing
INSTEAD OF SITTING AND STANDING
WORKING WITH HYPEREXTENDED HIP IS COMPLETELY NEW AND THE OPPOSITE OF SITTING
Sturfing allows continuous stretching of the hip flexor muscles, especially the psoas muscle. However, numerous other muscles can be stretched at the same time during tumbling, such as the pririformis, calves, hamstrings and abdominal muscles.
Sturfing is the opposite of sitting
Sturfing is an artificial word made up of sitting, standing and surfing. Sturfing allows you to work at a height-adjustable desk at full capacity and improves your physical well-being. Sturfing is the exact opposite of sitting.
Sturfing is a posture that replaces sitting and standing in the office. This involves keeping the hips in a hyperextended position, unlike sitting, where the hips are flexed. In this way, the hip flexor and other muscles are first stretched and then kept stretching.
Sitting is the cause of back pain. The main reason for this is muscle shortening, especially of the hip flexor muscle. Since sitting has been defined as unhealthy, more and more work is being done standing up. Seemingly healthy standing, however, triggers back pain in 72% of previously pain-free people after 2 hours at the latest and must therefore be cured by unhealthy sitting. The reason for the development of pain is the increased muscle pull of the hip flexor, which pulls the spine into a hollow back when standing and squeezes the intervertebral discs.
In sitting, the hip flexor (psoas muscle) is in maximum shortened position. It is thus shorter than when squatting or standing. When stretching the psoas muscle, the hip flexor is of maximum length, making it longer than when standing. The psoas stretch is thus the most important exercise to compensate for the seat-induced shortening of this muscle, which is usually already shortened since school days.
Psoas stretching is very strenuous and many people struggle with the exercise. On the one hand because the exercise is very demanding and on the other hand because it is very difficult for many to build up an appropriate stretch and then to hold it.
Sturfing solves this problem by using assistive devices to hold the stretching position of the muscle, making stretching easier, more efficient, more sustainable and effortless.
Sturfing - the held overextension of the hip
Sturfing allows for a much longer lasting stretch than is possible with normal stretching exercises. In addition, a much higher stretching intensity can be achieved.
Sturfing is theoretically also possible without aids, however it is practically hardly conceivable to set such a clear stretching stimulus here that success can be achieved.
A commercial tensioning strap can be used to provide a stronger stretching stimulus. The tensioning strap is placed under the table top of a height-adjustable table and placed under the leg resting on a chair.
Sturfing can also keep other muscles in stretch. In addition to the psoas muscle, these are the other hip flexors, the iliacus muscle and the pectineus muscle. The anterior thigh muscle (rectus femoris muscle) is also severely shortened by sitting and is responsible for increased pelvic tilt. Sturfing can also stretch this muscle. The reduced pelvic tilt and simultaneous stretching of the hip flexor muscle can reduce the hollow back and flatten the abdomen caused by the hollow back.
A held chest adduction can stretch the abdominal and intercostal muscles, helping to straighten and improve posture.
At the hip and knee, at least the anterior shortened muscles can be held in stretch position. Shortening-related discomfort in this region may subside.
Calf stretching is also possible during the sturfing.
Sturfing with the Sturfer
To sturf, lean your upper body forward against the back of the sturfer. This will keep your chest in an upright position. For better hip hyperextension, sit on the pelvic bar. This posture is extremely comfortable and does not require any effort after a short period of habituation. Already after a few days you will notice a reaction of your body: The body begins to rework muscles and fascia. Your pulse rate will change until your body adapts.
For a positive effect, an initial usage time of 15 to 20 minutes daily is sufficient. The rest of the time, you can use the Sturfer as a normal, functional office swivel chair.
The stretching intensity should be set low at first and then only increased gently over a period of weeks.
The advantages of Sturfing
IMMEDIATE EFFECTS ON THE BACK
The actual effect, the relief of the intervertebral discs, is seen immediately after the end of the sturfing. Users report significant lightness in the lower back. In addition, pain that you have felt, for example, during long car journeys, can gradually subside. This is because after years of increased pressure on the discs, it is often the first time that relief occurs. Since the human body is generally able to block out unpleasant feelings and pain as well as feelings of pressure, the user often notices for the first time how the back feels without this pressure from the strong muscle pull.
For better results and to avoid damage from over-stretching in any case, you can make the muscles stretchy and more supple by elastopressure before using the sturfer.
The basic position of surfing is possible in only slight hyperextension of the hips. For this it is only necessary to lean against the surfer in the sturf position. As the training effect increases, the pelvic press is then moved closer and closer to the buttocks, increasing the pull on the hip flexor each time. This should be done in slow steps.
Especially in the initial phase, you may experience a slightly uncomfortable feeling in your lower back. This is because surfing initially increases the muscle pull of the hip flexor and may initially cause a minimal increase in the hollow back. To provide relief here, two compensation mechanisms are built in. On the one hand, the lumbar support (lumbar support) can be extended very far so that counterpressure can be exerted against the hollow back on the abdomen side. It is set out slightly toward the abdomen on a soft-mounted gas spring. If the abdomen fits comfortably, no pressure points are expected. This is found to be extremely pleasant by users.
Another mechanism to counteract the hollow back and the slight pain that initially sets in is to position the leg over the upper leg rest so that the lower leg hangs back down. This has about the same, if not an additional enhanced effect in balancing the hollow back and pulling the hip flexor muscles. In addition, when the entire lower leg is placed on the upper leg rest, it is possible to stretch the posterior gluteal muscles as well. This posture is also extremely comfortable. Beginners can adjust the angle of the upper leg rest to gradually improve the stretch here as well.
STRETCHING THE FRONT OF THE THIGH
During sturfing, it is possible to bend one leg over a strap (sturf strap) in the knee joint, which results in stretching the front of the thigh. This also results in a significant improvement in pelvic tilt. You can also rest your knee on the knee rest to avoid tilting your pelvis on one side here.
STRAIGHT POSTURE THROUGH STURFING
The straight posture starts at the thigh when surfing. Stretching the anterior thigh muscles results in a straight pelvic posture. The pelvis is straightened. This subsequently has a positive effect on the posture of the upper body, as the abdominal muscles now pull less on the chest. It is also stretched by the hyperextension. In the thoracic region, the rib cage and thoracic spine are also straightened by continuous counterpressure. This facility is very comfortable and relaxes not only the abdominal muscles but also the intercostal muscles.
FLAT BELLY
Via the continuous stretching of the hip flexor muscles, the hollow back is significantly reduced. This ultimately also leads to the fact that thereby the hollow back and a possibly developed belly are reduced. The sturfer is able to significantly reduce the hollow back and also contributes to a more beautiful appearance through a flatter stomach.
A STRAIGHT POSTURE
The chest support is the first and so far the only aid that can achieve straight chest erection. Until now, there were only fabric holders, so-called back straighteners, but they can never maintain a continuous pressure.
A back straightener is usually made of fabric and can do little to counteract poor posture.
The breast area is anatomically shaped so that there is sufficient space for female users as well. In addition, both the button placket and the sweat groove are recessed. With the chest support it is possible to adopt different positions of stumbling, from lying slightly above the desk to a very upright position, various positions are conceivable here. In seat mode, the bus support can be used either as a jacket holder or alternatively as a headrest.
STRETCHING THE CALF MUSCLES
Depending on the position of the foot pads, you can also stretch your calf muscles at different angles, which has positive effects on the foot, calf and knee.
IMPROVEMENT OF HIP AND KNEE PAIN
The Sturfer stretches all muscle groups on the front of the body involving both the lower back, hips and knees. You are thus able to treat also the muscle shortenings that cause problems in the hip and knee joints.
PRESERVATION OF THE TRAINING CONDITION
By using the Sturfer it is possible to improve and maintain the training and stretching condition of the muscles without exercises. Unlike exercise or therapy methods, continuous stretching of the muscles while working at a desk does not cause the muscles to revert to shortening. Especially for people who are lazy about exercise, this gives them the opportunity to maintain their training status.
REDUCTION OF FATIGUE AND IMPROVEMENT OF VEIN FUNCTION
Since the muscles are continuously kept under tension, this has positive effects on muscle circulation and vein function. There is no slackening of the muscles, but the venous return is supported.
DEMONSTRATION OF YOUR HEALTH WILL
The Sturfer also gives you the opportunity to demonstrate their health will. Everyone will see that you are active and doing something for your body.
PREVENTION/PREVENTION
Pain usually presents itself only after a certain period of misuse of the body. In this respect, you can also use the Sturfer primarily for prevention, as it prevents pain conditions from developing in the first place.
Prerequisites for painless sturfing
It is believed that about ninety percent of back pain is caused by muscular shortening and muscular problems and this then leads to disc damage, vertebral changes and vertebral joint arthritis. In most cases, these diseases can be treated by improving muscular tension. Only in the case of severe wear at a late stage is the damage so extensive that it can no longer be resolved by muscular treatments. In these cases, a therapy capability would need to be established prior to falling. In the case of back pain that is not due to a treatable muscular cause, the sturfer should not be used without consulting a physician, or a sturfer capability should be established before use, either through therapies, invasive measures such as injections, infiltrations, or surgery.
With these conditions, sturfing may not be possible. A sturf attempt can usually still be made at:
- Arch closure disorder: This is a congenital problem in which the posterior vertebral arch is not closed. This leads to friction between the ends of the bones and often to increased stress on the intervertebral discs, which can result in increased disc herniations even at a younger age. Sometimes, if the pain is appropriate, the arch closure defect must be closed first.
- Vertebral arch fracture: Vertebral arch fracture (spondylolysis) is a fracture in the vertebral arch that usually occurs on both sides and is often congenital. The fracture can also occur in the teenage years due to a weak spot. The ends of the bones can rub against each other and cause pain, and spondylolisthesis can also occur. It may be necessary to screw the vertebral arch fracture prior to tumbling.
- Vertebral slippage (spondylolisthesis): As a result of a vertebral fracture, the connection to the vertebral joints is missing, which can cause the upper vertebra to slip forward (spondylolisthesis). The intervertebral disc cannot compensate for this offset and forms a false herniated disc, which can, however, pinch nerves. Here, fixation of the vertebral slippage may be required first.
- Hypoplasia L 5: Even if the vertebra is too small, usually the lowest lumbar vertebra, two false disc herniations will form. The reason for this is that the vertebra is too small (hypoplasia), which is why the normal-sized intervertebral disc protrudes. The result is an image similar to that of a herniated disc.
- Herniated disc: Herniated discs vary widely, and the degree of discomfort also varies greatly depending on herniation size, age, water content, and location. Many herniated discs do not hurt at all and are not noticed. In the case of fresh herniated discs and herniations that are still pressing on the nerve or in an unfavorable position pressing on a nerve that radiates into the leg (for example, sciatic pain), it may be that the herniated disc presses more on the nerve as a result of the stumbling. Therefore, the prolapse should first be treated or removed, or the spontaneous healing should be waited for. After about three months without pain, sturfen can then be started. If you have a bulging disc, you should definitely consider sturfen, ideally with preparation by a therapist. Sturfing relieves pressure on the intervertebral discs, which can lead to a reduction in protrusion.
- Lumbosacral transition disorders: There may be unilateral or bilateral congenital changes in the region of the lower lumbar vertebra. These are usually adhesions of the lower vertebra to the pelvis, which can lead to excessive wear of the overlying disc. This is referred to as sacralization, lumbarization, or Bertolotti syndrome. In individual cases, such an adhesion can be loosened, although this is not usually done as a stand-alone operation, but usually when surgery is required anyway, such as when a herniated disc needs to be operated on. The tension created by such a bone brace can lead to scoliosis (spinal curvature), but it can also result in an increased hollow back.
- Scoliosis: Scoliosis, the curvature of the spine, can have mild and severe forms. Even though those affected often suffer greatly from the curvature, in many cases it is not a cause of pain. In addition to the above-mentioned adhesions, varying degrees of muscle pull are responsible for the curvature. The bone grows faster than the shortened muscle grows with it, resulting in the curvature. Scoliosis does not preclude stumbling.
- Spinal stenosis: In case of spinal stenosis we recommend preparatory therapy, e.g. elastopressure, then sturfen can be tried. After decompression of the spinal canal, stumbling can be the effective means of delaying or even preventing the new development of spinal stenosis.
- Fusion surgery, disc surgery, disc prostheses: After spinal surgery, provided the relevant damage has been repaired and unless there is another condition such as spinal stenosis, tumbling can be a very good option. The surgeries usually do not eliminate the cause of the back disease, so stumbling may be recommended here to eliminate the cause of the disease. However, in these cases we recommend a previous therapy of muscle shortening by elastopathy and elastopressure.
- Vertebral fractures: In any case, a fracture of vertebrae should first be allowed to heal. The healing period is about three to six months.
- Osteoporosis: Thin and brittle bones are no reason not to throw. However, it should be clarified with the doctor whether sturfen is recommended in cases of high-grade osteoporosis.
- Hip joint prosthesis: An artificial hip joint is the only exception where we have to absolutely discourage stumbling. Since the strong pressure of the pelvic press can cause the hip prosthesis to pop out, tumbling with an artificial hip joint is prohibited.
Ask your doctor
In case of doubt, you should always consult your doctor and ask him if there are any objections to sturfen. However, keep in mind that many doctors and therapists do not yet know the basics of sturfing and stretching and elasticizing (elastopathy). Therefore, ask explicitly about the doctor’s experience with these methods and, if in doubt, always get an opinion from a doctor who has experience with these methods.
Preparation for casting
In any case, it is recommended to prepare the muscles for surfing if possible. This is possible by a therapist, preparation by the user himself is also conceivable. We recommend an elastopathy. Here it is necessary to first make the muscles to be stretched elastic. The following steps are useful here. First, all the muscles involved should be pressed for a long time at their muscle insertion, after which it would be useful to perform stretching exercises, at least for the first few days. In detail, it explains which muscles need to be treated and how, and which stretching exercises are recommended. The elasticization of the muscles should always be done again after longer breaks in stretching or after a longer period of non-use of the sturfer. The stretching ability of the muscles is only given for a few days after stretching and then falls back again in most cases. If you stretch regularly or use the sturfer regularly five days a week, elasticizing by pressing on the muscle insertion is not necessary on a regular basis. Nevertheless, it is occasionally advisable to have the muscle insertion treated again in order to exploit the full potential of the stretching here.
PREPARATION BY A THERAPIST
Basically, it is possible for you to see a physiotherapist of your choice. This person should be able to carry out appropriate therapy on the basis of these instructions. However, a physiotherapist needs some preparation time, because elastopathy and elastopressure of muscles via pressing muscle insertion are not part of the normal spectrum of treatment by physiotherapy.
We offer on-site and online training for therapists to educate them in this technique.
Nevertheless, the anatomical knowledge, i.e. the knowledge of the body structure, which the physiotherapist has, is sufficient to perform such therapy. Allow about 60-90 minutes for one treatment. Treatment in one session of physiotherapy is not possible due to time constraints. You need about 3-6 sessions to have treated all muscles sufficiently. At the same time, you should show the stretching exercises and also have them checked.
There are therapeutic procedures that master such techniques. Here it would be possible to visit therapists who are trained either according to the pain therapy according to Liebscher and Bracht or according to the Hock pain therapy. The method according to Liebscher and Bracht is somewhat more widespread, especially due to a pronounced YouTube marketing. However, it should be pointed out here that doing YouTube exercises at night is usually by no means sufficient, but requires treatment by a trained therapist, especially since pure stretching exercises lack preparation. The Hock pain therapy is somewhat more precise in individual points and can be recommended in particular when insufficient success can be achieved with the pain therapy according to Liebscher and Bracht, because in the Hock pain therapy a more precise diagnosis is made and additional muscle points are treated.
PERMANENT ELONGATION
To achieve ideal results, it is recommended to perform the following exercise additionally every day. Here also the previous repeated elastopressure of the muscle attachment points on the back would be useful. Bend forward, and for 2-3 minutes press the upper body down with arms crossed.
STRETCHING INSTEAD OF STURFING
Stretching exercises can be performed as an alternative to surfing. However, the key here is that the exercises should be performed almost daily.
STRETCHING AND TIME SAVING DUE TO STURFING
Surfing makes the stretch comfortable and can be maintained over a long period of time. This eliminates the need for tedious stretching and allows athletic people to use their time for other sporting activities.
LACK OF MOBILITY DUE TO STURFING?
Stumbling can be misunderstood, namely as an overly passive measure that promotes lack of movement. At first glance, such a way of thinking seems understandable. On closer inspection, things look different. Chair manufacturers observe that the adjustment options on chairs are hardly used apart from height adjustment, which is why more modern chairs are increasingly becoming automatic chairs that can adjust to body weight by themselves. These chairs are purely passive. When stumbling, a position must be consciously selected from various possibilities, and there is repeated switching between these positions. It’s also a definitely different position than sitting in everyday life, in the car, at the dinner table, etc.
Beginners, in particular, will find that physical activity and pulse levels increase as the body begins to remodel its muscles and fascia. Sturfing for extended periods of time can be physically demanding for the untrained at first. Formerly bruised structures and cartilage can unfold again and better absorb nutrients, such as nutritional supplements. The training condition of the body improves, which encourages further sports activity. Stumbling is thus also a motivator to get out of the downward spiral of physical inactivity.
DAMAGE DUE TO INCREASED MOBILITY?
Critics of stretching exercises like to point to damage that can result from increased flexibility. Here it must first be pointed out that all movements are performed only within the limits of normal joint mobility. No joint should be forced by a piece of equipment or chair into a direction of motion that it cannot achieve. Such procedures are used in the medical field by therapists and also motorized motion splints, such as after knee replacement surgery, where extremities are tied to devices with straps to increase mobility.
This is not the case with such a chair. Primarily, the chair is set in a position where you can stand it well, and each user has it in his own hands to take the position that is comfortable for him. For a stretch, of course, the ideal position is one that goes easily into a stretching pain. This pain could be called feel-good pain. If the stretch hurts beyond this level of comfort, the intensity of the stretch should be decreased.
All of the studies that have been performed to date have not performed elastopressure prior to stretching in each case. In this respect, no study – neither positive nor negative – says anything about what it would be like if elastopressure had been performed beforehand.
Finally, it is noted that damage to the intestinal tract may occur in abdominal installations. This assumption also lacks any basis, because no high pressure is built up, but the pressure corresponds to that which occurs when one lies on the stomach in bed and places a pillow under the stomach.
The Sturfer as an aid
The sturfer allows for all of the above stretching positions. Other stretching positions are conceivable, but are not yet offered in the current version of the Sturfer.
Stumbling with and without aids
To be able to throw without aids, stand and grasp your palms in your buttock crease below your buttocks. Now push the hands forward, this will cause the hips to hyperextend. If possible, the lumbar spine should not fall into a hollow back. Theoretically, even a slight hump is acceptable. In any case, there should be a pull on the front of the hip.
If there is no traction, you can try the following stretching exercise to find out where the traction should be, and then try again while standing: Kneel on the floor and place one leg as far forward as possible. Place the rear lower leg on the floor. Now reach into your gluteal crease with the hand that is on the same side as your back leg and push your hips forward. At the same time turn your hips strongly in the direction of the front leg, which means that if you have placed the left leg in front, you must push the right hip strongly to the front left. If the right leg is in front, push the left hip strongly forward to the right.
It is quite possible to stand at a desk in the sturf position without any aids, although fatigue usually sets in very quickly here and the stretching pressure cannot be built up sufficiently. However, as an exercise for in between, this position is excellent.
Preparation for casting
Sturfen as a held stretching position allows the stretch that is allowed by the muscle. This is about 5-12% of the stretching ability. To improve the stretching ability you can prepare the muscles with elastopressure.
