Stand up! Sitting Strategies

My family will attest to the fact that you very rarely find me sitting down and when I do, it’s usually on the floor because I find that after about 20 minutes of sitting on the couch, my body is complaining.  We had a 2-hour meeting after hours at the gym last Friday and we all opted to sit on the floor and have our speaker stand to talk to us instead of sitting in chairs.  Airplane travel and conferences where I am forced to sit for extended periods of time are the worst for me.  Studies have shown that your spine is most challenge in the sitting position with 40 percent more pressure added to your spine compared to standing.

For some people, everyday is a day where periods of extended sitting are required.  Developing an awareness of strategies you can use while sitting is vitally important to surviving a long bout of sitting without pain.    Here are some key points:

  1. Create a strong pillar of support by maintaining neutral spine when you sit and keeping the muscles your trunk engaged.
  2. Create a secondary support by either sitting crossed leg in your chair or sitting in butterfly or frog position (soles of your shoes together, knees out to the side)
  3. Sit on the edge of your seat.  Ignore the backrests and armrests and stack your torso directly over the bones at the bottom of your pelvis.  You should have a 60/40 split between your hip bones and the soles of your feet.  This encourages you to stack your spine in a neutral position.
  4. Change positions as often as possible.  Check out the video I posted this week for some alternate positions.  Listen to your body, it will tell you when to shift.
  5. Get out of your chair to move around every 30 minutes or so.

When you HAVE to sit, here are the 8 best ways!



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