Ⓒ 2019 THRIVE PHYSICAL THERAPY SAN DIEGO

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Efficient Sitting Posture For Everyone!



Many of us sit for VERRYY long periods of time. So, as super smart PTs, our first tip we have for sitting posture is...DON'T SIT FOR SO LONG! (mind blown, I know ;) ) We're not saying don't sit, maybe just do less of it.

When you are sitting, here are a few tips to help prevent issues like sciatica, low back pain, neck pain...the list goes on! (For real, sitting causes a lot of issues, do less.).


These tips are to achieve UNSUPPORTED sitting posture. The idea is that you learn where your body should be in space, then wherever you decide to sit, you make that object CONFORM TO YOU by adding pillows or other outside supports, rather than you conforming to the shape of whatever you're sitting on. Got it?



TIP #1: SIT OVER YOUR PELVIC FLOOR AND FEET. BE A TRIPOD.

-Shift your weight around so you can feel the weight of your upper body settling into your pelvic floor and both feet. That makes 3 points of contact, you're a tripod!

TIP #2: GO UP AND OVER. INHALE FOR THE UP AND EXHALE FOR THE OVER.

-Rewind! Now we want you to try it again, this way: Inhale as you elevate your rib cage, hinge forward a tiny bit over your pelvic floor and exhale as you settle the weight of your upper body into your pelvic floor and feet. If you already did #1 like this, then you didn't need this TIP #2. You're advanced and can just blend #1 and #2 together. Go you!

TIP #3: RELAX AND LET GRAVITY DO THE WORK.

-Sitting should be relaxing and passive. If you've got your upper body settled over your tripod, leave the rest to gravity. If you have to turn your muscles on all day long to "hold your posture" then it isn't going to happen. That's not realistic. BUT, if you can learn to let gravity do the work for you, then that's more sustainable!

There are many more adjustments we can make for more efficient and comfortable sitting posture (ie. shoulder and head position) but efficient sitting starts from the base up, so that's where we need to focus first.

But why even have efficient sitting posture? Let us give you a few reasons!

BENEFITS FOR PREGNANT MAMAS:

  • prevent flexion of the tailbone which can get in the way during delivery

  • finding a comfortable spot as your body is constantly changing, everywhere

  • brings awareness to the pelvic floor

BENEFITS FOR POSTPARTUM MAMAS:

  • brings awareness to the pelvic floor

  • aligns your body for the most optimal use of your core and pelvic floor

  • gives stability when you may be feeling weak or unsettled

BENEFITS FOR NON-PREGNANT PEOPLE:

  • decreases strain on the lower back and neck

  • prevents tailbone flexion necessary for optimal pelvic floor function

  • prevents tailbone flexion necessary for optimal pelvic floor function

  • brings awareness to the pelvic floor necessary

  • prevents excessively tight back muscles

  • sets your whole body up for efficient alignment from head to toe

CLICK HERE TO WATCH THIS IN ACTION!


Until next week...

Your Physical Therapists (AKA Doctors of Movement),

Dr. Mallari & Dr. Snyder

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