We have all been here—we start in a great position 👍🏻 (what we think is neutral, picture 1) and then slowly slump forward (picture 2). In picture 3 you see my shoulders completely come forward, 😖 and the rounding of my back is pronounced. I'm simply hanging on my skeletal system. 💀 Eventually the strain becomes a little too much on our back, so we take a quick break to stretch out (picture 4).
This is all occurring because it is very hard to find stability while sitting. The biggest problem is that I cannot squeeze my butt 🍑 in this position, and if I can, it still does not do its job, which is to put my pelvis into position. I also cannot create torque at my feet. Remember, we try to stabilize from the ground up, 🔝and if my connection to the ground cannot find stability, then I will definitely have problems as I try to stabilize further up. I can tighten my abs, but I am still searching for where to be. I start seeking tension by hanging on tissue and skeletal system (thus I begin to slump forward). Now my psoas is shortened in order to keep my spine in position. 👎
Many of us cannot completely avoid sitting (whether it be for classes 📚 , or for your job) but there are a few things we can do to keep ourselves in the best position possible!
1. Take breaks! Stand up, stretch, walk around. Then you'll be able to reset and find a better position when you sit back down. 👍🏻
2. Try sitting on the floor! Here you can sit with your legs in criss-cross-applesauce 🍎(I used to say this ALL the time in kindergarten) which helps put your pelvis into position, which helps you find neutral at the spine. You can also stretch and move a little more on the floor than you can on a chair.
3. Most of all, be aware of your position. It's ok to be here sometimes, like I said, we all do it, but try to minimize it as much as possible! 😊
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