Parts I and II here for lying and standing, respectively.
Poor sitting posture may lead to conditions like
- shoulder impingement
- neck pain and headaches
- lower back pain
- TMD or jaw and facial pain
Here are some simple ways to correct sitting posture
1) Using the McKenzie Lumbar Roll
- Improving the inward curvature or lordosis in your lumbar spine straightens out the mid back, elevates your sternum and helps bring the scapula in a down and back, or set position
- pull your shoulders down and back, then relax about 10%
- this relaxes your upper traps and helps bring the head and neck over the shoulders
- this position takes pressure off of
- lower back muscles, joints, and discs
- mid back shoulder blade and spinal muscles and joints
- upper traps, often reducing tender points that may refer to the head/neck
- You still may require a slight chin tuck to bring the head back over the neck and shoulders for optimal static posture
- this is the preferred static posture because it is passive, not using muscles directly to hold yourself upright, which most cannot do without a lot of practice
- sit on the end of your chair
- have one leg forward and the other leg back
- hinge at your hips and accept weight on the front leg, while keeping your sternum upright
- change legs every 5-10 minutes
3) Do not sit statically for more than 20-30 minutes
- no pain does not mean no problem
- get up and perform backward bends at your lower back and chin tucks at your neck
- break up prolonged sitting with any activity, like getting a glass of water
- alternate between positions 1 and 2 or supported and unsupported
You may do position 1 for the longest because it is supported, but you should still not sit for long periods to avoid stress and strain on various structures in your body.
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