Seated Posture Tips for Extended Position

Описание: Seated Positioning for Extended Posture

Many people make the mistake of trying to have "good posture" when sitting. The most typical mistake is dumping the pelvis into an anterior pelvic tilt, the lumbar spine into extension, and the rib cage tilting back by compressing the lower aspect of the rib cage.

Although this often looks like a good posture visually, this position places too much demand on the superficial musculature, and can contribute to back, neck, hip and shoulder discomfort.

In order to correct this extended seated posture, we need to:

1. Roll back through the sit bones so the pelvis moves back towards a relatively posterior tilt. Be careful not to roll onto the tailbone as this is a position that has other problems associated with it.
2. Allow the the rib cage to shift back over the hips without dipping the sternum down excessively. This can be achieved by shifting your weight and performing a full exhalation.
3. Check the sternal position once the rib cage is stacked over the hips. If the sternum is pulling down and in or is at all less than perpendicular to the ground, try to relax the muscles in the center of the abdomen and take a gentle breath in.
4. Next lift the chin slightly, allowing the muscles in the front of the neck to relax. The front of the neck should feel open.

Note that I did not make any special considerations in regards to the shoulders. I did not cue shoulders back or back and down or any of the sort. The reason that this cue is unnecessary is because the position and shape of the rib cage under normal positioning and breathing mechanics will be optimal to allow the shoulder girdle to sit in its best natural position. If this is any less than optimal, the goal should be to improve position and shape change ability in the rib cage over time.

For more information on how to use activities like this to improve movement, visit: https://chaplinperformance.com