Tips from a manual therapist to actually sit properly

According to a concept called postural theory, how we physically hold ourselves can affect our feelings. So, it is understandable that you may want to optimize the way you sit (you can read more about how your posture affects your mood here).

According to Alexander, sitting in a chair is not as easy as lowering yourself: “Make sure your buttocks are above your knees in whatever position you are sitting. All it will do is naturally lower your back and place your pelvis in an architectural position of integrity, support and load bearing. Drive the weight through the shoulders, and [you will] Stack comfortably through that neutral spine. “

In addition to the hips and knees, Alexander emphasizes the importance of knowing your sitz bones (he calls them “legs of your buttocks”), located at the base of the pelvis. “Load weights in a mechanically efficient way,” he explains. “Lean forward a little – not too much where you are in the hyperlordotic region [aka, when your spine has an inward curve]-And let the ribs go down a little towards the pelvis while you maintain that position. “

Once you become a little more aware of your buttocks, knees, and sciatic bones, the next step is to practice a few rounds of nasal breathing: “[Place] Place your hands on the lower ribs and just notice the breath [flowing] With the nose, “he says.” Just by doing this, you get access to a lot more air. “

Finally, Alexander offers a helpful visualization technique as you sit and breathe: “Imagine having a small string at the back of your head, slowly pulling your head towards the ceiling. Use your visual muscles and always look upwards as opposed to downwards According to Alexander, looking upwards supercharges the senses “It’s a signal that it’s time to wake up, to be creative, to come forward,” he notes.

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