Sit Well: Postural Keys to Avoid Tension and Overload

Good habits are the foundation of well-being!

With this article you will discover the power you have to enhance your well-being and understand how, without realizing it, your way of sitting may be creating new blockages every day and you will open your eyes to the silent impact of modern furniture that is often not designed for the proper support of our skeleton.

Your spine has curves

These natural curves of the spine should accompany us in every posture: they are there for a reason, they support and protect us.

However, when we slouch on the couch, sit in front of the computer, or drive for hours, those curves disappear, we slump, and that prolonged posture affects us.

Posture affects every function of our body, from breathing to digestion, hormonal balance, circulation, and even our mood.

TWO CAUSES OF THIS CONTEMPORARY GLOBAL SLOUCH:

1. La falta de conciencia de nuestra postura
   (Ignoramos su importancia o estamos tan absorbidos por otras cosas que lo olvidamos)
2. El mobiliario actual, generalmente mal diseñado.

The key: good position of the hips and pelvis

Neutral pelvis tilt exerts a lever effect on the spine, which helps you stay upright, requiring little muscle effort. This position helps you avoid overload and muscle strain.

• Choose a firm seat.

• Adjust the height of your chair: place the hips slightly higher than the knees: the thighs are slanted downwards.

• Use a wedge cushion or a towel to elevate your hips.

In the car: «Horizontalize» the seat and «verticalize» the backrest. Use the wedge cushion or towels.
Remove the headrest (if possible) and insert it backwards: Most headrests push the head forward.

On the sofa/chair: Sit on one or two cushions to elevate the pelvis. Feet on the floor, or
cross-legged.

In the office: Using a standing desk is one of the best options. While sitting, it’s best to use the famous wedge cushion and adjust the chair height. Another option is the Active Base stool. Feet are on the floor, the top of the computer screen should be at eye level, and arms at 90 degrees.

What if I want to keep my back curved?

When you don’t keep the pelvis in a neutral position, when you lose the lumbar curve, your spine loses its optimal positioning: from an optimal S shape, it becomes a C shape.

• Creation of primary and secondary compensatory blockages: torsion of the skeleton, tension, pain, etc.
• Compression of the rib cage: pressure on the heart, reduced oxygen supply.
• Tension on the spinal cord and nerves: reduced functioning of the nervous system, fatigue, etc.

«Think about the amount of time a day you spend sitting, standing, lying down, or moving.
Together, these activities occupy 24 hours of your day. Turn them into bad habits
and the negative impacts will be more than your body can handle».
Richard GLIDDON, D.C. – ABC Trainer™ – «UNLOCKED», 2019.