Quick and Simple Posture
We all know the proper way to sit.
As a rule, we do not sit the way we know we should.
The quick and dirty:
1. Movement is necessary
2. Pelvis and shoulder girdle must be in neutral position
3. Fewer cues better: sit on SITS bones, feet on floor, xyphoid process straight ahead
A little Deeper:
1. What are the SITS bones? – The sits bones are the bones you are supposed to sit on; the bottom-most part of your pelvis. If you are sitting on your hamstrings primarily, you are likely prone to an anterior pelvic tilt and as such increased lordotic arch. This results in back tightness and pain due to micro-spasm at the deepest recesses of the lordotic arch and subsequently guarding of the rest of your lower back. If you are primarily sitting on your glute meat, you are likely prone to posterior pelvic tilt and as such sacro-iliac disfunction. This results in non-descript pain in the lower back and you walk around like an Old for a period of time after standing up.
Correcting this, assuming there is not significant damage from long term abuse, will result in loss of symptoms relatively quickly.
2. Resting your feet on the floor allows the hip flexors to relax and your calf muscle to stretch. This is important for all things lower body. Hip flexors over-activity can cause excessive lordotic arching and quad muscles being drawn and rigid resulting in anterior knee pain. Shortened calves can result in a multitude of bad things including plantar-fasciitis, cramping calf, and pain behind the knee.
Correcting this, assuming there is not significant damage from long term abuse, will result in loss of symptoms relatively quickly.
3. What is the xyphoid process? The xyphoid process is that doohickie at the body of your sternum in your chest. If it is not facing directly in front of you, you are in for a world of hurt. A collapsed chest will result in forward head lean, elevated and protracted shoulder blades, and in time even trouble breathing. Simply by having your chest up (not up and out) you can prevent your watermelon head from pulling on your neck and eventually your lower back. Simply by having your chest up (not up and out) you can prevent numbness and tingling down your arms from shoulder impingements. And of course, simply by not squishing your lungs and preventing your diaphragm from drawing down you can prevent your loss of breathing function.
Correcting this, assuming there is not significant damage from long term abuse, will result in loss of symptoms relatively quickly.
