This sitting advice is an integral and essential part of the Advanced BioStructural Correction recovery process. It is also useful for all people, so please share with your family, friends, and colleagues.
The Video – Best Sitting Posture
In this video, you will find everything you need to know about how sitting affects your posture, what type of seat to avoid and how to set up your seat to help your posture be it’s best!
The Basics – Best Sitting Posture
The basic idea of the advice is to help keep your head, and spine close to the neutral position most of your day, so your spine is not bending, twisting or arching.
If you get your seat set up correctly, you will be able to sit upright with no effort.
You should not slouch even though you are relaxed. This relaxed, upright posture is a requirement of the unwinding process.
And is achieved by using the height, angle and firmness of the seat to counter the direction in which your body collapses/slouches, so your body stays upright without effort. Not following the advice, will at best, slow the overall recovery time and at worst, pull/push bones out of place again; halting recovery. Read on to find out more…
The Advice – Best Sitting Posture
You need to sit on a flat, very firm, forward sloping seat. This can be achieved with a firm, foam seat wedge placed on your seat. The seat height needs to be enough so that your knees are below your hips. This helps your body to remain upright with little effort; greatly reducing stress.
Your feet need to be touching the floor and you should relax. An ideal seat is a flat, hard stool chair or bench with one of our seat wedges on top.
The exact height of the seat and angle of the slope is different for everybody and needs to be found by having your feet on the ground and testing your posture.
You can test by breathing out, relaxing and letting your body go. When you get it right, you will not fall backward or forwards and you should feel loose. You will find that changes in height of just one inch and changes in the angle of just a few degrees will affect your posture.
The correct height is dictated by the length of your lower leg (from your knee to the ground). If your legs are considerably shorter or longer than average, you will need to take extra care finding the correct height.
The seat height you need may also be different when you are barefoot compared to in shoes (especially if you are wearing heels) as this changes the height from your knees to the ground. People with long legs may need a taller chair or you can stack wedges in order to increase the height. Children or shorter people can use a step stool or something similar to sit on. Remember to still use a seat wedge! You can also use more than one wedge to increase the wedge angle if needed.
When you get it set up correctly, your body will neither fall backward (need a backrest); nor will it fall forwards (need you to prop yourself up). You will not slouch, and your breathing should be easy and full. You still need to take regular breaks though!
Cars and public transport
When in a car, van, truck or on public transport, you should always use the seat wedge to improve the seat angle and reduce slouching.
You will also need to reposition the headrest so that it does not push your head forwards.
PC, laptop, phones and reading
If you are using a PC, laptop, phone, tablet, book, etc, keep them no lower than chest height so that you can use your eyes to look down rather than your head.
Here is a pro tip! Rotating the seat wedge away from your breakdown side, may also help you to sit more comfortably, and assist the unwinding process. So if you are a left breakdown, rotate the wedge clockwise a few degrees. If you are a right breakdown, rotate the wedge anti-clockwise a few degrees. The exact amount of rotation depends on what you need. Experiment and see what helps you sit most balanced and comfortable.
If you are somewhere without your seat wedge that does not have good seating, see if you can stand instead or if you need to sit, try perching on the edge of the seat instead of sitting back.
So that is the ideal seat covered.
Now we will address what a bad seat is. You must avoid sitting like this if you want to unwind properly.
Avoid any seat that slopes backward… or is soft… This includes gym balls… They will make you slouch!
This includes most of your average sofas, armchairs, dining chairs, and office chairs.
Some people like to sit with their feet up on the sofa, a footstool or in bed to read or watch TV. This is not a good idea as knees are then not below your hips and your feet are not on the floor.
We also recommend that you do not sit on the floor if it causes you trouble. It will push/pull bones out of place! Here is another pro-tip! Do not sit on anything in your back pocket e.g. wallet It will make you lose balance and take effort to keep yourself upright. If you need clarification, please ask! This advice will help you to make the most of your unwinding recovery and help you to be your best!
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Slouching in a chair
Slouching may not always hurt but it is never good for your body. Slouching puts excessive tension on your muscles and nervous system; as well as compressing your internal organs. It can also make your posture worse.
What is the best chair for posture?
You need to sit on a flat, very firm, forward sloping seat. This can be achieved with a firm, foam seat wedge placed on your seat. The of the seat height needs to be enough so that your knees are below your hips. This helps your body to remain upright with little effort; greatly reducing stress.
What is a seat wedge?
A seat wedge a very firm, foam wedge. Our wedges are custom cut for the perfect amount of correction for your posture. They are cut to fit car seats and have a slope angle of 11 degrees. They can also be used at home and the office.
What is a bad sitting posture?
If your body slouches forward (making you lean on your elbows), or falls backward (needing a backrest), it is likely that you are not sitting correctly.
What are the symptoms of bad posture?
Bad posture does not always hurt but often causes pain or tension in your head, neck and lower back, shortened muscles, lack of joint movement and chest tightness. Posture has been shown to affect almost every physiological process so you can notice many other symptoms depending on your exact condition.
Are recliners bad for your posture?
Yes. Although you may feel comfortable sitting in this type of chair, they place your body into an abnormal posture. Over time this can negatively change your posture and create injuries.
What is the healthiest way to sit?
You should sit on a firm surface which is angled forward slightly. This will prevent you from slouching and will reduce tension and compression on your organs.
How can I stop slouching?
Sitting on the correct type of seat will definitely help, however, to become completely upright you need your skeletal alignment correcting with Advanced BioStructural Correction.