HEAFNER HEALTH
  • Home
  • About
    • Testimonials
    • In the Community
    • Wrinkles Book
  • Request an Appointment
  • Services
  • Blog
  • Mobility Sessions
  • Home
  • About
    • Testimonials
    • In the Community
    • Wrinkles Book
  • Request an Appointment
  • Services
  • Blog
  • Mobility Sessions

Healthiest Sitting Posture while at Work

9/14/2016

2 Comments

 
We have all heard about the negative effects of prolonged sitting. In fact, some people argue that sitting is the new smoking. Unfortunately, chairs are not going anywhere, so we need to make sure we are sitting in a healthy position for our spines! In this post, I will discuss how to sit in a healthy posture to minimize the negative effects of the chair. 

Sitting decreases metabolism, increases one's risk of blood clots or pulmonary emboli, & places extra stress on muscles and joints.


Since the hip bones are the only fixed point grounded to the chair, a good sitting posture should begin with the hips and pelvis in a neutral spine position. To find a neutral pelvis, first identify both of your sit bones. Next, slightly roll the pressure onto the front portion of the bones. This action should tilt the hips forward, creating a small curve in the low back. It is important to only be slightly forward on the hip bones. A common sitting misalignment is excessively rocking the pelvis forward (seen in left picture below), which forces the low back to arch excessively. Those who have a tendency to over arch their low back will feel added tension or spasms as they attempt to sit upright. 
Picture
Weight on the front of the hip bones creating an increased low back curve. One may feel increased low back muscle activation in this position.
Picture
Weight on the back of the hip bones. This is a typical 'slouched' posture.
Picture
Healthy Sitting Posture. Pelvis and low back in neutral.
Next, draw in the lower abdominals by bringing the belly button toward the spine. This action corsets the lower back and provides stability to the spine. Finally, it is important to lengthen through the middle portion of the spine. In the clinic, I have found the best cues to be "open up through the upper chest," and "imagine someone is pulling a string connected to the front of your shirt collar up toward the ceiling." When performing this action, the shoulders will naturally fall into a proper posture. It is not necessary to draw your shoulder blades back. After the chest is upright, refocus the attention to the neck by giving a small chin nod. The chin tuck prevents stiffness in the upper back and can reverse the 'hump back' posture that is commonly seen in older individuals. 
Book a Postural Evaluation
Maintaining this perfect sitting posture is difficult. Often times, we find ourselves slowly slipping back into the old, comfortable habit. While this is not ideal, it is inevitable. To decrease this from occurring, I recommend placing a small towel or pillow in the fold of the low back. The pillow will help maintain the natural curve of the spine and keep the pelvis from tilting backward. 

Top 3 Seated Postural Cues

Slight forward tilt of the pelvis
Picture
Chest raised
Picture
Lower abdominals drawn in
Picture
While having a good seated posture is important, the most beneficial thing someone can do is simply stand up! As I have mentioned in a previous post on posture, "the best posture is one that requires regular movement."  At Heafner Health, I recommend standing every 15-20 minutes and performing basic corrective exercises every 2 hours.

​-Jim Heafner PT, DPT, OCS 
Picture
2 Comments
Ummara
2/22/2017 04:42:02 am

Informative

Reply
Manuel Franco
8/29/2023 10:37:30 pm

I just want to say Thank You to everyone who supported me through the years. My name is Manuel Franco, New Berlin, Wisconsin. My story of how I won the Powerball lottery of $768.4M is a bit of a tale. I have been playing Powerball tickets for 6 years now since I turned 18. I bought my first ticket on my 18 birthday. I was feeling very lucky that day because I had contacted Dr. Odunga Michael to help me with the winning Powerball numbers. I really had that great great feeling that I looked at the camera wanting to wink at it. I only did a tiny part of it and trusted him. He gave me the numbers after I played a couple other tickets along with it for $10. I checked my ticket after the winnings came online and saw the numbers were correct including the Power play. I screamed for about 10 minutes because it felt like a dream. I had won $768.4M. You can check my winning testimony with the lottery officials just with my name search. Thank you Dr Odunga. Well, his email is odungaspelltemple@gmail.com and you can also call or Whats-app him at +2348167159012 so you guys can contact him


FIX THE FOLLOWING PROBLEMS TO ALL ACROSS THE
GLOBE ON:

Get your ex back spell
Lottery Spell
Love/Reunion Spell
Pregnancy Spell
Protection Spell
Freedom From Prison Spell
Marriage spell
Killing/Revenge spell
Healing/Cure spell


Contact him for any of these today at:
EMAIL: odungaspelltemple@gmail.com OR Call and WHATS-APP HIM +2348167159012

Reply



Leave a Reply.

    Heafner Health 

    Physical Therapy
    Manual Therapy
    Movement Specialists
    ​Pain Management

    Archives

    April 2022
    October 2019
    February 2019
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    January 2017
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016

    Categories

    All
    Clamshell
    Glutes
    Hiking
    IT Band
    Knee
    Running

    RSS Feed

Powered by Create your own unique website with customizable templates.
Photos used under Creative Commons from imma-ty-grr, colros, WODshop, Rev Stan, -Jeffrey-, North Carolina National Guard, NeighborLink Fort Wayne, Artur Tomaz Photography, wwward0, Akuppa, Stewart Black, eccampbell, ArkansasOutside.com, ton.schulten