Some Suggestions For Improving Sitting Posture
Do we really have to sit for 8 hours?
of course not!
If this is the case, be sure to choose the proper sitting position.
A. Loose posture: Note (above) The degree of curvature of her upper back, her shoulders are leaning forward, the chest is collapsed, and the lower back is substantially free of curvature. This sitting position causes the problems discussed above (disc herniation, difficulty breathing, neck problems, etc.).
B. Sitting posture with the head tilted forward: This posture also causes the flatness of the lumbar spine and the curve of the upper back to be too large. However, the most tortured posture of this posture is the neck. Note that her neck can barely support her head, which can easily cause headaches and neck aches.
C. Overly concentrated sitting position: At first glance, this seems to be a good posture, but like standing in the standing position, this is also a posture that cannot be maintained for a long time. This sitting posture is too demanding on the human body. Not only does she have to focus too much on her ischial bone (see image below). She also pressed her shoulders back and pressed the joints of the upper body. This not only causes muscle tension, but also makes her spine too straight.
▶ Correct sitting position: This sitting position makes her relax. Her head is on a line with her ischial bone (see picture above). Her shoulders are pressed back, the spine has a proper curve, the pelvis is neutral, and the chest is open for smooth breathing. This is a posture that can last for a long time.
▶ Sitting posture at the edge of the seat: It is important to sit on your “sciabones” in order to have a correct sitting position without back support. Your sitting bone is near the intersection between the buttocks and the back of the thigh (there is a green X mark in the image above). Note that when we use an overly concentrated sitting posture, her center is not actually concentrated on her ischial bone, which makes her sit harder. This sitting position also causes pain in her tailbone because she is actually sitting on her tailbone and constantly exerting pressure on her.
Below is a sitting exercise that can be used to help you find your ischon and learn to sit in the right position.
Stand and put your hand at the intersection of your hips and the back of your thigh.
Don't move your hands. When you sit on a hard chair slowly, you will feel your ischon.
If you don't feel it, swing your hips back and forth and you should feel it.
Try to find a balance on your ischium now - you will lean forward and sit higher than usual.
Move straight forward on the chair until your legs leave the chair, but you still have to sit.
At this time you will feel the back and abdominal muscles are very tight. (See "Formal sitting posture" above).
Now slowly move forward on your ischium - find the point where you can relax your back and abdomen muscles
The final determined position may be a little forward, and you may not be used to it at first.
If you have a mirror, you can look at your sitting position and compare it with the picture above. If you are not used to this sitting position, you can spend a short time each day using this position until you get used to it.