Tip of the Month - November 2022
Improving Your Posture When Sitting
I have been addressing posture and associated problems in several newsletters because “we are not getting any better – in fact we are slouching even more!”
As I am sitting in front of my Laptop to write this Tip of the Month I began to realize that I was not following my own recommendation…
I was slouching!
It is worth mentioning that a well-maintained posture when sitting uses less energy, whether you maintain muscles or use a supportive chair. Sitting in this position aligns the core muscles and abdomen to support the body, allowing better and free limb movement.
Good posture, therefore, helps with pain, muscle weakness, and fatigue, also coordination problems, spasticity, tremor, and spasms. It doesn’t end here; maintaining good posture is essential to move the body independently. That is the reason medical professionals recommend sitting in a well-aligned position.
Hunching Over While Sitting:
It is worth mentioning that hunched shoulders or hunching (rounded back) when sitting are a sign of bad posture. It influences one’s sitting style when spending a lot of time in the same position. However, other factors may cause this position. Regardless of the cause, hunched shoulders may make the body feel uncomfortable and tight.
Proper Posture While Sitting:
Good or proper posture, when sitting, means the body’s key parts are correctly supported and aligned as they get the needed muscle tension. Typically, it involves training the body to sit in a position that puts the least strain on ligaments and muscles while performing daily activities. Maintaining proper posture when sitting helps to:
Reduce strain on the body while working
Reduce wear and tear on the muscles, joints, and ligaments
Maintain balance in the position
Minimize muscle strain risks
Improve spine health
Prevent fatigue as muscles are used efficiently, allowing the body to spend less energy
Prevent the spine from getting used to the same abnormal positions
While considering all these factors is crucial, follow the points below to correct the posture or achieve the correct sitting position:
Keep feet flat or put them on the footrest or floor instead of hanging them
Maintain a gap between knees back and the chair
Avoid crossing ankles or knees
Place ankles in front of the knees
Position knees slightly lower than your hips or at the same level
Keep knees and forearms parallel to the footrest where possible
Relax the shoulders
Sit up straight and look forward without straining the back or neck
Hold elbows at the sides firmly that creates an L-shape arm
Avoid sitting for long hours. Ideally, take at least a 10 to 15-minute break after every two hours of sitting
Always keep the back against the chair, use a cushion or backrest, preferably a wedge cushion if there is a place where the back doesn’t comfortably meet the back of the chair
Keep the monitor at arm’s length and not more than two inches above or below the natural line of your sight
Once in the correct position, try doing a mental check every 10 to 15 minutes to see if the posture has altered and then correct any changes
Summary:
Postural position impacts tendons, joints, and muscles. That is the reason one needs to learn to sit in the correct posture to improve overall health. Focus on the given tips and be mindful of posture when sitting to avoid bone or muscle health issues
Links:
https://www.medicalnewstoday.com/articles/321863#outlook
https://mstrust.org.uk/a-z/understanding-and-improving-your-posture/good-and-bad-posture
https://medlineplus.gov/guidetogoodposture.html
References:
Roderick, K (n.d.). How to achieve the best posture when sitting - Best tips to fix bad posture. Retrieved November 26, 2022, from https://www.easyposture brands.com/blogs/articles-1/posture-when-sitting-7-tips-to-fix-bad-posture. Easy Posture Brands, blog.
Schloder, M.E. (2022). Excerpts from 2023: Q.P.P.T. Quality pre- and post training for age group swimmers.