Do you sit a lot at work? Do you drive a lot? Do you find yourself experiencing back pain or discomfort when you sit? Most chairs at work, home, school, restaurants, etc., are not made to adequately support your spine in sitting. If you do sit for extended periods of time, your spine could use a rest. So, how do you do this? Try some of the following tips.
1) Always have your feet flat on the floor in front of you. Resting on your toes with your heels off of the floor or putting your feet behind your knees puts unnecessary stress and strain on your spine.
2) Make sure that your knees are at a 90 degree angle to your hips. If your knees are above the level of your hips, it places your back in a flexed or rounded position. If your knees are below the angle of your hips, it places your back in a hyperextended or arched position. Both put strain on your spine and the muscles of your back.
3) Support the curve of your low back (lumbar spine) by using a towel roll. I love using towels rather than purchasing "lumbar rolls" for several reasons. First of all, towels are cheaper and you already have some in your home. Second, you can adjust the shape and size of the towel roll depending on your chair. Play with the size of the roll and start by placing it at the level of your waistline. Adjust it as necessary....you will immediately know when you have found the right spot.
4) Take as many breaks as you can to stand, stretch and move around. While sitting pump your ankles, wiggle your fingers, stretch your arms and shoulders, turn your head side to side, stretch your torso.
Remember to keep moving....it's important for your health!
Be healthy!
Cheryl Ilov PT, GCFP
About Me
- IlovIntegratedArts
- Ilov Integrated Arts, LLC, is owned and operated by Cheryl Ilov, PT, GCFP. Cheryl integrates her knowledge of the science of physical therapy with her passion for the movement arts. She is a licensed physical therapist, Pilates instructor, Certified Feldenkrais® Practitioner, dancer and martial artist. It is her firm belief that many painful conditions, as well as stress and fatigue, can significantly improve through movement.
Showing posts with label posture. Show all posts
Showing posts with label posture. Show all posts
Tuesday, May 24, 2011
Friday, May 13, 2011
Effortless posture......finding your spine.
Good posture is effortless. No, this isn't a typo; it's the truth. And the key to effortless posture is to find a way to let your spine support you. Our spines are designed with natural curves that support us during all weight bearing activities. Unfortunately, sometimes our ideas about finding "good posture" causes us to try and change the natural curves of our spines. The result? Abnormal alignment, muscle imbalances, back and neck pain.
So, how can we find the natural curves of our spine? Try this simple movement exploration based on The Feldenkrais Method(R). It's important to move slowly, carefully, and with a spirit of interest and curiosity. Remember, in Feldenkrais(R) lessons, there is no right or wrong, good or bad; just opportunities to learn.
1). Sit on the edge of a firm chair with your feet flat on the floor. Bring your attention to your sit bones (located under each buttock and called the ischials). Notice how your sit bones contact the chair. Notice the shape of your spine......don't change it, fix it, or make a judgment about it. Simply take a moment to sense the shape of your spine from the base of your pelvis to the top of your head.
2). Very, very slowly and gently begin to rock your pelvis forward and backward on the chair. You are moving from your pelvis, not your chest. Notice how you rock more forward on your sit bones, and then more backward on your sit bones. Do this several times, slowly, carefully, and with a sense of curiosity. Notice how the pressure of your sit bones change against your chair. Pause and rest.
3). Once again begin rocking your pelvis forward and backward. Slowly. Gently. Notice how you get shorter on the front of yourself and longer on the back of yourself as you rock backward on your sit bones. Notice how that changes when you go forward on your sit bones. Several times, slowly, gently. Notice how you breathe as you do this. Pause and rest.
4). Once again begin rocking your pelvis and notice when your sit bones pass through a spot where you feel like you can sit easily and comfortably. If you can sit without any effort your spine is supporting you. You have found effortless posture in sitting.
5). Slowly come to standing, and notice what it feels like to be in a standing position. Notice the shape of your spine. Walk around and notice the carriage of your head, the movement of your shoulders and the movement of your pelvis as you walk.
This simple but powerful movement exploration can help you find a renewed sense of ease, grace, youthfulness and elegance in your posture as well as all of your functional and recreational activities. The Feldenkrais Method(R)....making the impossible possible, the possible easy, and the easy elegant!
Be healthy!
Cheryl Ilov, PT, GCFP
So, how can we find the natural curves of our spine? Try this simple movement exploration based on The Feldenkrais Method(R). It's important to move slowly, carefully, and with a spirit of interest and curiosity. Remember, in Feldenkrais(R) lessons, there is no right or wrong, good or bad; just opportunities to learn.
1). Sit on the edge of a firm chair with your feet flat on the floor. Bring your attention to your sit bones (located under each buttock and called the ischials). Notice how your sit bones contact the chair. Notice the shape of your spine......don't change it, fix it, or make a judgment about it. Simply take a moment to sense the shape of your spine from the base of your pelvis to the top of your head.
2). Very, very slowly and gently begin to rock your pelvis forward and backward on the chair. You are moving from your pelvis, not your chest. Notice how you rock more forward on your sit bones, and then more backward on your sit bones. Do this several times, slowly, carefully, and with a sense of curiosity. Notice how the pressure of your sit bones change against your chair. Pause and rest.
3). Once again begin rocking your pelvis forward and backward. Slowly. Gently. Notice how you get shorter on the front of yourself and longer on the back of yourself as you rock backward on your sit bones. Notice how that changes when you go forward on your sit bones. Several times, slowly, gently. Notice how you breathe as you do this. Pause and rest.
4). Once again begin rocking your pelvis and notice when your sit bones pass through a spot where you feel like you can sit easily and comfortably. If you can sit without any effort your spine is supporting you. You have found effortless posture in sitting.
5). Slowly come to standing, and notice what it feels like to be in a standing position. Notice the shape of your spine. Walk around and notice the carriage of your head, the movement of your shoulders and the movement of your pelvis as you walk.
This simple but powerful movement exploration can help you find a renewed sense of ease, grace, youthfulness and elegance in your posture as well as all of your functional and recreational activities. The Feldenkrais Method(R)....making the impossible possible, the possible easy, and the easy elegant!
Be healthy!
Cheryl Ilov, PT, GCFP
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