Sitting up straight is a habit that we seldom follow and end up having backache or other poor posture problems. A good posture requires a stable, balanced position of the pelvis. Good posture is basically training your body to stand, walk, sit and lie in positions that puts the least amount of strain on the supporting muscles and ligaments during movement or weight-bearing activities. Posture is a sound position in which you hold your body upright against gravity while standing, sitting or lying down.
Some Steps to Upright Sitting Posture
Position your hip and knee joints.
A good posture starts by establishing the position of your lower body. Your knees should be at a sharp ninety-degree angle. Hips can be a bit more open to about one hundred twenty.
Keep your feet flat on the floor. In case your feet don’t touch the floor, you may try using a footrest or may place a thick book under them. Ideally, you should always avoid twisting your ankles or resting the outside of your foot on the floor.
You should always sit upright. When you sit, your body weight is transferred from the pelvis onto the chair. On the bottom of the pelvis are two knobby bones known as sitting bones; the technical name given to them is ischial tuberosity. For an ideal body alignment and proper transferring weight, while sitting, you should try to be right on top of these bones, not in front or in back of them.
If your weight is forward, your low back may be arched, which can tighten up muscles. If it's back, you are probably slumping. Many of us do not know the fact that slumping can actually cause pain, strain or lead to disc injury. To perfect the position of the sitting bones, gently rock back and forth on them. After a few rounds, pause in the center, between the two end positions. Now you're right on top of your sitting bones.
Preserve your lower lumbar curve. Spinal curves help maintain an upright posture.
The lower back generally has a slight curve that sweeps forward when the body has viewed the body in profile. A good sitting posture demands that you should be able to slip your hand in the space between your low back and the back of the chair.
It gets worse when we over-arch the low back, which may result in muscle strain or spasm. In case you find that yours is over-arched, try to let the pelvis drop into sound a neutral position. You may find that this also helps in getting you right on top of your sitting bones.
If you slump and that’s more of a habit, on the other hand, you may greatly benefit from a lumbar cushion. A lumbar roll that’s placed between your lower back and the back of the chair may support your natural curve if your muscles are weak or tired, or if you have a flat lower back.
And if your chair has built-in lumbar support, nothing like it, use it!
Take a deep breath.
Diaphragm is the primary breathing muscle is the. When you inhale, it moves downward to expand the lungs with the filled-in air.
The diaphragm moves vertically and it plays a very important role in the upright posture. A famous breathing technique known as diaphragmatic (or belly) breathing can help you use this important muscle to your best advantage.
Check if your shoulders are up by your ears? Check if your trapezius muscle is sore?
Positioning the shoulder blades, which are just flat, triangularly shaped bones on your upper back, lower may help support your head and neck. If your shoulders are forward of your hips, you should move your trunk backward. For a good posture, shoulders must be in vertical alignment with hips.
Bring your head back. Many of us forget that our head is connected to the spine. This can be seen in people with kyphosis, it refers to a condition in which the upper body and head are far forward of the rest of their trunk.
When you are sure that you have a supportive sitting position, and the tension is out of your shoulders, you should try bringing your head back. In the most ideal cases, your ears should be in alignment with your shoulders. On the basis of your condition, this may not be fully possible. If so, that's okay. Don't force it. The main objective here is to do what you can within the limits of your pain and capacity and to make incremental changes toward good sitting posture.
Practice good sitting posture often. Since, good posture is a habit and habits take time to develop, be sure to practice this technique for good sitting posture often.
Team Quality Ayurveda