Posture
In
today's sitting culture, repetitive strain injuries thrive. We work
on a computer for hours at a time without a break. Over the years
of such activity, we develop a pattern of tension in certain parts
of the body. The extent of the tension depends largely on our
posture and awareness during such activities.
Recently, I've been blessed with friends who have a toddler. While hanging out with them, I've observed little Alex evolving from crawling to walking to running. His spine started as perfectly "straight." As he started to climb onto his feet, his spine started transforming. Within a few months, his spine developed the curves required for proper spinal movement: lordosis and kyphosis.
Beside his spine, I have also been watching Alex's feet. The difference is less dramatic, nevertheless significant. As he was using his feet walking and eventually running, he developed a medial arch that engages when pushing into his toes. We were all amazed when Alex started to stand on one foot while bending the toes of the other. It was a new movement for him and it seemed like he was doing that "on purpose."
There are many reasons that lead someone to have a poor posture. It usually starts in childhood. We grown up running and playing and one day we arrive in the first grade. From then on, we are told to sit still. At this age, the child's body is mostly bones and to sit on hard chairs for 6 hours a day is a challenge. I believe that this may lead some children to "slouch." For some, it hurts too much to sit on those bony sitbones, and for others, their legs may not be able to reach the floor. So, we learn to sit on our sacrums instead.
Perhaps this theory is too simplistic. I, myself, don't remember if my sitbones hurt in the first grade but I do remember the shyness associated with developing my breasts at the age of 12. I can see the transformation in the photographs from an erect child to a hunched adolescent. This is not just my experience; I've heard it from enough clients by now to see the pattern.
When the child "slouches," restrictions form in the ribcage. With each breath (there are about 17,000 a day), the restrictions get reinforced. The more time we spend in a misaligned position, the deeper the distortion of the ribcage becomes. We take on the shape of the activity we spend the most time doing. I always think of the story of the Three Spinners: Thumbsey, Footsey and Lippy. Each one develops the feature that gets used the most.
The best advice I can give myself and my clients is to sit on the sitbones. Actually, the vector of your sitbones should be slightly behind you. It is hard to describe but it feels as if you are leaning slightly forward. You want the widest base of contact with the seat possible.
The simplest, most inexpensive chairs are often the best. The ideal chair has adjustable height so that your hips are slightly over your knees (imagine a marble slowly rolling down your thigh). The cushion is not too cushiony because you want to always be able to feel your sitbones contacting the chair. Keep your feet on the ground and allow your spine to self-support.
Alignment while sitting feels as if you can just rest into your sitbones and not having to work at all. The only muscles that keep engaging are postural muscles called erector spinae. They always have some tone in them but don't feel like they are "working." Look for ease and you shall find it.
Recently, I've been blessed with friends who have a toddler. While hanging out with them, I've observed little Alex evolving from crawling to walking to running. His spine started as perfectly "straight." As he started to climb onto his feet, his spine started transforming. Within a few months, his spine developed the curves required for proper spinal movement: lordosis and kyphosis.
Beside his spine, I have also been watching Alex's feet. The difference is less dramatic, nevertheless significant. As he was using his feet walking and eventually running, he developed a medial arch that engages when pushing into his toes. We were all amazed when Alex started to stand on one foot while bending the toes of the other. It was a new movement for him and it seemed like he was doing that "on purpose."
There are many reasons that lead someone to have a poor posture. It usually starts in childhood. We grown up running and playing and one day we arrive in the first grade. From then on, we are told to sit still. At this age, the child's body is mostly bones and to sit on hard chairs for 6 hours a day is a challenge. I believe that this may lead some children to "slouch." For some, it hurts too much to sit on those bony sitbones, and for others, their legs may not be able to reach the floor. So, we learn to sit on our sacrums instead.
Perhaps this theory is too simplistic. I, myself, don't remember if my sitbones hurt in the first grade but I do remember the shyness associated with developing my breasts at the age of 12. I can see the transformation in the photographs from an erect child to a hunched adolescent. This is not just my experience; I've heard it from enough clients by now to see the pattern.
When the child "slouches," restrictions form in the ribcage. With each breath (there are about 17,000 a day), the restrictions get reinforced. The more time we spend in a misaligned position, the deeper the distortion of the ribcage becomes. We take on the shape of the activity we spend the most time doing. I always think of the story of the Three Spinners: Thumbsey, Footsey and Lippy. Each one develops the feature that gets used the most.
The best advice I can give myself and my clients is to sit on the sitbones. Actually, the vector of your sitbones should be slightly behind you. It is hard to describe but it feels as if you are leaning slightly forward. You want the widest base of contact with the seat possible.
The simplest, most inexpensive chairs are often the best. The ideal chair has adjustable height so that your hips are slightly over your knees (imagine a marble slowly rolling down your thigh). The cushion is not too cushiony because you want to always be able to feel your sitbones contacting the chair. Keep your feet on the ground and allow your spine to self-support.
Alignment while sitting feels as if you can just rest into your sitbones and not having to work at all. The only muscles that keep engaging are postural muscles called erector spinae. They always have some tone in them but don't feel like they are "working." Look for ease and you shall find it.