Different Ways To Sit On A Chair
10 different ways that you can sit on a chair (or couch) and improve muscle imbalances
In general, we sit waaay too much. We sit when we eat, when we drive, when we go to work/school, when we watch tv, when we read, etc… You get it, we sit a lot!
When sitting you want to think about a couple key posture tips:
Maintain a slight arch in your lower back (by sitting on the front half of your sit bones)
Sit on both sit bones evenly
Try to keep your ears inline with your shoulders
Anchor your lower ribs (no rib thrusting)
For more information about posture check out this blog
Here are 10 different ways that you can sit in a chair to work on improving muscle imbalances
1. Unsupported
Scoot to the edge of your chair and sit up tall. This is a great way to work on your core muscles, with out working on your core muscles ;)
2. Supported
Using a back rest is a-okay, just make sure you keep a slight arch in your lower back. Using a pillow will better support your Lumbar curve and makes sitting more comfortable.
3. Figure 4 Stretch
If you have tight hips, this should be one of your go to sitting positions. It allows you to work on opening up your hips, with out taking more time out of your day to stretch. This can be done with your back supported or unsupported, just make sure to switch legs!
4. Criss Cross
Is a great way to get your hips and knees moving more. Just remember to switch what leg is closet to you.
5. Modified One Leg Squat
Trying to work on your deep squat? This is a great way to sit to work on your hip, knee and ankle flexion. If possible, try to keep a slight arch in your lower back. Click here to learn more about improving your deep squat (Coming soon)
6. Hamstring Stretch
When sitting too often our hamstrings also tend to shorten, so working on lengthening them might be a good idea. When stretching your hamstrings, make sure you keep a slight arch in your lower back
7. Adductor Stretch
When clothing allows, this is a great way to release your adductors and free up your hips and low back!
8. Reverse The Chair
Who said there is only one way to sit in a chair? Get creative with your movement and switch it up!
9. Modified Deep Squat
Another deep squat variation!! Because seriously, you can not deep squat too much in a day. To learn more, click here (coming soon)
10. Elbow Rest
When resting your elbows on your thighs, make sure you hinge from the hips and keep a nice long spine. This is such a great movement for the health and longevity of your body!
BONUS
Get creative, the more your move your body the. better!!
Here is a time elapsed video I posted on instagram to show you all the different ways you can sit in a chair
