Sitting Positions: Keep Good Sitting Posture
We often hear that good posture is essential for good health. We recognize poor posture when we see it formed as a result of bad habits carried out over years and evident in many adults. But only few people have a real grasp of the importance and necessity of good posture.
Are you craning your head forward or slumped in your chair as you read this? If so, you may be doing your body harm. Sitting in a slumped position doesn’t just look sloppy. It reduces your lung capacity and can lead to high blood pressure, digestive issues, and muscular imbalances. And it’s not just your body that suffers. Slouching is linked to low self-esteem and depression.
The best sitting position depends on a person’s height, the chair they are using, and the activity they are doing while sitting.
A person can improve posture and achieve a proper sitting position by:
- keeping feet flat or rest them on either the floor or a footrest
- avoiding crossing knees or ankles
- maintaining a small gap between the back of the knees and the chair
- positioning knees at the same height or slightly lower than the hips
- placing ankles in front of the knees
- relaxing the shoulders
- keeping the forearms and knees parallel to the floor where possible
- holding elbows at the sides creating an L-shape in the arms
- sitting up straight and looking forward without straining the neck
- keeping the back against the chair, or using a backrest or cushion if there are places where the back does not comfortably meet the chair, especially in the lower back region
- avoiding sitting for long periods at a time, ideally taking at least a 10-minute break for every hour of sitting
(Video from Tech Insider)
Good posture means:
- chin parallel to the floor
- shoulders even (roll your shoulders up, back, and down to help achieve this)
- neutral spine (no flexing or arching to overemphasize the curve in your lower back)
- arms at your sides with elbows straight and even
- abdominal muscles braced
- hips even
- knees even and pointing straight ahead
- body weight distributed evenly on both feet.
When sitting down, keep your chin parallel to the floor; your shoulders, hips, and knees at even heights; and your knees and feet pointing straight ahead.