January 19, 2020 at 10:10 am #25740
Here are the small habits we’re incorporating into our daily lives.
- We’re drinking water before we drink other beverages.
- We’re adding a serving of fruit or veggies before each meal.
- We’re adding more movement to our day.
- We are performing 5 minutes of gentle stretches before we get out of bed in the morning.
- We are focusing on some rest or relaxation time on a daily basis.
- Replacing calorie-laden, nutritionally-barren snacks with fruits and veggies.
- Adding in the new habits to support the changes you want to make. (This will be different for all of us, based on our goals.
How do you sit?
We spend more time sitting than ever before and the way you sit can have a lot of bearing on your wellness. Sitting properly can help you to avoid wear and tear on your joints and ligaments. So even that time you spend watching television or working at the computer can have a lot of bearing on your health.
According to the Cleveland Clinic, here’s how to sit “properly.”
- Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
- All 3 normal back curves should be present while sitting. You can use a small, rolled-up towel or a lumbar roll to help maintain the normal curves in your back.
- Sit at the end of your chair and slouch completely.
- Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
- Release the position slightly (about 10 degrees). This is a good sitting posture.
- Distribute your body weight evenly on both hips.
- Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (Use a foot rest or stool if necessary.) Do not cross your legs.
- Keep your feet flat on the floor.
- Try to avoid sitting in the same position for more than 30 minutes.
- At work, adjust your chair height and work station so that you can sit up close to your work and tilt it up toward you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
- When sitting in a chair that rolls and pivots, don’t twist at the waist while sitting. Instead, turn your whole body.
- When standing up from the sitting position, move to the front of the chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends. (source)
Focus today on sitting correctly. For the first few days, you may find it uncomfortable, but when it becomes a habit, it will help your alignment.
How do you usually sit?
What is your normal sitting position? What changes do you need to make to support your frame?
January 19, 2020 at 6:20 pm #25747
My biggest challenge is not crossing my legs. I was taught a woman always does and I have been doing it so long it is a very hard habit to break.
January 20, 2020 at 2:02 pm #25760
@dala Barnes. I so agree! It is also ingrained into me to sit and cross legs. I can still hear my Grandmother telling that a lady sits a certain way, legs are either crossed or together and slightly slanted to the side, also one does not slouch. Lol.
At least, I don’t slouch. This sitting exercise is one that I must practice a bit.
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