How to Sit: 12 Steps
In today’s world, we spend an enormous amount of time sitting: working on computers, watching TV, or browsing social media on our phones. Sitting for prolonged periods can cause strain on our bodies,
leading to poor posture and even health issues. In this article, we will discuss 12 steps that you can follow to ensure you maintain good sitting posture and minimize potential risks.
1. Choose the right chair: Invest in a chair that supports your lower back and encourages an upright posture. Ensure that it has adjustable height and back support features.
2. Adjust the chair height: To determine the proper height for your chair, stand in front of it with your feet flat on the ground. The highest point of the seat should be just below your kneecap.
3. Sit back in the chair: When seated, ensure that your back is pressed firmly against the backrest with your buttocks touching the rear of the seat.
4. Plant your feet flat on the floor: Keep both feet flat on the ground and shoulder-width apart. If necessary, use a footrest to bring your knees to a 90-degree angle.
5. Keep your knees bent at 90 degrees: Your knees should be level with or slightly lower than your hips for optimal posture.
6. Maintain a small gap between the back of your knees and the seat edge: To avoid pressure on blood vessels and nerves behind the knee, leave a small gap (about two fingers wide) between the back of your knees and the seat edge.
7. Support your lower back: If needed, use a small cushion or rolled-up towel to support the natural curve in your lower back.
8. Relax your shoulders: Let go of any tension in your shoulders by keeping them relaxed and away from your ears.
9. Position your elbows close to your body: Place both forearms on the desk or armrests, with your elbows bent at a 90-degree angle. Avoid stretching your arms too far away from your body.
10. Align your head and neck: Keep your head level, with ears over your shoulders. Avoid craning your neck forward or tilting it backward.
11. Remember to take breaks: Prolonged sitting can lead to discomfort and health risks. Stand up, stretch, and walk around at regular intervals throughout the day to reduce strain and maintain flexibility.
12. Exercise regularly: Strengthening muscles in your back and core can help improve posture when sitting. Include stretches that target these muscle groups in your regular workout routine.
By following these 12 steps, you can improve your sitting posture and alleviate the potential physical stressors that come with spending long periods seated at a desk or in front of electronics. Proper sitting habits contribute to better overall health and well-being, ensuring you remain productive, comfortable, and focused throughout the day.