How To Break The Bond With Your Chair

Sitting is difficult to get away from. It’s almost like the chair calls us by name.

As you deny your body’s call to be mobile, what physical limitations are you creating?

The area of the body thats probably screaming at you when you sit too long is the upper back and shoulders, and for good reason. Rounding of your back, or Kyphosis, develops as a result of prolonged and repeated sitting from your constant hunched position. But, it isn’t the only area of the body that suffers. Other key areas are the hips and thoracic spine (begins at the base of the neck and goes down to the abdomen).

Why?

The hips suffer because they are stuck in the same position and aren’t able to move and mobile hips are important in order to keep the lower back healthy. The thoracic spine suffers in a way that you'll have a much harder time later on in the day when you need it to twist, bend, reach, or do all sorts of fun things that it’s supposed to do. A mobile thoracic spine plays large roles in helping our shoulders move freely and maintaining good shoulder health.

How do we break the bond with our precious chair?

Create an alarm on your phone for every one or two hours that prompts you to:

• Check your posture (the ear, shoulder, and hip should be in line)

• Take a short walk

• Take a drink and go to the bathroom

Small daily habits can be very powerful. As Aristotle put it, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

In addition, below are exercises that focus on mobilizing affected areas of the body. All you’ll need is a pad or matt for under the knees.

Samson Stretch

This exercise is used to stretch the shoulders, upper back, and hip flexors. Assume a long lunge position while pressing your arms up and leaning forward and maintaining a neutral pelvis. Take 5 deep breaths then switch legs.

Quadruped (on all fours) Thoracic Spine Rotation

This movement is great for gaining flexibility in the thoracic spine. The position enhances mobility of the thoracic spine by limiting movement from the lumbar spine.

Once you're on all fours, begin the movement by placing your fingers on your head. First twist into the midline of the body, and then open up away from the body. Repeat 5 repetitions per side.seconds and lean back for about 20 seconds. Then switch the arrangement of the legs.

90/90 Hip Internal/External Rotation

90/90 refers to both the front and rear leg being at right angles. When leaning forward and back we are mobilizing for external rotation of the front hip and internal rotation of the rear hip, respectively. 

Be sure to keep the rear knee on the ground when leaning back. Lean forward and hold for about 20 seconds and lean back for about 20 seconds. Then switch the arrangement of the legs.

Perform this movement flow 3x/week and incorporate the use of an alarm throughout your day so you start moving and feeling better.