This is a simple way of showing what good and bad posture looks like. The cog wheels show how different body segments interact. You can see in the picture below what poor or slumped posture does to the cogs and how they change when moving into a good posture. I am a visual person so this works for me. For those that like a description, we are looking at the 3 keys to good sitting posture. Brugger named them the three primary movements:
- Anterior tilt of the pelvis (this is the bottom cog rolling forward)
- Elevation of the chest (as the bottom cog rolls forward, the middle cog elevates the chest)
- Elongation of the neck (as the chest elevates, it elongates the neck)
This exercise is designed to be done as a micro break. Do it every 20-30 minutes and hold for 3-4 deep breathes (approximately 20 seconds).
- Sit at the edge of your chair, with the legs a little wider than the hips and toes pointing outward slightly.
- Move into the good sitting position as shown in the cog wheel model.
- Roll the pelvis forward so you are sitting on the bones of your pelvis.
- Lift up your chest towards the roof.
- Elongate your neck (like there is a string pulling it towards the roof) and tuck the chin in.
- With your arms hanging down beside you, rotate them outward as far as you can. Your thumbs should be pointing outwards.
- Actively pull your shoulder blades together without lifting your shoulders. Thinking of lifting your sternum towards the roof helps with this. We dont wont to create more dysfunction by lifting the shoulders up.
- Take 3-4 deep breaths (it should last approximately 20 seconds).
- Relax again
The Bruggers Relief Position can also be done in a standing position. If doing it in a standing position, standing against a wall can help the positioning.
In my next post I will describe a few band exercises that are great at helping ease the problems associated with prolonged sitting. In fact, some of them were developed by Alois Brugger as well. If you find this post helpful, please share it so others can also benefit from it.