How to Sit at a Desk and Survive

Since many of us sit most of the workday, it's crucial to sit in the best possible way...or stand or kneel. Here's some cues on how to sit properly:

• Watch the How to Sit youtube video with Rolfer Russell Stolzoff.
• Find a stool or chair that has your knees slightly below your hips and does not roll or can lock its rollers (make sure your feet can comfortably reach the floor and support you).
• Shift your pressure slightly forward into your feet and legs.
• Feel your weight on your sits bones.
• Hold your low back in a neutral or slightly arched position.
• If you slouch backward into your chair: you will be tucking your tail, essentially sitting on your lower spine, hunching forward and crushing your organs, limiting full breath, and your head and shoulder will be forward which strains your neck and upper back.
• If your low back arch is too great and your pelvis tilted too far forward, you will exacerbate likely already tight hip flexors and lumbar erector muscles.
• Both of these extremes crunch your spine, just in the front or back.
• As you shift your pelvis into a more neutral position, your shoulders and head will naturally come backwards, your core will activate, and you will get less tired though it may feel awkward at first.
• Think of your pelvis as your feet when your are sitting.
• If you need to relax, try a reclined position where your body is not strained or contorted, but fully relaxed (you may need to have something under your feet).
• If you are standing, make sure your knees are slightly bent and that your move your legs and hips from time to time as you can get stiff from standing too.
• Try alternating between sitting and standing properly.
• If at all possible, do not cross your legs as this will create further imbalance and pain in the back, gluteal region and leg.
• Whatever position(s) you are in, get up and move at least once an hour (there are computer and phone apps for this) to keep loose, mobile and your lymphatic and circulatory system working optimally.
• If you want to open your pelvis, try a kneeling chair or standing.
• If you want to move your pelvis, try a yoga ball, kore stool or variable balans kneeling and rocking chair.
• Make sure your keyboard and mouse are in line with your relaxed elbows (you may need an adjustable desk but it's worth it) to avoid repetitive stress injuries and hunching forward.
• Adjust the top of your monitor to eye level and directly in front of you to avoid neck strain.
  
• A laptop is impossible to be ergonomic without an external mouse and keyboard.
  
• Stretch your back, shoulders, arms and neck at least once a day.
• When you are not working, try to do things that require a different position or lots of new movement.

Pectoralis Major and Minor Shoulder Stretches

Arm Stretches

Low Back Stretches

Hip Flexor Stretches (Low Back Continued)

Neck Stretches (Pull Head with Hand)