Sitting properly (good posture) will help you avoid problems like back pain, muscle stiffness (which can be very painful) or even headaches and migraines.

Because if you sit with a bad posture (slouching or leaning to one side) then the muscles at the back of your body will stiffen up as they try to stop you from sitting badly. These muscles start in your lower back and travel all the way up to the back of your neck!

In no time your bad posture will start stopping you doing things you enjoy or activities you love like walking, running or exercising in general.

Sitting with proper postural alignment will allow one to work more efficiently with less fatigue and strain on your body’s ligaments and muscles.

Being aware of good posture is the first step to breaking old poor postural habits and reducing stress and strain on your spine.

Here’s how to sit properly:

1. Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.

2. 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.

3. Sit at the end of your chair and slouch completely.

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4. Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.

5. Release the position slightly (about 10 degrees). This is a good sitting posture.

6. Distribute your body weight evenly on both hips.

7. 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.

8. Keep your feet flat on the floor.

9. Try to avoid sitting in the same position for more than 30 minutes.

10. 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. 11. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.

12. When sitting in a chair that rolls and pivots, don’t twist at the waist while sitting. Instead, turn your whole body.

13. When standing up from the sitting position, move to the front of the chair. Stand up by straightening your legs.

14. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.

And here’s how to sit properly when you’re not using a back support or lumbar roll:

1. Distribute your body weight evenly on both hips.

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2. 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.
3. Keep your feet flat on the floor.

4. Try to avoid sitting in the same position for more than 30 minutes.

4. At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.

5. When sitting in a chair that rolls and pivots, don’t twist at the waist while sitting. Instead, turn your whole body.

6. When standing up from the sitting position, move to the front of the chair. Stand up by straightening your legs.

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7. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.

Do you sit properly all time? If not, you’ve just learnt how to sit properly so you can stay healthy at all times.

If you found this helpful, let us know using the comment section below.

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