Whenever you spend long periods sat down, you are setting yourself up for poor posture.  You can counter much of this by sitting really well (previous video here). But if you sense your body,  how well are you sitting right now? Are your hips a good few inches above your knees, with weight mostly on the front of your sit bones and the natural curves of your spine intact?  You have probably just adjusted your alignment!

The very nature of sitting creates muscular imbalance.  Certain muscles become too short and others too long.  Your body gets used to that position and over time you end up stuck with poor posture. Some people may ask, ‘whats wrong with bad posture’?  How about:

  • Reduced breath capacity
  • Distended abdomen with digestion compromised
  • Increased neck and low back tension
  • Low energy
  • Increased risk of injury when you go to reach for something or take up exercise
  • Unsightly appearance

Good news, it’s totally reversable!

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Tips for Good Seated Alignment

  • Distribute your weight so that about 70% is on the front of your sit bones/upper thighs and 30% is on your feet
  • Natural curves of spine intact
  • Hips above knees
  • Overall sense of ease and grace as you come to move

Now that you are sitting well, it’s time to focus on movement.  On days when you do have to sit for long periods, it’s imperative that you get up regularly to move and stretch.  Moving can be as simple as getting up to make a cup of tea (herbal!), a quick visit to the bathroom, or just to walk around your desk.  Anything to get up and out of the chair.  If you do this, you are no longer sedentary and are becoming healthier by that simple act.

Now, i’m not saying you have to stretch in the cinema after a 2 hour movie, but you get the idea…..your muscles need and love to move and stretch. Your body will thank you for it and repay you with less tension, better posture, balanced muscles and readiness for exercise/life.

In this weeks video I have selected a 10 minute section from one of the upcoming Restore Your Body Programme workouts.  It falls into the category of the more subtle, restorative type exercise.  Here is a quick reminder of what I recommend each week:

1.  Exercise plan

  1. Once a week –  STRENGTH routine – 30 mins
  2. Once a week – CARDIO routine – 30 mins
  3. Twice a week – RESTORATIVE exercises  –  20 – 30 mins x 2
  4. Twice a week – RELAXATION – 20 – 30 mins x 2

2. Daily life

  • How your everyday movements can support your fitness and health
  • Simple and practical ways to improve your nutrition  

The routine below involves 2 exercises that effortlessly correct common muscular imbalances that are linked with poor posture….round shoulders and tight hamstrings.  The stretches are performed slowly and mindfully and you will quickly notice the difference.  The main muscles in focus are the pectorals and hamstrings, but by the nature of moving in an integrative and fluid way, your spine also gets a rhythmic workout.

So why not take 10 minutes today to lengthen some of your key postural muscles. After the video, sit back down and once again, notice your alignment.  These are also great exercises to do before or after other more dynamic exercise routines. You can learn them quickly and do them anytime. 

Enjoy, take care

Thanks Danny

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