How to Sit Balanced from Side to Side.

You’re sitting at the computer surfing the net, and for some reason you have come across this blog post.  And you may be wondering, “Balanced side to side really…What does that mean?”  And to your question (if indeed you are asking it) I would ask you, “Are your legs crossed?  Are you leaning on one elbow or the other?  Where is your mouse? What is your computer screen’s relationship to the keyboard? When you are thinking do you tilt your head?  Do you rotate the spine towards your office mate when she is speaking?”  The answers to these many questions, might let you know just how dominant one side of your body is, and they might bring certain imbalances and asymmetries to your conscious awareness.

But wait is symmetry what we are looking for? I have been teaching pilates and movement for so many years, and I have yet to see the perfectly balanced, symmetrical body that I spent so much time learning about…I also find it interesting that we ask our body to be symmetrical, yet our viscera (organs/guts) are not symmetrical at all.  So again what do I mean when I say, “How to sit balanced from side to side.”

Imagine this:  A person is at the computer for hours at a time.  As the body gets tired he starts to lean his left elbow on his armrest, which allows his ribcage to shift to the left.  This also means that there might be more weight in the left side of the pelvis.  Now what does his body do to counteract this shift of the ribcage?  He might tilt his head to the right, and he might also rotate his ribcage to the right just slightly (mostly to see the computer screen) and there might even be a little extra weight in the right foot.  Now imagine being in this position for a long time…What might happen? 

What can we do to prevent this kind of melting?  How can we find a balanced posture without stiffening?

First, when sitting, think about posture and weight distribution through out the entire body.  Distribute the weight evenly through the floor, and lengthen the head to the ceiling….and then every time you notice what might seem to be the inevitable melting (however it may manifest), redistribute the weight and reach your head to the ceiling again, and again, and yet again.

Secondly, add movement to your life at the desk.  Set a timer and every 45 minutes in your chair at your desk do the following workout.  Egg timers that are really loud work the best!  And every time your egg timer rings find this video, and move in your chair.

What do you notice?  Does the melting happen less?  Does your spine feel better?  We want to know…How do you feel?

Katrina Hawley C.M.A, PMA-CPT

Director of Instruction at The Pilates Studio

4 ways to use Pilates to Learn How to Sit

As we continue our “Learning to Sit” series, let’s first look back to where we’ve been.  We’ve talked about how to sit with a readiness for movement, and we’ve talked about how to sit to avoid pain.  This week, I want to outline a workout series that will open up fascial tight spots that might make it impossible to find the longest axis of the spine.  This workout uses segmental spinal movement to find length in the front of the body, so that in sitting the body isn’t pulled forward away from the longest center. 

My suggestion is to take the foam roller to work, and if you happen to be at a desk for any length of time, do this workout.  It’s a great way to avoid the shoulder and neck tension that often comes with computer work, and it is also a great way to keep your body moving for many years to come. 

Watch the video, and then let me know how this workout might make it into your busy life.

1.     Flexion and extension over the foam roller – This exercise lengthens the spine and stretches the front of the body.  The foam roller helps open the breastbone, which will allow the ribcage to support the spine a little bit better.

2.     Psoas Stretch with foam roller under pelvis – Now that you have opened the fascia that runs along the front of the breastbone and thoracic spine.  Try opening the fascia that runs along the front of the Lumbar spine with a Psoas stretch

3.     Bridge with feet on the foam roller – With the front of the spine open, we want to continue by opening the back of the spine.  To do this use the segmental movement of the spine to lengthen the tissue that runs up and down the back.  With the foam roller under the feet, not only are you strengthening your hamstrings, but you are also giving your spine more room for movement

4.     Bridge with Rotation – Maybe as you were doing the bridge your found some chunks in the spine.  You know those moments when the entire concept “vertebra by vertebra” is lost on your spine and basically seven vertebrae hit the ground all at once.  Sometimes adding rotation to the spine allows the vertebrae that feel stuck to loosen and separate from each other.

Have fun, and let me know how it goes

Katrina Hawley C.M.A., PMA_CPT

Director of Instruction at The Pilates Studio