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You are sitting wrong. But you have been told forever to just 'Sit up straight ' and you automatically have good posture...
The issue is that your glutes shouldn't be sitting on the chair, they should be sitting above the seat. This means that your hamstrings, or more accurately your 'gluteal fold' should be the first thing that contacts the chair.
Where is the Gluteal Fold? The gluteal fold is the the horizontal skin crease that forms below the buttocks, separating the upper thigh from the buttocks.
Where do I aim the gluteal fold on a chair when I go to sit down?
1. You need the gluteal fold to be first point of contact between you in the chair.
2. You need to sit as far back on the chair as humanly possible.
Instantly Reduce Pain While Seated
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What this does is sets your pelvis in a way that your spine has no choice but to be stacked correctly.
Congratulations!! you have just reduced lower back pain, that pain you had in your traps AND you can finally see that you are now sitting upright effortlessly.
Instantly Reduce Pain While Standing
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Instantly Reduce Ankle and Knee Pain
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Instantly Reduce Lower Back and Hamstring Pain
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Instantly Reduce
That Pain you have in your Traps
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The Ultimate
5-Step Guide for Better Posture and Less Pain
Are you struggling with chronic pain?
Do you have muscle tension that has been niggling and persistent, but you put others first because you need to 'keep all the plates spinning'?
Do you have a busy schedule and find it hard to make time to look after yourself?
Imagine if you could maximise your productivity during the day without pain. An environment where you don't let physical stress affect your mental state. Where you can look back at your day and say I am doing something for me.
I am going to share with you 5 Easy Steps that will improve anyone's posture and reduce common areas of pain.
We stand with feet too close together, and have a tendency to 'Sassy Stand'
Sassy Standing: One leg has 100% of body weight. And you alternate between which leg does this.
People 'hyperextend' their knees when they stand.
These people also complain of ankle, knee and one sided lower back pain.
Both knees lock backwards (Hyperextend) because otherwise you don't feel 'comfortable'.
Power Stance
The trick to standing is to distribute your weight evenly between both feet with a very slight bend of your knee. I call this a power stance and it looks like this.
Feet are outside of shoulder width: This makes it impossible to 'sassy stand' and load up on an individual leg.
Point toes to a 50 - 60 degree angle
And
Give yourself the cue to 'slightly' bend your knee
Use the power stance when standing at a bench or desk. Or when talking to a friend to show dominance.
Without getting to into it, if you want to correct your posture and reduce pain throughout the body, at some point you are going to have to look after your feet. You will need a chair and a golf ball.
Testing:Touch Your Toes
1: Stand with feet together and try and touch your toes.
2: When you bend , run your hands down your legs. Do this without bending your knees for accuracy.
3: Take note of where your fingertips finish AND how you feel in the achilles tendon/hamstring.
Roll your Foot
1: Sit in a chair and place the golf ball underneath your foot and knead your foot into the golf ball. *Avoid being too firm and creating a burning sensation in the foot.
2: Place your hand or elbow on your knee to change the pressure you use. *Its important to maintain a consistent pressure as your roll.
Re-test: Touch your Toes
When you retest and bend to try to touch your toes, you should be more flexible and go past your previous limit.
Also, how do your achilles tendon and hamstring feel??
You are Welcome :)
*Once you generate a referral pain, don't roll. Just hold the position until the referral pain goes away.
Knowing what you need to do to reduce pain at work is one thing, but being pain free and taking that first step towards a better posture is another. But don't worry, I'm here to help
I'm Alex, and I've been where you are
I understand the struggle of finding a health professional that truly helps. Someone who is highly skilled and completely transparent with the results that their modality provides.
This is why I founded Pritchard Remedial Therapy, a place where clients can experience the very best remedial massage. A massage that doesn't rely on any one modality but draws upon the strengths of each modality and understands when to implement them. A Treatment framework that ensures that the clients best interests are being put first.
Want to see how I can reduce your pain and improve your posture?
What we are going to trigger is the gluteus medius. If you have pain in both your hamstring and glute, you don't necessarily have sciatica. This is incredibly common and instead we are going to try and resolve this with a golf ball or medium density rubber ball (not a spiky trigger ball).
Where is that? - It will be on the glute, high and to the side but below your pelvic bone. (refer to red section on image)
How do I position myself?
-Ideal position is to be on your back and slightly tilted towards the glute you are triggering.
Hot Tip: Use pillows to make yourself more comfortable. Place them underneath your head and rest the knee of the glute being triggered to the side and on a pillow.
Where should I place the ball? Place the ball on the white ring in the photo. You should feel a referral to the top of your hamstring which will be around your gluteal fold. Once you generate a referral pain, don't roll just hold the position until the referral pain goes away.
This is a magic trigger point when used correctly. If you are experiencing:
- headaches
- pain in your neck
- pain on the point of your shoulder
- pain in the clavicle
- pain in between the shoulder blades
Then this trigger point is for you. And we will be needing a golf ball/ medium density rubber ball.
- You can trigger this spot leaning against a wall or lying down on your back using the pillows in the same way as Step 4.
- The sweet spot is just next to your shoulder blade and in the lower trap
(white circle in image)
-If you roll on the ball and feel a clunk you have rolled off the belly of the lower trap and you will need to reposition.
-You will feel a referral pain into the clavicle, base of skull or point of the shoulder.