The postural relief position
By Dr. Vic Weatherall
The best way to prevent the problems associated with sterno-symphyseal syndrome or computer back is to sit up straight. Back supports that help maintain your proper lower back curve can also be effective. An excellent idea is to take 10-second micro-breaks every 20 minutes and adopt Brugger's "postural relief position."1
- Sit at the edge of your chair with your feet father apart than your hips.
- Turn your feet outward slightly.
- Tuck your chin straight back slightly.
- Breathe into your abdomen.
- Actively exhale while
- extending your fingers and turning your palms outward
- raising your breastbone slightly
- Repeat two to three times.
Try doing the same movements while standing.
If you practice this conscientiously, within a few weeks you should feel yourself sitting taller in your chair, with decreased muscle tension and fatigue.
Reference
- Liebenson C. Self-treatment of the slump posture, Part 1: Beginner exercises. Journal of Bodywork and Movement Therapies. April 2001.