Pilates Shanghai Blog

A blog about Pilates in Shanghai and China

Sitting Well

August 16, 2015 — Derrick Cope

Summer is drawing to a close and Fall is approaching. Many of you will be spending long hours at your desks.There has been a lot of research on sitting recently and the only conclusion is that there is no good way to sit. If you do have to sit then it is important to sit with good alignment.

The pelvis has three bones: the ilium, the ischium, and the pubis.The spine connects into the back of the two ilium. If we want the spine to be straight the pelvis needs to be vertical.

When sitting, the sitbones should be aimed down at the ground.

When the pelvis is tilted the spine will too arched. When the pelvis is tilted backward the spine will be rounded. When the sitbones are aimed down the pelvis and the spine can be vertical.
A simple exercise you can do in your chair is to tilt the pelvis and round the spine to wake up the muscles and improve posture..

Pilates class has lots of exercises that practice sitting.

Shortbox series on the reformer is a good way to practice sitting well.

Tags: pilates, posture, sitting