Arching

 

Spinal flexibility and finding a comfortable neutral sitting posture:

  • Begin by sitting at the front edge of a chair or stool, with your hips slightly higher than your knees.

  • Your knees are a comfortable distance apart, and the front of your ankles is directly under your knees.

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    Flexion or rounding

    1. Starting at the hip joint, slowly rock backward toward your tailbone.

    2. Evenly let your spine fall into a “C” shape, exhaling as you go.

    You are rounding sequentially from the hips up, ending with a nod of your head just enough to match the rounding of your spine.

     

    Extension or Arching

    Beginning in the fully flexed position, shift your weight slightly forward.

    Push into the seat with your “sit bones” (the push rocks your pelvis forward).

    Bring your tailbone up and away from the seat and gently extend or arch your spine, while your breathe into your belly.

    Allow your head and eyes to match the movement in the rest of your spine.

     

    Neutral – Settle into a comfortable midpoint between flexion and extension. Your eyes are straight ahead and your lower back should have a slight arch or lordosis. Relax, breathe, enjoy!
     

    Repeat 3-10 times. Use this movement whenever you are sitting for a long time at your desk, or in your car. In your car, you can use your arms on the steering wheel to help enhance the motion.