Sit up with back straight and shoulders back. Buttocks touch back of chair. All three normal back curves should be present while sitting. A rolled-up towel can be used to help maintain the normal back curves. Sit at the end of chair and slouch. Draw yourself up and accentuate the curve of your back. Hold for a few seconds. Release the position slightly (about 10 degrees). This is a good sitting posture. Distribute body weight evenly on both hips. Bend knees at a right angle. Keep knees even with or slightly higher than your hips. (use a stool if necessary). Don't cross your legs. Keep feet flat on floor. Avoid sitting in the same position for more than 15 minutes. Rest elbows and arms on chair or desk, keeping shoulders relaxed. When standing, move to front of seat. Use hands to hold onto arm rests and raise up. Place hands on thighs and keep back straight. Stretch back by doing a few standing backbends.
Good posture. Reduce back pain.
Yoga Lesson Planner
Pilates Lesson Planner
