To sit correctly to support your pelvic floor, focus on proper posture and relaxation: sit on your sit bones, maintaining a relaxed pelvis and hips, a lengthened spine, and relaxed, widened shoulders with your chin gently tucked.
Here's a more detailed breakdown:
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Find Your Sit Bones: The key is to locate your ischial tuberosities, commonly known as your "sit bones." These are the bony prominences at the bottom of your pelvis. To find them, sit on a firm, flat surface. You might need to rock slightly forward and backward until you feel them making contact.
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Relax Your Pelvis and Hips: Avoid gripping or clenching in your pelvic floor or hips. Allow these areas to relax. Being tense can put unnecessary pressure on the pelvic floor.
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Lengthen Your Spine: Imagine a string gently pulling you up from the crown of your head. This helps elongate your spine, preventing slouching and promoting good posture.
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Relax and Widen Your Shoulders: Avoid hunching your shoulders forward. Instead, roll them back and down, allowing them to widen. This helps open up your chest and improve breathing.
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Gently Tuck Your Chin: This helps align your head over your shoulders and maintains the natural curve of your cervical spine. Avoid jutting your chin forward.
Why is This Important?
Sitting with proper posture supports the natural function of your pelvic floor muscles. Good alignment reduces unnecessary strain and pressure, which can contribute to pelvic floor dysfunction. Slouching, for example, can compress the pelvic region and weaken these important muscles.
Key Considerations:
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Chair Support: Choose a chair that provides adequate support for your lower back. A lumbar support cushion can be helpful.
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Foot Placement: Ensure your feet are flat on the floor or supported by a footrest. This helps maintain proper alignment.
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Regular Breaks: Avoid sitting for prolonged periods. Get up and move around every 20-30 minutes to stretch and relieve pressure.
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Mindful Awareness: Regularly check in with your posture throughout the day to ensure you are maintaining proper alignment.
By following these guidelines, you can sit in a way that supports the health and function of your pelvic floor.
