This blog post provides a step-by-step guide on how to adopt the proper sitting posture.

Alignment of the Ideal Sitting Posture

Generally speaking – The ideal sitting posture can be illustrated as a straight line through the ear canal, shoulder joint, thorax/ribs, pelvis and the hips.

In my opinion, this posture holds the body in a more neutral alignment which can help reduce strain on muscles and joints.

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Proper Sitting Posture

STEP 1: Chair Selection
STEP 2: Seat Height
STEP 3: Knee Position
STEP 4: Foot Position
STEP 5: How To Position The Pelvis
STEP 6: Weight Distribution
STEP 7: Lower Back Arch
STEP 8: Rib Cage Position
STEP 9: Upper Back Position
STEP 10: Neck Position
STEP 11: Chin Position
STEP 12: Tongue Position
STEP 13: Shoulder Position
STEP 14: Arm Position
STEP 15: Feel It
STEP 16: Breathing
STEP 17: Difficulties
STEP 18: Don’t Stress
STEP 19: Take Breaks

Step 1: Chair Selection

The first thing to consider when addressing your sitting posture is to make sure that the chair that you are sitting on is encouraging your best possible posture.

It is going to be significantly more challenging to maintain an ideal sitting posture if the chair that you are sitting on is not supporting you.

(Think about how difficult it is to sit up right on a soft low couch when watching TV or whilst you are driving in your car.)

What To Look For In A Chair

The main characteristic to look for in a chair is adjustability.

The more that you are able to adjust, the better you can customize the chair to suit your individual needs.

This involves having the ability to adjust:

For a blog post which goes through what to look for in a chair:

See Post: Ergonomic Chair

Step 2: Seat Height

Adjust the height of the seat so that it positions the hip at an angle of approximately 100-120 degrees.

With this angle, the level of your hips will be slightly higher than the level of the knees.

(The thighs should be slightly angled downwards.)

The benefit of this is that it will create more space in the front of your hips which will make it easier to move the pelvis into more ideal position.

Step 3: Knee Position

Knee Angle

Your knees should be bent at angle of approximately 100 degrees.

Knee Alignment

Aim to keep your knees in a symmetrical and levelled position.

That is – One knee should not be more forwards than the other as this will cause the pelvis to rotate towards one side.

Step 4: Foot Position

Keep both of your feet flat on the floor about hip-width apart.

If your feet do not reach the floor, consider using a foot rest.

Avoid crossing your legs and/or resting your feet on chair legs.

Step 5: How To Position The Pelvis

The pelvis is the foundation of a good sitting posture.

Whilst sitting, tilt your pelvis forwards so that the weight of your torso is resting between the Ischial Tuberosities and the front of the pelvic floor.

(Ischial Tuberosities are the pointy bones at the bottom of your pelvis.)

If you are experiencing difficulties with this:

See Post: How To Position the Pelvis While Sitting

Step 6: Weight Distribution

Spread your body weight equally between both hips.

Do not lean towards one side as this may cause your pelvis to tilt laterally.

Step 7: Lower Back Arch

Aim to maintain the neutral arch of the lower back.

You should feel a gentle contraction in the muscles of the lower back whilst you are sitting.

Avoid over arching or rounding your lower back whilst sitting.

If you have a weak lower back muscles and having difficulties maintaining the neutral arch:

See Post: Lower Back Strengthening Exercises

Step 8: Rib Cage Position

a) Float Your Rib Cage

The rib cage should “float” on top of the pelvis.

That is – You will need to hold your rib cage up right to prevent the weight of the torso collapsing downwards on top of the pelvis.

b) Rib Cage Aligned With Pelvis

The bottom portion of the rib cage should align directly into the pelvis.

That is – The lower ribs at the front of your torso should not flare outwards.

How To Determine If You Have Flared Ribs:

Instructions:

• Sit down on a chair.
• Adopt an up right posture.
• Place both hands slightly below the lower section of the front of your ribs.
• Proceed to push and drag your hands up towards your chest.

If you are having issues with Flared Ribs:

See Post: Exercises To Fix Flared Ribs

Step 9: Upper Back Position

Thoracic Extension

Keep your upper back in an upright position.

To achieve this – consider lifting the sternum (breast bone) slightly upwards.

(Note: Make sure that you do not flare out your ribs when doing this.)

If your upper back is stuck in a rounded forward position:

See Post: Hunchback Posture

Step 10: Neck Position

Stretch Your Neck Upwards

Aim to keep your neck in a lengthened and tall position.

If you feel that your neck is squashed:

See Post: How To Decompress Your Neck

Step 11: Chin Position

Chin Tuck

Keep your chin in a slightly tucked/nodded position.

This involves bringing your chin ever so slightly towards the front of your throat.

(Note: DO NOT over do this movement as it will create unnecessary tension in your neck.)

Do not allow your chin to protrude forwards.

If your chin pokes forwards naturally, you may have a Forward Head Posture:

For more information: Forward Head Posture

STEP 12: Tongue Position

(Optional: To tell you the truth, I am not 100% certain how effective this will be for you.)

In my opinion – the position of the tongue may help some people maintain the correct head and neck posture.

What To Do:

• Maintain your neck in a tall position.
• Gently flatten the length of the tongue to the roof of your mouth.
• Keep your mouth closed.
• Breathe through your nose.

(This tongue movement is called “Mewing”.)

The theory behind this is that it can help engage the muscles associated with controlling the head and neck.

(Note: Although the direct effect of mewing on posture is questionable, it has appeared to help some of my patients maintain their head and neck posture. I have included mewing in this blog post so that you can try it out for yourself.)

STEP 13: Shoulder Reset

Follow the steps to place your shoulder blade in a more optimal position:

1. Keep Shoulders Wide And Long

Instructions:

• Lift your arms out towards the sides to approximately shoulder height.
• Reach and stretch out your hands as far to the opposite sides as possible.
• Feel the shoulder blades assume a wider position on the rib cage.

2. Retract Shoulder Blades

Instructions:

• Bring your arms slightly backwards.
• Aim to feel a gentle muscular contraction between your shoulder blades.
• (Do NOT over squeeze your shoulders back together.)

3. Tilt Shoulder Blade Backwards

Instructions:

• Rotate your arms backwards as far as you can so that your thumbs are pointing towards the floor behind you.
• Aim to feel a muscular contraction in the bottom region of the shoulder blades.

4. Take Note Of This New Shoulder Position

Whilst maintaining this newly adopted shoulder blade position, gently lower your arms by your sides.

Aim to gently hold this shoulder blade position as you are sitting.

Make sure that you do not let the weight of the arms drag your shoulder blades forwards/downwards.

For more exercises to improve your shoulder posture:

See Post: Exercises For Rounded Shoulders

STEP 14: Arm Position

If you are sitting at a desk and using a keyboard, have your arms in a position where the elbows are close to the sides of your torso.

Do not overly reach your arms forwards to use the keyboard. This will cause your shoulders to slouch forwards.

Bring the keyboard and/or computer mouse closer if needed.

STEP 15: Feel It

Now that you know the exact steps to assume a more optimal sitting posture, it is important to take note of what this posture FEELS like.

REMEMBER – The goal with your sitting posture is to maintain an upright posture against gravity without excessively increasing the amount of tension in the body.

STEP 16: Breathing

Once you have assumed the proper sitting posture, the next step is to make sure you are breathing in a relaxed manner.

As you breathe in, the rib cage should easily expand in all areas.

There should be no excess tension in your neck and/or shoulders as you breathe in.

If you have tightness in the rib cage which is stopping you from adopting a relaxed breathing pattern:

See Post: Rib Cage Stretches

STEP 17: Difficulties

If you are experiencing difficulty with the suggested steps on this blog post, it is likely that you have weakness and/or stiffness in certain areas of your body which are preventing you from naturally assuming a good sitting posture.

For best results – These will be required to be addressed individually.

Although I have mentioned the following blog posts in the appropriate area on this page, I will list out the main areas of posture that most people will need to address.

Check out these blog posts:

• Strengthening Exercises For The Lower Back
• Hunchback Posture
• Flared Ribs
• Forward Head Posture
• Rounded Shoulders

STEP 18: Don’t stress

As there are many things to consider when addressing your sitting posture, I understand that it can be quite overwhelming for many of you.

And that’s completely normal. There is a lot to think about!

Don’t feel like you need to have perfect posture all of the time. Do the best that you can.

Keep in mind: No one has “perfect posture”. (I don’t even have perfect posture and I run a website on posture!).

Aim for progression, not perfection.

Note: If you feel like you are forcing your body into a good posture, you are doing way too much! Be gentle.

STEP 19: Take Breaks

Take as many breaks from the sitting position as you can throughout the day.

Even if you sit with good posture, it is still not advisable to stay in that position for an extended period of time.

Keep your body moving regularly.

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Conclusion

Due to the immensity of problems that can arise from bad sitting postures, I strongly encourage everyone to improve their posture.

Follow the suggested steps mentioned on this blog post to adopt the proper sitting posture.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.