Physical Education

Unit 1

1.3.1.4.1.Sitting Postures

Slouched V/S Poised V/S Forced sitting

The ideal sitting posture (in the center) puts far less strain on the neck, shoulders and back. The 'forced' and 'slouched' postures require more muscular effort than poised sitting. The subject in the photo will not be able to breathe well in both the slouched and forced posture because she will restrict the movement of her ribcage.

The poised sitting posture allows for good breathing because the spine is passing the weight of her head into the chair and enabling her ribs to move freely. She will not have to try and breathe properly - because she will already be doing so!

To learn how to sit poised you will need to stop doing the things that prevent you from sitting poised. You may be surprised that some of these include conventional advice on sitting properly.

• Tightening the lower back in order to sit straight
• Dropping the head forward and collapsing the back
• Throwing the shoulders back
• Crossing your legs
• Tucking your legs under the chair

To sit poised, be aware of the following:

• The location of where your head sits on the spine
• Your neck does not support the weight of your head - the chair does
• The movement of your ribs
• If your ribs are not moving sideways, you are not poised
• Think of releasing up the front of your body
• Let the chair push you upwards