Balanced upright sitting

Flexion and extension in sitting initiated from the pelvis. Using the hands to feel the distribution of movement.

In our highly visual world we often use our eyes to keep balance, and we keep our head stable in relation to the room around us, instead of moving the head in response to the movements of the pelvis and the rest of the body. In this lesson we bring about proportionally distributed movement throughout the entire spine, instead of focusing on and moving certain areas only (for example when trying to adjust the neck position). We become aware of how to employ the entire spine, including the pelvis, for changes in posture. This is not a means of „fixing” the upright sitting posture, but instead of becoming aware of what we do, and expanding on our possibilities; thus improving our skills.

sittingflexionextensionsitting balanced_sitting_1

1

Sit on a stool or on the front edge of a chair. Place the palms of your hands on your torso to help feel the movements of your pelvis and torso. Eyes preferably closed.

Tilt torso forwards

Initiate the movement from your pelvis, legs, and hip joints. Prevent your spine from bending, arching, or twisting.

  • If the chair has a backwards inclined and bowl shaped seating platform, then the front edge of the chair is the place most supportive of a neutral spine.

    Sway your head and torso backwards stiffly, like a tall tree, only move from your pelvis, don't bend the spine.

    Only sway back a little bit, stop before you fall backwards against the backrest.

Tilt torso forwards

Initiate the movement from your pelvis, legs, and hip joints. Prevent your spine from bending, arching, or twisting.

2

Sit like before

Tilt torso backwards

Initiate the movement from your pelvis, legs, and hip joints. Try to eliminate any motion of your spine.

  • Sway your head and torso forwards stiffly, like a broom stick, only move from your pelvis, don't extend the spine.

    Only sway forwards a little bit, stop long before you fall over forwards.

Tilt torso backwards

Initiate the movement from your pelvis, legs, and hip joints. Try to eliminate any motion of your spine.

3

Sit like before

Tilt torso forwards, backwards

Combine the previous two movements, roll backwards only as much as forwards.

  • Sway your head and torso forwards and backwards stiffly, like a big tree, only move from your pelvis, don't extend or round your spine.

Tilt torso forwards, backwards

Combine the previous two movements, roll backwards only as much as forwards.

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