Last week, we discussed that long hours of sitting have drastic effects on health. That’s why many authorities now call sitting “the new smoking.” Truthfully, the so-called “new smoking” is not just sitting, but also maintaining any position for too long. The antidote is to move early and often. It’s best to change positions at least every 15 minutes.

Unfortunately, not all venues allow us to accomplish such movement so readily. Even so, I want to talk about a strategy today that can help under those circumstances. It’s not as beneficial as a brisk walk, per se, but it breaks up the monotony of a day where sitting is required.

The exercise I’m referencing is known as Brugger’s Postural Relief Positioning. It focuses on reversing the tendencies of a slumped position or a position of flexion as it’s known. Those of us who work at desks or above crafts, cars, plumbing, electronics, etc., are prone to this flexed position. Those long hours lead to improper posture and a variety of stresses in the neck, shoulders, upper back, low back and hips.

The Postural Relief Position takes about 15 seconds and should be performed every 20 minutes or so. The best way to do it is standing, but it can be modified to accommodate sitting too.

First—If you’re sitting, sit on the edge of your chair. If you’re standing, stand tall and proud. In either position, hold your head up as high as you can while keeping your chin level with the ground. Imagine a string is pulling the top of your head gently upward as you perform this pose.

Next—spread your legs slightly apart to the sides, turning your feet outward a little as you do so.

Now—draw your belly in toward your spine and tilt your pelvis forward while raising your breastbone up. Turn your hands palms-forward or slightly upward, with the arms straightened and somewhat raised from your sides.

The position you’re in should not cause any pain.

Do you feel a slight stretch while you’re doing this? If so, that’s great!

As you’re all set in the proper position, you should take deep “belly” breaths for 10-15 seconds, where the belly moves outward while breathing in.

As tension is released during this exercise, I’m sure you’re encouraged to repeat it often. It’ll help you strengthen and relax all at once. It’s a handy technique that’ll help you during your work day, while relaxing around the house or keeping on the go.

Admittedly, it is a lot easier to talk about this technique than to remember it on a consistent basis. Setting a timer or alarm on your smartphone will help you remember it until it becomes a habit. My personal experience with this technique, and the feedback from my patients who have consistently used it, has been remarkable. It is like a frequent small investment that reaps excellent dividends.

Please note: This is an updated reprisal of a Healthy Living feature that aired on KLBB. Because we are bringing Healthy Living to new audiences on The BigQ (now "The Killer Bee") and HOPE HD2, we want to bring new listeners of Healthy Living up to speed on a variety of topics that aired on KLBB and remain relevant today. Some of these will sound or read familiar, but there will be updates with current information. All-new topics are also on the way. Stay tuned!

Relief From Sitting

Dr. David Wick

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