The Skill of Dynamic Sitting

chairHave you heard the news? Sitting for 8 hours behind your desk all day is bad for your health. Sitting for long periods has been linked to cardiovascular disease, risk of diabetes and early death. All from sitting!

It turns out that when you’re in a seated or slouched posture for a long period of time, there’s a physiological change in your body. Tissues weaken and things start to lock up. It’s not only important to keep in proper alignment in order to combat these things, but it’s also important that you learn the art of dynamic sitting! It’s not enough to just get up for breaks throughout your day, but also that you incorporate things while you are sitting that will keep you mobile. Here’s your guide to dynamic sitting!

Roll Your Feet

Feet can become stiff when sitting for a long time. This can result in lack of mobility in your calves and ankles, which can lead to bigger problems. Take time throughout your day to roll eat foot on a massage ball or a small frozen water bottle. With your shoes off, roll your arch back and forth over the ball or bottle. This loosens up the tissue and can help to increase circulation.

Wall Squats

Sit with your shoulder blades and lower back against the wall, with your hips and knees at a 90 degree angle. Hold for a minute and do 3 repetitions. Remember, you’re not going for the gold in a body building contest here, you’re simply helping to prevent degeneration. No need to overdo it!


Sitting a lot can shorten the hip flexors, so it’s important to stretch your hips and quads throughout the day. To do this, step your left leg forward into a 90 degree lunge, with the right knee hovering over the ground behind you. Then, switch legs. Doing this 3-4 times a day can make a big difference.

Reverse Rotation

Sitting for a long time can make you tend to collapse inward, rounding your shoulders and jutting your neck out and forward. To combat this, move to the edge of your chair and sit on your tailbone. Hang your arms at your side and open your chest, then rotate your hands out. This allows your shoulders to move back. While doing this, rotate your feet out. This widens your hips. Now hold for 10 seconds and repeat 10 times.

Extend the Back

Stand and place the palms of your hands on your lower back to help offer support so you don’t overextend. Now, gently lean back as far as you comfortably can. Do 10 reps once or twice a day.

Now you’re ready to practice dynamic sitting for yourself!


Used under Creative Commons Licensing courtesy of Brad Perkins

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This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.