Sitting as an Opportunity
The Challenge of Prolonged Sitting
Sitting is one of the most frequent movement activities we engage in daily. It’s no secret that prolonged sitting has consequences for our bodies. As a result, a vast amount of information is available online and on social media offering advice on how to sit more effectively.
Common Sitting Solutions
This advice takes various forms. Some sources provide specific exercise sequences to counteract the effects of prolonged sitting. Others recommend external supports, such as backrests, to be used alongside your chair. Some advocate for ergonomic office chairs with multiple adjustment features to accommodate individual sitting needs. Additionally, some suggest sitting on an unstable surface that encourages subtle, responsive movements and natural shifts in body position, creating an "active sitting experience."
Reframing Sitting as an Opportunity
Rather than viewing sitting as a negative reality we must simply accept and manage on our own, I propose we see it as an opportunity—to recognize poor sitting habits and adjust them in real time, no matter the environment.
What Is Dynamic Sitting?
Sitting has been a part of human life for thousands of years, taking place in virtually any environment—with or without a chair. The key question is: What does it take to maintain the physical ability to sit comfortably anywhere—whether on the ground, in a chair, on a porch step, atop a park wall, or on the floor with your children or grandchildren?
The short answer: Learn to sit dynamically. This means approaching sitting as an opportunity to enhance body awareness and movement management skills. Dynamic sitting is the ability to notice subtle body cues that signal the onset of slouching or rigidity—and respond by restoring a more balanced, aligned posture that respects the body’s natural structural design.
Practicing Dynamic Sitting
How do we practice dynamic sitting? There are three fundamental steps to achieving it. The first step is paying attention to subtle body cues that indicate poor body mechanics. Before explaining how to do this, I’d like to share some key information to help you understand why this step is so important.
The Core Kinetic Spring (CKS)
To simplify the structural organization of your body, I’ve broken it down into three regions: the core kinetic spring (CKS), the lower limb kinetic spring (LLKS), and the upper limb kinetic spring (ULKS). For this discussion on sitting, we’ll focus on the CKS, which comprises your torso.
The CKS consists of three interdependent sections: the head, spine, and pelvis. Each part influences the others, and ideally, all three contribute equally to the overall movement of the torso. This balanced contribution plays a crucial role in maintaining the structural integrity of your torso and overall posture.
A Simple Exercise to Improve Dynamic Sitting
Let’s start with a simple exercise to make your sitting posture more dynamic. While seated in a chair, take a moment to observe the relationship between the three components of your CKS: the head, spine, and pelvis.
Now, shift to what you consider your "best" sitting posture. How did this shift affect the three components? What did you notice? Did one part move more than the others? Does this "best" posture feel comfortable and relaxed, or does it feel somewhat forced and uncomfortable?
Creating Structural Balance
Improving any movement starts with noticing how your current movement feels compared to a more balanced structure. Ideally, structural balance in a sitting position means the head, spine, and pelvis are stacked in alignment—with the head resting directly atop the spine, and the spine supported by a neutral pelvis.
Achieving Your Zero Neutral Resting Position (ZNRP)
Here’s an exercise to help improve your current sitting experience:
While seated, gently lower your head toward your chest as you allow your pelvis to roll backward and your spine to curve into a “C” shape, creating a rounded posture in your CKS.
From this “C” shape, slowly lift your head and neck while allowing your pelvis and spine to shift forward and upward until your pelvis reaches a neutral position—halfway between a forward and backward tilt.
Let your head balance freely atop your spine.
Here is a video that reviews this opportunistic process in greater detail.
Congratulations! You’ve achieved a more balanced sitting posture, known as your Zero Neutral Resting Position (ZNRP).
Making Dynamic Sitting a Daily Habit
From now on, periodically check your sitting posture whenever you’re seated for an extended period. If you notice any misalignment, use the steps from earlier to gently shift back to your ZNRP.
This simple practice helps transform sedentary sitting into dynamic sitting.
Have fun with it—stay curious and explore!
Rick
