Tips to Improve Your Sitting Posture

1.Revise Your Idea of ‘Good’ Posture

The majority of people have an idea of what good posture is and if I ask them to demonstrate will put in a lot of effort to haul themselves up into a position that is held, usually over arched in their lower back with their shoulders pulled back. Sitting is dynamic. There is soft springy tone and there is also movement.

2. Find Your Sit bones

These two bones (if you are siting now you could put your hands under your bum to find them), are the bottom of your pelvis. The pelvis consists of two bones connected at the back with joints at the sacrum, and at the front by a cartilaginous joint, the pubic symphysis. These two bones are like your feet in standing, they support you.

Notice what happens to your sit bones if you collapse into a slump; and what happens if you haul yourself up into an overarched posture.

3. Rocking on Your Sit Bones

Now you have located your sit bones, play with rocking forward and back on them. Allow your whole torso to come along for the ride. See if you can find a place where you are easily balanced.

4. The Balance of Your Head

Your head is heavy. Around 5kg for an adult human head, really well designed to carry your clever brain. Your body is also really well designed to support this weight. You don’t need to pull or push with your neck muscles just let your head be easily balanced up away from your sit bones.

5. Soften

Now you have found a better relationship between your sit bones and head. See where you can soften. Note there is a difference between soften and collapse. Back to point number 1, we want a soft springy tone so sitting can be a balanced, poised and easy activity.

Photo by Federica Campanaro on Unsplash

Little niggles everywhere

I was at a party last weekend with a group of friends. A 50th birthday party, as we are all heading ever closer to that big number!!

It was a lovely evening, catching up with friends, some of whom I haven’t seen for quite a while so there was a lot of standing and talking.

As we were leaving the party one friend stated how her back was sore from all of the standing, followed by a few other friends complaining of the same, “oh yes my back!’. I realised that my back was completely fine.

I have heard this type of comment many times, '“my back hurts from standing”, "my knees hurt from walking, particularly downhill”, “I can’t run as it hurts my knees’, and I get it as my back used to hurt when I stood too.

What’s interesting about these comments are the ideas that it is the activity in itself that is causing the problem. Therefore the idea that if I just stop the specific activity then it will alleviate the symptoms.

This idea is so common in our society and so often means that people restrict their activities and lifestyle in so many ways. I can’t run anymore because it hurts my knees, I can’t go to the theatre as my back hurts if I sit for too long. Or even more subtle levels of avoiding activities like bending to pick something up from the floor.

It is rare that someone thinks that ‘how’ they are doing the activity is what is causing the symptoms. Then even if they do, they rarely think that it is possible to change.

The bad back in standing is quite likely to be caused by overarching the lower back, or a throwing the pelvis forward and down.

Of course it is possible that someone might know that they overarch their lower back, or throw their pelvis forward and down, but even then it is likely that they will try to fix it directly by pulling the tummy in or shifting the pelvis in a different direction. The problem here however is that they haven’t changed the whole pattern, only one individual part.

There is a way to change this, and in fact to change the whole way of thinking about your self in anything you do. This new way doesn’t involve lots of exercises, strength training or stretches. It does involve a little time to make the necessary changes but then it gives you the tools, not only to prevent an achy back in standing but to prevent giving up on things that you love because of the little niggles everywhere. And I certainly know how much better it feels now in my nearing 50 year old body than it did in my 20 something year old body.

So if you are interested in finding better ways to move at any age then get in touch.

How a Technique that seems to be about Posture can help with Stress and Anxiety

If you have ever experienced stress or anxiety (there won’t be many of us who haven’t), you will probably recall a feeling that came with this. Even thinking about this now you may notice somewhere in your body that tells you that you are feeling stressed or anxious. Maybe your shoulders have become tense or your breathing has changed. Perhaps you notice your heart rate increase or a feeling or ‘butterflies’ or discomfort in your digestive system. In extreme states of stress you might become irrational, angry, feel unable to breathe or think straight, feel faint, nauseous or unable to sleep.

The Alexander Technique will teach you some simple tools to help change some of these symptoms of stress and anxiety. Changing these symptoms can allow your mind and body to return to a calm and balanced state so that you can begin to break the cycle and change your reaction to the stressful situation.

The Alexander Technique can never take away the stressful situations of life, however what it can do is give you tools to change your reaction to the stress. So you can have a real choice about how you can be in these situations.

This can be really empowering. The situation might be stressful but you don’t have to be.

Photo by Yosi Prihantoro on Unsplash

On Breathing

"At the end of the exhale

Breath surrenders to quietude.

For a moment you hang in the balance -

Suspended

In the fertile spaciousness

That is the source of breath.

At the end of the inhale,

Filled with the song of the breath,

There is a moment when you are simply

Holding the tender mystery.

In these interludes,

Experience opens into exquisite vastness

With no beginning and no end.

Embrace this infinity wtihout reservation.

You are its vessel. "

from a translation of the Vigyana Bhairava Tantra - called the Radiance Sutras.

Whatever it is, the way you tell your story online can make all the difference.

What Do I Mean By Posture?

Often when we think of posture we think of something held in a certain position. In fact the word posture is derived from the Latin verb ‘ponere’ meaning to put or place and from the noun ‘positura’ meaning position so it’s not really surprising.

However in the late 16th century when the word came to England it was used to denote the relative position of one thing to another.

Using the word posture in this latter way for me is better (although still not a perfect description), as it creates the idea of the possibility of movement. Posture can then be used to describe a snapshot of any movement from sitting, standing to running, pole vaulting, pirouetting or playing the piano. And this snapshot is the only still you can have. Our bodies are constantly in movement, the smallest of moments even, as our heart beats, our blood flows and our body breathes. In order to create an idea of good posture however we can tend to stiffen, tense and hold our breathe often before collapsing again. Or maybe have no awareness at all apart from discomfort or pain.

The idea of the relative position of parts however can be used in anything we do and doesn’t have to be stiff and held, not floppy and unresponsive either, just alert, lively, balanced, poised and responsive.

Surely I Just Run?

This is a question that I hope someone might ask when I talk about my running courses but perhaps people are just too polite…

And the answer is simply yes. However anyone who runs or has run, or has even watched people out for a run knows that it it seems to look hard work, painful even. And don't runners get bad knees? 

So while the answer is simply yes, there are often ways that we can interfere with our running and even worse we don't even know that we are doing it! We only know when we get injured or just find running really hard work.

So just like we might take lessons to learn to play the guitar why not take lessons to learn how to run. My courses are not about working harder, building muscle or training more there are plenty of courses, coaches and trainers out there who will offer that. What I offer is a way of getting out the way of movement patterns, ideas and beliefs that are interfering with you getting the best out of your running.

So if you want to learn how to Run Well then join me for one of my Running Well courses where we will explore how to take the brakes off and simply run.

I Don't Want to be Told How to Sit...

In a recent conversation with someone I had just met the inevitable question, "What do you do?" came up. 

I have a few answers to this question and I will usually choose my response based on what I think will resonate with that particular person. Of course this will usually involve a bit of guess work if I have just met them, or you could even say a judgement of character. Do I think they are more interested in hearing words like "posture" or "wellbeing" or how The Technique can help with their running or singing or how it can improve their confidence and lessen their anxiety. The Technique is so unique in helping with all of these things.

In this instance the person very refreshingly came straight out with "I don't want to be told how to sit." I smiled as this was so unusual to hear someone just saying what they thought with no concern about how I would react. And it wasn't said at all in a malicious way it was simply a statement.

For me this was fantastic as I now had new information. A person who had an idea about what The Technique was already and an idea about how it wasn't for them.

Of course I work with people sitting as that is often what people would like help with however I don't believe that there is a right way to sit. Sitting isn't a static place it's a balance of continual micro movements that happen as we breathe as our hearts beat as our bodies rebalance to find coordination. The dance of sitting.

So instead I shared with him that I would happily work with him as he danced. We were at a dance workshop after all.

Stress and back pain

My pupils often tell me that their back pain (or knee pain, neck pain, shoulder pain), gets worse when they are stressed.

Its the way they tell me that interests me like, often it's a surprise that there is even this connection. It's like they kind of know it but don't know it and don't quite understand it and certainly don't know what to do about it. Which of course is why they have come to see me.

However what they usually want is to just get rid of the pain; and the stress well that's about "my busy job", "my boss", "my kids"...

Of course there are many things that life throws our way. Some things we can change to make our lives easier, others not. You can change your job but it's not so easy to get your kids adopted!!

There is however another option, that the stress is in fact is your response to the situation and you can therefore learn to change it. And if the pain is worse when you are stressed then maybe you will change that too.

So that is what we work with with The Alexander Technique. We learn a tool to help us react in a different way and that is what can change the pain.

"Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." - Viktor Frankl - Austrian neurologist, psychiatrist and Holocaust survivor.

RED January - Day 22 - Nearly there

January is seeming sooo....looooonng...

Another run.

Today a very short run as my son is off school sick so my plans have had to change. And I'm so pleased it was only a short run as my legs feel heavy and tired.

Some days are like this. Not every run is fantastic and sometimes it's not enjoyable.

Accepting this and still running is what is great.

And to keep me going for the last few days here is a link to my Just Giving page if you want to sponsor me.

RED January - Day 21 - Euwch!!

So I've missed a few days of blogs but I've still been out there running every day (or swapping for a HIIT session for the odd day). But here is today's!

________

When the view from your window looks like this and you know that its also going to be cold!

Not appealing is it!!

The first 5 mins the wet rain soaks through my leggings. I feel cold, rain in my face, but I'm out.

Then as my body warms up the rain doesn't feel so cold its just there and I begin to enjoy this feeling. I hit a puddle and feel the wet coming through my shoes. My first reaction is "euwch!" but I stop and become interested in this sensation on my feet. It's wet, cool, my socks feel soggy but it's actually not unpleasant at all.

In fact I begin to feel like a toddler jumping in the puddles. No fear of getting wet and cold as he hasn't experienced that before, he is just interested in the new sensations. The sound of the splashing of the water, the feeling of the water through clothing and shoes, the change in temperature on his skin, the way the water moves as he jumps. It's a new experience something exciting to explore. 

As adults we spend so much time avoiding getting wet as we have learnt that getting wet can be unpleasant. Sitting in damp clothing, feeling cold, drips of cold water down the back of the neck! Definitely "euwch!". But if we can experience it like a toddler how would that be?

For me invigorating and refreshing. But then I make sure I can jump straight in a hot shower when I return.

RED January - Day 15&16 - Arms

In the last couple of days I have been focusing on my arms and shoulders.

With these bitterly cold winds its so easy to tighten around the arms and shoulders which creates tension in the whole run.

Yes arms really are so important in your run. Try running with your arms hanging loose by your side and you will soon find out how difficult running becomes. Its the same if there is excess tension, everything becomes a little fixed and doesn't move as efficiently as it could.

A good indicator of excess tension in the arms I find is if you run like you are thumbing a lift with thumbs sticking upwards. The chances are that there will be tension right through to the shoulder and even across the front of the chest. Which will also be likely to be restricting your breathing.

Arms therefore need to be able to move freely as you run, particularly at the arm/shoulder joint and really be part of your whole running body. Include them in your awareness and see what you notice.

RED January - Day 14 - Junior Parkrun

I took my daughter and her friend to Junior Parkrun today. We have only been a few times but I can't recommend it enough.

Get the kids outdoors

Burn off some kid energy

Get fresh air

Get moving

Have fun

It's free

What's not to like. And for me a warm up run before running home.

RED January - Day 13 - A change of scene

It was a long day of tax returns today with a promise to myself of a run at the end. When it got to that time however it was dark and I really didn't fancy going out. After running every day for 12 days my body was craving something different. So I listened.

So instead of going out I stayed in and did a HIIT session instead. It felt good to be moving my body in a different way, working muscles that don't get used so much in running and some that do.

I love running but running is generally coordinated through a certain range of movements and I believe it is good to move in different ways. So I enjoyed just that and felt stronger for it.

RED January - Day 12 - I Have Time

Now the thing with running every day is fitting it in. There is always plenty of other things to do in a day take the kids to school, work, pick the kids up from school, make dinner, the list could continue.. and fitting in a run takes time.

Todays run was one of those days when there was a lot of other stuff to do. So after dropping the kids to school I set off busily thinking "I don't have time".

The thing is that its not just a thought, my body responds to this thought and in my case (and from experience I know that pretty much everyone else), I respond with unnecessary tension.

Now there is a very simple thing I can do when I notice this thought. I tell myself "I have time". After all in this situation I have chosen to go for a run when I could have simply chosen not to go, so I just as well be doing the thing that I am choosing to do. And this new thought gives me a sense of release and freedom. Allowing me to move more easily and run well. Allowing me to be more present with this thing I have chosen to do right now.

Try it and let me know what you discover.

RED January - Day 10&11 - Can't Be Bothered

Actually not can't be bothered to run more can't be bothered to write about it.

In fact the running seems fairly easy, even if I sometimes need persuading! However the writing often can take me longer than the run. It's also in the past so I am writing about something that has happened, time has moved on and I somehow cant be bothered to think about what has happened back then.

My son does this if I ask him about his day at school. His usual response to what he did will be "Stuff!". He doesn't see the point in talking about it, a lot of stuff happened and he's moved on.

But there's something useful in the process of recalling what has happened which allows me to remember it more clearly and can also help unravel some of what has happened, but like with asking my son about his school day I need to be more specific. "What was for lunch today?", "What made you laugh?". With running, "What was happening with my arms?", "What was I thinking as I ran?". And in the process of doing this I remember it more for next time so I can learn from my experiences.

RED January - Day 9 - Ankles

Ankle flexibility is vital in running. When I talk about ankles and the joints of the ankles I mean both at the leg-foot joint and also within the foot joints below the leg-foot joint. You can look this up if you want to know more about the anatomy and physiology. These are not anatomical terms but I hope make sense for this description.

This joint needs to move in running not only in the front to back plane but also in other directions as we negotiate bumps, lumps and stones which you will know only too well if you run off road.

The movement at the ankle also gives important feedback to the brain to allow us to rebalance.

If you stand and allow yourself to sway slowly to one side and then the other you will notice that your head will tend to move in the opposite direction to bring you on balance. You can choose to override this of course and let the whole body including the head move to one side but you will notice you need more muscular effort to do this. Try it.

So if we are held at the ankle joint we are not allowing the freedom of movement that is needed to run.

So check in with you ankles to see if they are free to move as you run as I did today.

Ankles don't move in isolation so more on this to follow. If you are interested you can sign up to receive my newsletter for more info.

RED January - Day 6&7

While I have been keeping up with the running I'm still catching up with the writing. Something had to give to fit everything in.

Yesterday I got up bright and early to run as I was heading to Oxford to attend a workshop. It was based on The Alexander Technique and Contact Improvisation dance so I knew I would get plenty of moving in, but getting outdoors feels an important part of RED January for me. The fresh (ish. I live in the city), air and daylight are so easy to miss out on in the winter months.

It was just getting light and really cold. The cold air hit my face with a sensation of sting but invigoration. I felt more alert from the sensation but also a retreating into myself as if to somehow maintain my body temperature.

While I know that my body will respond to the cold physiologically. I also know that extra tightening doesn't help this process to work. ie. tense shoulders don't help in keeping us warm even if many of us do it! Slowing down of our nervous systems, vasoconstriction (blood moves away from the extremeties to ensure our vital organs temperatures are maintained) and shivering all do. Our bodies will do their job, we don't need to interfere.

So letting go and trusting that my body would warm up off I went. And how worthwhile it was. The moon was beautiful, the sky a crisp blue and the frost adding a sprinkling of white sparkle to the world.

Something to remember next time I try to persuade myself out of an early morning run.

RED January - Day 4 - Forward and Up

Today I got out for a slightly longer run. I had been sitting most of the day so really wanted to move.

Knowing that I had been sitting most of the day I ensured that I warmed up well. I usually do this indoors, I am a wimp in the cold, so that when I go out of the door I can be ready to run.

Recently I have been to see an osteopath, as for many years I have been aware that my pelvis has been twisted. It has never been a problem and using The Alexander Technique has meant that I am able to look after myself well within that. However a while ago I pulled a hamstring and it wasn't getting better so off I went to get some help. And it has certainly untied the twist in my pelvis which is great. However, as it was a longstanding twist it's now taking a while for my body to work in a different way, and for me to be aware so that I don't put the problem back in place again.

So on my run today I was aware of a little niggle at the back of my leg. It was getting better as I warmed up more so I continued. I continued allowing my pelvis to move forward in space so it was connected to my head and my feet and not allowing myself to "break" in the middle which is very common in runners and I can tend to do. 

I then had a thought about gravity and remembered how my whole body can have a kind of spring-like quality to it so that gravity isn't pulling me down into the ground but is allowing me to spring seemingly effortlessly forward and up into my run.

This was great as I suddenly realised that in my attempts to "look after" my injury I had been instead using extra effort to somehow protect it. And instead of protecting it I had in fact been interfering with my running and was therefore not helping my injury at all by pulling myself down into my pelvis.

Suddenly my run became more effortless and enjoyable. The niggle was still there but less so and I could feel that I was working in a more coordinated way. So much better.

RED January - Day 2 - Enjoying Short and Slow

Today was always going to be a short slow run. With no childcare I took my daughter with me on her bike and ran alongside. So short slow and with lots of stops.

I think it’s great to practice running at different speeds. I find running slower than my habitual speed really means I can focus on my form. Running faster than my usual speed challenges me to find ease in the speed. I would encourage you to try both.

Today on my slow run I was able to really recognise my pattern to let my pelvis twist as I land on my left leg. A pattern I have been aware of for some time but somehow became clearer when I slowed down. And as I was going slower it seemed easier to let the necessary changes happen through my whole body so that this happened less. 

As its still a strong habitual pattern in me I wasn't able to change it every time. My old twisted pattern still crept in, but a small step in a different direction. Of course I might find that I need to change direction many times and this may not be the "right" direction but the discovery is what keeps running interesting and alive for me.