Yesterday I had my second rolfing session. While rolfing doesn’t feel particularly feel good like a massage, it’s totally worth it to me to go nerd out about anatomy and physiology with my brilliant ‘rolfer.’ I am amazed by her knowledge of the human body and love to pick her brain. I wanted to share with you some of the tips she gave me about sitting that will improve postural alignment and overall balance in my body.
I don’t have a tv, but I told my rolfer that I spend most of my ‘sitting time’ at home at my desk. Right off the bat she recommended that my computer screen be slightly raised so the chin is lifted as opposed to tilted down. Your keyboard should be at a level where you arms sit at a 90 degree angle, like sphinx pose. Your knees should ideally be lower than your hips and your spine erect rather than curved.
Sitting on a very soft surface(like a sofa) puts our pelvis in a posterior tilt and curves our spine, so placing a more firm prop underneath you keeps the spine straighter. It makes sense to me now why most meditation pillows are firm and filled with beads as opposed to soft and fluffy.
I have always had problems with badha konasana, sukhasana, and most sitting meditation poses (without the use of a block) because my spine wants to round and I quickly feel back pain. That being said, these changes have not been easy for me! I am on day two of making these changes at my desk, and my back feels very tired. As I was told by my rolfer, this takes time to develop muscle memory and break the habit of years of slouching.
If these changes are unrealistic, maybe just schedule a pop-up reminder on your computer reminding you to sit up straight!
For goodness sake- do NOT sit on a ball! It’s almost impossible to sit with a straight spine on such a soft surface.