30-Second Seated Adjustment

photo courtesy of Flickr user ©GSCSNJ

Sitting ducks is what we are! Driving, tele-commuting, TVs, computers, devices. Much of our lives are lived seated rather than on our feet. Prolonged sitting not only contributes to lower back pain and obesity, but may also create health problems by slowing down your circulatory system.

To compensate, remember to take frequent breaks, getting up from your chair and moving during the day at work or relaxing at home at night. Or put the power of the seat to work for you with this Foundation Training exercise by Dr. Eric Goodman.

Dr. Joseph Mercola summarizes this easy, 30-second structural breathing tip that will help you improve your posture and strengthen your core every time you do it.

• Sitting down, place your thumbs at the base of your rib cage, pinkies at your waist. Think of the space between your fingers as a measuring stick

• Pull your chin back and take three deep breaths

• As you breathe in, the distance between your thumbs and pinkies should increase

• As you breathe out, tighten your abdominal muscles to prevent your core from collapsing back down. When done properly, your breath will help lengthen your hip flexors, and then support your core using your transverse abdominal muscles. This will strengthen your back and keep your chest high and open.

• Do this for about 30 seconds then go back to your normal seated position.

Now doesn’t that feel good?

Carol Bedrosian is the publisher of Spirit of Change holistic magazine. Visit www.spiritofchange.org for more information.

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