A Quick & Easy Way to Achieve Better Seated Posture

Here's a shortened version of one of my favorite Feldenkrais® exercises that almost immediately helps me sit more upright with ease.

Step 1: Sit comfortably in a chair near the front edge so that your thighs are mostly not on the seat of the chair.  Slowly slide your right hand up and down along the length of your right leg, from your hip joint down towards your foot and back up again. Don't try to stretch.  Stay within a comfortable range of motion, but do notice that as you continue the action, you may be able to travel further down your leg.  After you do this 4-8 times, rest by sitting in the chair.  You can sit back in the chair if you wish.  Repeat the movements on the left side of your body.  Rest.

Step 2: Now repeat the same idea except take your right hand up and down your left leg.  Always repeat a number of times, as long as it is easy and interesting for you.  Then after resting, take your left hand up and down your right leg.  Rest.

One of the keys to why this simple exercise is so helpful is the gentle invitation your arm movements are inviting into your abdomen and back muscles so don't think of this as an isolation exercise.  If you pay attention, you'll start noticing how a number of different parts of your body are cooperating to make the movements easier.  Even if you don't pay much attention (except to going gently and easily!), you can still get great results with this exercise.

Step 3:  Cross your right leg over the left so that the right ankle sits on top of the left knee.  Repeat the hand sliding motion going with the right hand up and down along the left leg, reaching over the crossed leg.  Rest in sitting.  Repeat on the other side - with left leg crossed, ankle resting on right knee, take left hand up and down right leg.  Rest.

Step 4:  This one is harder for some people, so skip it if it is strenuous for you.  Bend your right leg and put your right foot on the chair seat.  Slide the left hand up and down the left leg.  Rest in sitting.  Now bend the left leg, placing the left foot on your chair seat, and slide your right hand up and down your right leg.  Rest in sitting.

Step 5: Repeat step 1.

You'll probably feel more at ease sitting at your full height and may not even need to lean back against the chair for support.  That's what happens to me!  If you don't feel a big change, allowing some time to pass between your attempts, and repeat the exercise a couple of more times.  Be sure you are not straining.  This exercise is about inviting your brain to change how it organizes your movement.  If you are very set in certain patterns, it may take a little longer for the changes to happen in your nervous system.  Just be patient and gently allow them to occur and they will.  You can do this exercise any time you feel like you are getting into bad posture when you're seated and it will start taking you back towards better posture.

For more guidance doing Feldenkrais® exercises, visit www.highfunctionfeldenkrais.com.