Posture at work

Hours sitting at the desk day after day can certainly take its toll on our posture and physical tension.

With the Feldenkrais method you can bring greater awareness to how you are sitting. You can learn where you habitually hold tension and how to break habits.

The Feldenkrais method takes you through a series of very gentle movements which helps your brain to relearn how to move and work with ease.

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​Many people find that they get stuck in positions. All your concentration is taken up by your work and you can begin to forget about what your body needs. So it starts screaming at you…….!
 
Just bringing your awareness to how you are sitting every half hour or so will help. Notice where you place your computer/screen, the height of the chair - ideally the whole foot should touch the floor with your thighs parallel to the floor, your knees making a right angle. If you can't change the height of your chair you can always put large books under your feet.
 
Try this short exercise to help you feel at ease at your desk. Each movement should be done very gently, slowly, so you can stay aware of what is happening throughout your body. It is vital that none of the movements cause pain, if you start to experience discomfort make the movement even smaller, or just imagine doing the movement.
 
Sit near the edge of your chair and notice how you feel. Notice how your body is effected by your breath, let your arms hang or rest lightly on your lap.
Turn your eyes, head and shoulder to the right and back to the middle, notice what you see behind you. Repeat the movement a few times, just light and easy.

This time turn your shoulders to the right but keep your head in the middle, facing forward, light and easy, no forcing. Repeat a few times.

Put one hand on your chest and keep your head aligned with your chest, your nose in line with your hand, and turn your head and shoulders to the right a few times. (The head doesn't go so far)
Turn just the head to the right a few times keeping your eyes relaxed.

Rest in your chair. Notice any sensations in your body. How are you breathing?
 
Keep looking forward and turn just your eyes to the right about 5 times, with your eyes open and then closed. Keep your eyes closed and turn them to the right very quickly.

Turn your whole body, chest, shoulders, head and eyes to the right and stay there. Turn your head just a little bit further to the right and stay there. Then turn your eyes to the right 5 times open and 5 times closed.

Turned to the right look at a fixed point and turn the shoulders only back to the middle. Try a few times.

Rest in your chair, notice how you feel.
 
Turn your shoulders, head eyes to the right, bring your chest back to the middle but keep your head facing right, bring your head back to the middle but keep your eyes facing right. It's not easy, try a few times light and easy. Keep breathing, keep your jaw free.
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Rest. Turn your whole body to the right. Can you see further? Do your neck and eyes feel easier?
Repeat on the left, it may feel surprisingly different!
 
When you have completed both sides take a few moments to notice how you are sitting, turn your head gently left and right. How are you breathing? Tomorrow take a moment to bring your awareness to your neck, see if it feels easier? looser?
 
This is just one of many Feldenkrais " lessons " that can help you with long hours of sitting.
 
Happy sitting!
 
Jane Watson
www.yavingtonstudio.co.uk