1 - Look up. First with your eyes, then with your head. Move slowly and if you feel a twinge of pain, stop. Breathe. Move your chest forward until it is underneath your chin. Now slowly explore if you can comfortably look up even more. Open your eyes wide and let your shoulder blades drop down your back. Breathe. As you bring your eyes and head back to a neutral position, notice how your head is now better balanced over your body.
2 - Sit in front of your sits bones. Most of us sit behind our sits bones, tilting the pelvis back and scrunching the belly. This provides no support for our upper body, so the shoulders tense to hold themselves up.
To find more support in your hips, use your hands to find your sits bones. Pull back and up on your sits bones while leaning forward with your upper body, until your sits bones are more behind you than under you. Your pelvis is now tilted forward. Now press into the floor with your feet to push your upper body back up over your hips. Notice the curve in your lower back and how it doesn't disappear when you relax your back completely. If you're sitting on a hard chair, you will feel your sits bones on the chair, but most of your weight will rest comfortably in front of them.
3 - Put your feet on the floor. You've heard it before, placing your feet flat on the floor supports the rest of your body. If it's uncomfortable, you're either sitting behind your sits bones, or your chair is the wrong height. Make the necessary adjustments.
4 - Reach out. Go ahead, extend your arms out to the side. Allow your shoulder blades to follow your fingers out, and feel the delicious space this creates in your upper back.
Now reach up above your head and breathe into your sides. As you let your arms come down, notice how you no longer need to hold up your shoulders. They can now rest upon your ribcage.
5 - Breathe into your back. When people think about deep breathing, they usually focus on breathing into their bellies. More than half of your lung capacity is behind your center line. Most people cut themselves off from this breathing space by holding their back stiff. By consciously allowing your ribs to expand backwards as you inhale, you will get more oxygen into your blood, release back tension, and help counterbalance the forward tilt that comes with looking forward for so much of the day.
6 - Drink more water. Most of us a chronically dehydrated. Dehydrated muscles cramp and dehydrated connective tissues harden. Drinking more water helps you relax, have more energy, and fewer food cravings.
7 - Let go, let go, let go. Scan your body. Notice any holding, pushing, or straining that isn't necessary to do what you are doing. See how little effort you can use to keep your arms from falling off the desk, or how lightly you can touch the keys while still effectively typing. You will consciously let go of unnecessary muscle tension 10,000 times a day before you will habitually use only the effort you need to do what you are doing. So don't get discouraged. Just practice letting go.
Questions? Give me a call: 720-933-8123. I'd be happy to talk you into a more comfortable seated position.