![]() And now, grab some place of your chair maybe your arm rests or any other part of your chair, and gently push the top of you away form the bottom of you, like this and now, hitch yourself to the back rest. Place your fists on the lower border of your rib cage, and then gently push back so as to elongate your lower back. “You are going to sit with your bottom well back in your chair, and then hinge away from the back rest. The key? Don’t tuck in your tailbone, and use your muscles more.Īs she describes in her TEDx Talk (and you can see her demonstrate this by clicking here): She has created a technique called “stretch sitting” to help perfect this motion. ![]() “You could stop work to stretch your muscles for a few minutes and they’d get some relief, but a much smarter way is to use the time that you’re sitting to stretch yourself against the backrest,” explains Gohkale. If you have a tendency to slump - and most of us do - then you need to learn to lengthen your back. This effort also takes an enormous amount of energy and it doesn’t actually last we’re likely to slump again after a few minutes when we get tired. “If that becomes a habit - which it does for many people - then those tight, short muscles inhibit the blood supply in the area so now you have an anemic back and repair isn’t happening efficiently.” ![]() When we keep trying to sit up straight, we can ultimately alter our anatomy, she explains. When we tighten them, we shorten them, and that arches the back, and what that does is it loads the discs and jams the edges of the vertebrae against each other.” “What we end up doing is arching our backs by tensing up our muscles - the ropey ones that the massage therapist will tell you are tight. This advice, says Gokhale, sets us up in the wrong position. It actually starts with something we were all taught - incorrectly, as it turns out - starting in childhood: sit up straight, shoulders back. But no one in modern Western society is doing very well by their spinal discs, or vertebrae, or muscles or nerves.“ “It’s a cute soundbite to say ‘sitting is the new smoking’, but it’s very inaccurate to blame sitting. “You don’t need anything fancy if you know what you’re doing to your own body,” she explains.įirst of all, the problem isn’t with sitting itself, but how we’re doing it, says Gokhale. It doesn’t mean buying an expensive chair, either. Most of us didn’t have a home office space ready and waiting when we began to shelter in place, so if you’ve spent the past two months shifting around on a borrowed dining room chair with a cushion wedged behind you, you’re not alone.īut no matter our seating arrangements, there are some important things we can do to care for our backs, says Esther Gokhale, posture expert, acupuncturist and creator of the Gokhale Method. One of the side effects of working from home full-time because of the pandemic is working with a less than ergonomically ideal setup. This is very helpful to use in the second stage of labor when contractions are still spaced close to each other.This post is part of TED’s “How to Be a Better Human” series, each of which contains a piece of helpful advice from people in the TED community browse through all the posts here. Any techniques for the second stage are best utilised with good and effective breathing techniques to enable the mother to bear down effectively.įor OMP Active Birth Positions, OMP Pelvic Mobility Protocols and OMP Comfort Measures to be effective, it has to be done during contractions and used for 5-10 consecutive contractions to see if it is effective in enabling labor to progress. ![]() You can use this technique in a non-problematic labor and/or to modify the pelvic opening and create more space in the outlet pelvis. The mother starts with both knees in extreme flexion, and she brings one leg up into a asymmetrical semi-squat in extreme flexion followed by arching her back during contractions. The Arch Back Squat Lunge is a combination technique of:Ĭhanging the orientation of the pelvis with the laboring mother arching her back Īsymmetry of the femur except we have the mother with one leg in extreme flexion, and the other asymmetrically also in extreme flexion instead of an extension Įxtreme hip flexion to modify the opening of the outlet pelvis. The Arch Back Squat Lunge looks like another impossible position to be utilized during labor and birth, however this is one of my favourites and easiest to use, especially when the mother would like to speed up her second stage of labor or simply create more space within her pelvis. ![]()
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