hi I'm Bob short physical therapist Brad
Hynek physical therapist we are the most
famous physical therapist on the
internet you know opinion of course Bob
Brad today you want to talk about
sitting properly so as to decrease back
pain and maybe neck and shoulder pain
right I think posture as any therapist
knows posture particularly sitting
posture is really going to make a
difference on the aches and pains you
have in your body particularly in your
low back neck and shoulder don't you
agree because if you sit for a living
Brad yep exactly most of us do now right
so we don't learn this anymore in school
like it used to be but we're going to
teach you now and I'm going to look at
we're going to start from the feet and
work her way up sitting in a normal
chair firm chair like this typically
your feet want to be flat down just like
this not out here but we're going to get
take the weight off of our legs
approximately 90 degree bend in the
knees and then here's the core right
here Bob's going to help out can I show
one thing no Brad sure can you stand up
real quick
yep and just let me sit down sure now
when you're a taller like me I actually
always want to make sure that I have a
chair that's maybe a little bit higher
because of my knees are up like this
yeah I'm kind of in a rounded all right
exactly because if you're really short
you may want to have a footstool
underneath you if your feet are yep if
your feet are dangling because you're
gonna get that pressure underneath your
your thigh here and you bet it's gonna
make you uncomfortable salt alright
interrupt you that's all right I like
those interruptions keep me on my toes
and get people in form so pip position
and low back they work together can you
see that red line money that that right
now I've got a pretty good position or a
little bit brighter there we go and this
is where a lot of people are looking and
that rounds out the pelvis and the low
back is really what I'm talking about
causing problems so make sure you're up
like this look what it does to my
shoulders what the pelvis did right so
this to this one thing you can do is you
can take a lumbar support you can use a
pillow you can use a towel roll and put
that in there and boy and that really
feels nice and it reminds you to get
that posture up it helps you get into
that position exactly a lot of times
this is you know it depends on comfort
but you may have in the low back but
some people actually have it over the
sacrum itself and ya know the sacrum is
let me show real quick sure
oh yeah it's right here you know the
right below the belt line right to say
exactly yeah so you adjust that to where
it based on comfort exactly so again
notice the shoulders when I get in that
good position I lock it in with that
lumbar support my shoulders and head
automatically go into a much better
posture okay now if you're sitting
working at a computer workstation what
we often times our Bob why don't you
just show we're just going to use a
little model imagine this is the screen
right I'm looking at that and it's low
so I start to do this I would be typing
we wanted to get that up which runs your
head up it should make you bring your
head up right and there's no way around
it if it's down here you're going to end
up creeping forward and getting that
right all posh
laptops are really good for this okay so
you want to separate the keyboard if you
can but we're living back to the
shoulders now okay Bob I don't want to
look like angle you don't to read that
anyway all right shoulders back and look
at my head position head over the top of
the neck as opposed to head forward
position putting a lot of stress back
the ear should be lined up with the
shoulders active I ran a short line it
should go right through the shoulder and
the ear there you're going down now
the other thing is when you're in this
perfect posture you don't want to stay
locked in this posture for more than 20
minutes because if it's nice to take
this out and you can watch a little bit
and stretch get up and stretch a little
bit get back down and then get yourself
positioned again and go to work or
whatever you're we doing you may not be
as efficient at least you don't think
you are but you're going to become more
efficient because you're not going to
have pain and issues that distract you
from your work I really want to make an
excuse for getting up from sitting you
know every more than 20 minutes I'd say
even 10 minutes sure can yeah the job
permits but you know one thing is people
say they sit like this all I feel so
weird this is uncomfortable because
people do not realize and don't know how
to sit properly so teach your kids good
posture and it'll be a payoff in the
future what you say about that Bob I
think you're right Brad for once all
right thanks a lot
Bob and Brad the two most famous
physical therapist on the Internet