Sit up straight! But why? Read on to find out.
Do you remember from your childhood how your mother, teacher, aunt, and many other adults always said: SIT UP STRAIGHT? I do and I also remember how annoying it felt to be constantly reminded of how to sit but now I know that these adults had a point and good intentions in their minds. I myself keep encouraging my own kids to sit up erect whenever I see them hunching forwards. However, instead of telling them horror stories of how their spine will grow into the rounded position making them look like an old lady, I try to help them understand WHY too much roundness isn’t a good thing. And now I’m going to explain to You, why you should care about how you sit and why it is important to maintain mobility in this naturally more rigid part of the spine.
I don’t want to overwhelm you with too much anatomy but a few key anatomical points of the thoracic spine will help you to visualize the area and understand it better. The thoracic spine has 12 vertebrae with the first one being right at the base of the neck and the last one sitting right at the bottom of the ribs. All 24 ribs articulate with the thoracic vertebrae at the back. The rib cage offers protection for our vital organs; the heart and lungs. The thoracic spine is the least mobile part of the spine but it can move in all directions. Its range of motion is limited in flexion and extension due to ribs and facet articulations.
Why should you sit up straight?
When we hunch forward the spine moves backward and compresses the front of the thoracic spine. If this becomes our habitual state of being, over time we will develop some degree of kyphosis (thoracic spine moving backward) in the upper back. The excess roundness of the thoracic spine can negatively affect our overall health mainly through compromised breathing. When the breath isn’t flowing smoothly and efficiently we feel a lack of energy, are tired, and can even become anxious and depressed. The more severe the kyphosis is the more it compresses the lungs and creates pressure on the heart as well.
Are you sitting right now? If you are then why don't you go through the following points to quickly align your seated posture:
sit more towards the front edge of the chair.
feel your both sitting bones equally heavy and notice if you are habitually leaning more forward or backward. Find a point where you feel centered.
keep your both feet touching the floor. Use a yoga block or something similar under the feet if needed.
gently lift the lowest part of your belly (but don't contract the diaphragm) to give support to the lower back.
sit tall with the sides of your waist gently lifting towards the armpits.
drop your shoulders away from the ears and move them slightly back.
feel a rising or a lift of the center of your chest.
move the bones of the thoracic spine into the body (this will further lift and broaden your chest).
keep your gaze slightly down and your chin level with the floor.
As a bonus, relax the back of your jaw and widen the skin between the eyebrows.
How do you feel now? If you are reading this blog post from your smartphone then lift your phone up to the level of your eyes so that you don't have to drop your chin down. Your neck will thank you for this. Go through these points several times during the day, especially when you are sitting for long periods of time. After you have become familiar with all the points mentioned above, do this with your eyes closed and you will get a little relaxing mindful break. Maybe you want to focus on taking smooth breaths for a few minutes before getting back to your chores to unwind and create more peace in the nervous system.
Why thoracic mobility is important?
Good thoracic range of motion takes the pressure off the lumbar and cervical spines which are naturally more mobile and vulnerable parts of the spine. By keeping the upper back mobile and sitting up straight we give space for the lungs and heart to function properly and can prevent kyphosis. Mobilizing the thoracic spine also creates freedom in the intercostal muscles (muscles between the ribs) which are responsible for 30% of our breathing capacity.
Closing the chest also has psychological effects. In yoga, this is the area of our heart chakra and when it becomes closed we tend to withdraw from the joys of life and hide inside our shield like a turtle. The more our upper back rounds the more the chest closes and the less lively we feel. We might notice that most of our thoughts are related to past events and we have a hard time focusing on living in the now. Have you noticed how it also becomes more difficult to focus when we slouch?
In June we will focus on thoracic mobility in the Friday morning yoga classes at Mala Yoga in Thalwil. Yoga offers many effective tools to mobilize the thoracic spine, create freedom in the intercostal muscles, and strengthen the muscles of the back.
Working on the thoracic spine is usually very nice because you can immediately notice the effects. Most of us feel great relief in this area after doing asanas that actively and passively mobilize the thoracic spine. It is a rewarding feeling and helps us to be more present in the now. We will work on this area in many different ways because the body loves and needs a diversity of movement. Since the thoracic area is so closely connected to breathing we will also deepen the understanding of our own breathing habits and explore the different ways of lengthening and deepening the breath. Join me on Fridays from 9:30-11:00 to experience this yourself or book a private online or offline session(s) with me and we can focus on exactly on the things you wish.
