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Seated Posture: Part 6 Sitting Pretty

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit: I am loving your posture videos! I sit at a desk all day and I’m wondering if you would do a video on posture while sitting. Also, I find it easier to slouch at the computer (I sit on a backless stool) and I’m wondering why sitting up straight seems to take more energy? I am in my early 30’s and when I stand up straight in the mirror, my body looks lovely…and when I am doing my normal posture it looks schlumpy and not as nice. I’d love to change this and I appreciate your help ladies! :)) Sibby, Miami, FL


Seated Schlumpy

Dear Sibby: We are of the mindset and age that 30 year olds should look lovely, and mostly do. We know we did! Since you asked so nicely, we shot a posture video with three starter suggestions on achieving anti-slouching when seated.






The real key though, is awareness, which you seem to have. We deduced this first by your compliment about out posture series videos 1-5. Obvious awareness! Second, you know when you are schlumping, you know when you’re up straight, you know when you’ve been bad or good, so be good for posture’s sake. (Make you think back to any holiday songs?). Third, you actually noticed that sitting in good posture takes energy. This level of awareness is your first, and best step to meeting your posture goals.

A few tips in addition to the video insights:

  1. When wanting to sit naturally and less stressfully, think “tall and extended with your heart lifted” rather than “straight.” The spine has natural curvature so a straight back would actually be out of alignment. Kinda painful too by the end of the workday.
  2. Good body alignment DOES take energy because we need activated muscles to achieve optimal spinal position and muscles are energy users, big time. However, the body seeks energy efficiency (secret body code for – how can I do the least?) Relying on joints, tendons, and ligaments to support a given position (this “schlumping” you confess to) is calorically (energetically) efficient.  Sure, we pay the price later in sore joints, wimpy muscles, and posture that makes us look waaay older than 30!. As we sit hunched over, we are not using abs and back muscles.
  3. Check the relationship between your body and your work station. If the ergonomics are off, that is the first thing to change. Is your work station too low relative to your stool so that you have to hunch to reach the keyboard?
  4. Lastly, stand up every 15-30 minutes. This simple movement will remind you of your posture and get you out of any bad sitting habits at least temporarily.

Saaaay, are you schlumping while reading this? Lift your heart puhleeeze!

Readers: What do you do to remind yourself to sit lifted? What word have you made up to beat “schlumping”? (which we pretty much like and plan to adopt).

Nominate Alexandra Williams for a social media award in the Shorty Awards!

Nominate Alexandra Williams

for a social media award in the Shorty Awards

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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32 Responses to Seated Posture: Part 6 Sitting Pretty

  1. MizFit January 16, 2012 at 2:51 am #

    will you come over and whisper these in my ear

    thank you so much :)
    I need.I need…
    MizFit recently posted..DA Active & MizFit’s cleavage.My Profile

  2. nicole @ making good choices January 16, 2012 at 5:53 am #

    ahhh need to work on this. thanks for the reminder. love the video!
    nicole @ making good choices recently posted..Vlog: How to Roast a Chicken Easy & Quickly!My Profile

  3. Chris January 16, 2012 at 10:53 am #

    Great Video! I freelance and edit video at my computer for long periods of time. This is something i REALLY have been working on. It’s funny the differences you feel on something as “simple” as remembering to not slouch! haha
    Chris recently posted..Tips for Newbie TriathletesMy Profile

  4. Tara Burner January 16, 2012 at 2:51 pm #

    excellent video and pointers…
    I have an alarm set to go off every 20 mins so I get up and move around
    and make conscious effort to sit properly and no slouching!
    Tara Burner recently posted..Making time to exerciseMy Profile

    • Amy January 16, 2012 at 5:04 pm #

      Love the idea of setting an alarm to make yourself get up and move around, Tara. I do that too! Unfortunately, the alarm goes off, I reset it, I don’t get up, the alarm goes off again, and repeat! I am going to stand up now tho!
      Amy recently posted..Small Stuff Adds UpMy Profile

    • AlexandraFunFit January 22, 2012 at 2:36 pm #

      So…..did you set your alarm today and get up and move about?
      AlexandraFunFit recently posted..Healthy School LunchesMy Profile

  5. Toni January 16, 2012 at 3:33 pm #

    I have terrible posture, thanks for the tips, I will have to check out your videos! I will be an old lady with a huge humpback if I don’t straighten myself u soon.
    Toni recently posted..Here We Go Again……Week 1 1/2 Marathon Training RecapMy Profile

    • AlexandraFunFit January 22, 2012 at 2:37 pm #

      Toni, Toni, Toni, don’t be a sloucher. Be a tall un-humpy person. You don’t want to be hunched over at 80. You really don’t.
      AlexandraFunFit recently posted..Does Working Out Suck?My Profile

  6. Kris @Krazy_Kris January 16, 2012 at 4:40 pm #

    I can’t believe you called me quasimoto.
    Kris @Krazy_Kris recently posted..Pink Floyd Time | Music MondayMy Profile

  7. nick January 16, 2012 at 4:49 pm #

    I love that you are using a stability ball for these tips. The stability ball is by far my favorite work out tool in and out of the gym!
    nick recently posted..New Year’s Resolutions 2012… Ready, Set, GO!My Profile

    • KymberlyFunFit January 17, 2012 at 7:32 pm #

      We LOVE stability balls and resistance tubes and group fitness classes and people named Nick who have so much video talent! By the way, I did not see a place to leave comments on your site. Huh? Say what?
      KymberlyFunFit recently posted..Healthy School LunchesMy Profile

  8. Cat @ Breakfast to Bed January 16, 2012 at 6:32 pm #

    Im a total SLOUCH!! This is sooo what I needed to hear today!
    Cat @ Breakfast to Bed recently posted..Sasquatches Love Kathie Lee GiffordMy Profile

  9. Heather @SmashFit January 16, 2012 at 9:03 pm #

    Great post! I know that I’m not sitting up straight when I’m starting to feel tired. I have a touch of scoliosis so the back aches. I’m adjusting my posture all day.

  10. Xenia @ Thanks, Mail Carrier January 17, 2012 at 1:34 pm #

    I was about 10 words into this post before I realized I was totally slouching while reading. It’s my goal to now keep this in mind and have better posture for myself!
    Xenia @ Thanks, Mail Carrier recently posted..Midnight Velvet Twitter Party: January 26th {Mark your calendar!}My Profile

    • KymberlyFunFit January 17, 2012 at 7:35 pm #

      Hey not bad as you could have been 40 words into it and doomed forever! Here’s to you having good posture until your tweet party Jan 26th! By the way, good seated posture has fewer rules than the ones to win all that fashion swag from Midnight Velvet.
      KymberlyFunFit recently posted..Push-ups for PatriotsMy Profile

  11. Alissa January 17, 2012 at 2:08 pm #

    Great post! I definitely need reminders to check my posture more often throughout the day. Maybe an alarm on my phone would be helpful? Thanks for the great tips!
    Alissa recently posted..FREE Audio Dramatization of The Long Winter by Laura Ingalls WilderMy Profile

  12. LeeAnn January 17, 2012 at 6:31 pm #

    I sit at a computer all day (and all night most nights too) and I have HORRIBLE posture! I know that is the cause for my headaches and all of the pain in my neck. I try to work on my posture, but as soon as I stop thinking about how I’m sitting and get back into my work, I start slouching again. I need a steel rod to attach myself too so I sit up straight. ;-)
    LeeAnn recently posted..Winchell Mountain Coffee Introduces The Boynton Collection {Review & Giveaway}My Profile

    • AlexandraFunFit January 22, 2012 at 2:40 pm #

      Not a steel rod, LeeAnn, but maybe you should scooch forward in your seat. And mark a spot on the wall above the computer with a picture or quote you like. If you find it’s higher than your eyesight line, you’ll know you sank down.
      AlexandraFunFit recently posted..No, It’s Not “Perfect Body” SeasonMy Profile

  13. Emily (faliLV) (@FamilyNLifeLV) January 17, 2012 at 11:52 pm #

    These series have been a wealth of information. I have them pinned!!
    Emily (faliLV) (@FamilyNLifeLV) recently posted..Lessons children teach their parents…My Profile

  14. Yum Yucky January 18, 2012 at 1:34 pm #

    sheesh. I was totally slouching at my desk before I landed on your blog today. And then my backed cracked in 532 different places after correcting my desk-posture. Thanks, ya’ll!
    Yum Yucky recently posted..Sneak Peek of the Foods Going Into My Stomachs TodayMy Profile

  15. Mena January 18, 2012 at 3:21 pm #

    Thanks for this! Now I know that I’m not a goof for sitting at the edge of my chair. I do it all the time and people often wonder if I’m comfortable because I don’t sit with my back against the rest. I tell them it’s good for posture (but without really knowing it was… now you guys have confirmed it!).
    Mena recently posted..How to Stop Overeating: 5 Practical Tips to Help You Take Control of Your Food UrgesMy Profile

  16. AlexandraFunFit January 22, 2012 at 2:44 pm #

    Mena, you are right so don’t let the posture haters get to you! Besides, when you sit at the front of your chair, it’s way easier to quickly get out of the room in case of a fire drill!
    AlexandraFunFit recently posted..Don’t Be Still My Beating (Omron) Heart (Rate Monitor)My Profile


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