As intense as we are after the end of the working dayGym workoutand no matter how diligently we exercise in nature on the weekends, the eight hours we spend sitting every day can permanently damage our backs and back muscles. Taking a break every 40 minutes can help. Because studies have already proven it: Static sitting makes you sick. A new concept offers a possible solution for anyone who spends long periods of time sitting. It's called “dynamic sitting” and is intended to prevent you from standing still and freezing. In the article we will explain to you what this means and how the principles of active sitting are implemented in everyday life.
Dynamic sitting: definition and explanation of the basic principles
What does the term “dynamic sitting” actually mean? The definition is very simple: incorrect posture and the resultingto avoid back problems, you should change your sitting position as often as possible. Toddlers between the ages of 2 and 10 actually do it intuitively. If you observe them, you will notice that they never sit still and constantly change their sitting posture. At the same time, they keep their upper body upright. Adults can also learn from the children and implement the concept in their everyday lives. However, since they have been working in a sitting position for many years, the body has only “learned” one position and you hardly move. To promote active sitting, you can therefore adhere to several simple basic principles:
1. Move every 10 minutes. For example, you can first lean forward slightly, then sit upright again and then slowly lean back. Avoid hunching your back.
2. The legs should also change their position when sitting. Stretch them out, hold them close to your body, or load them up with various exercises.
3. As for the arms, they should stretch upwards and, if there is enough space, sometimes to the sides.
4. Move your head left and right, making circular movements with your shoulders every 30 minutes.
5. Move as you please. What is most important is that you feel comfortable. And even if the sitting position is currently super comfortable, you should change it every 20 minutes.
At first glance, the concept of self-regulation may sound super simple, but it can take weeks for your body to get used to it and for you to move back and forth naturally.
The benefits of active sitting:
- They can prevent misalignments and tension and relieve back pain.
- By sitting dynamically, you not only strengthen your back muscles, but also your abdominal muscles.
- Thanks to active sitting, the intervertebral discs can be supplied with important nutrients.
- Movement promotes blood circulation and supplies the body's cells with oxygen.
- Dynamic sitting promotes concentration and can strengthen performance in the long term.
- Anyone can implement the concept at school, in the office or in the home office.
- You can even do simple exercises with dynamic sitting.
The benefits of active sitting are also scientifically proven. In theFramework of a new studyResearchers from Sweden tested the advantages of active seating. It has been found that people who sit on an active stool or office chair move significantly more than those who sit on a classic office chair. The researchers referred to this exercise as “light physical activity.”
Dynamic sitting: active seating at a glance
Active seating plays an important role so that you can sit dynamically at school, in the office or in the home office. They allow free movement and correct posture. You can find different models in stores, but they all have one thing in common: they are adjustable. This means everyone can regulate the height and sitting position according to their own needs. Active seating can, but does not necessarily have to, have a backrest. Here are the variants at a glance:
Dynamic sitting: The office chair and its alternatives
The classic office chair is not suitable for dynamic sitting. This is because it severely limits or completely prevents free movement. There is a backrest and two armrests, only onePromote posture. Models that are height-adjustable offer a certain degree of freedom of movement.
The kneeling chair
The kneeling chair has a curved wooden frame and a padded seat. The construction is made to follow the body's natural movements and promote an upright posture. When you sit down, the chair tilts forward slightly, which strengthens the back muscles. The body weight is distributed evenly across the back, thighs and knees.
Ideal for: The home office, the children's room
Benefits: Promotes natural body movement
Disadvantages: A long time to get used to
The active stool
The active stool is equipped with a movable seat mechanism so that you can move back and forth and lean forward. The padded seat prevents slipping and ensures more seating comfort. The stool is perfect for dynamic sitting because it allows you to change posture in all directions and prevents one-sided pressure on the intervertebral discs.
The ideal piece of furniture for active sitting in the office and at school
Advantages: Takes up little space, allows free movement
Disadvantages: It is quite heavy because it has a metal base
Dynamic sitting: Stool provides sitting and standing assistance
The next model offers the ability to quickly switch between sitting and standing. The seat height is infinitely adjustable using a lever. Most standing stools are equipped with gas suspension and are very stable. They can be combined with bar tables.
Ideal for the home office
Advantages: Quickly change between sitting and standing positions
Disadvantages: Heavy, difficult to transport
Dynamic sitting: the saddle chair
The saddle chair, as the name itself suggests, visually resembles a saddle. The seating position and movements are also similar to those you would do on a bicycle. Thanks to the position of the knees, blood circulation is promoted and oxygen is transported faster than when sitting.
Ideal for: office, school, home office, children's room
Benefits: Promotes a natural and healthy posture
Disadvantages: Long time to get used to
Dynamic sitting: The seat cushion as an aid
Anyone who spends a lot of time sitting every day but spreads their working hours between home office and office needs a flexible solution. A seat cushion can be used as an aid for the office chair. It promotes movement and changing posture. The extent to which the seat cushion really protects your back depends on the chair. Chairs with an ergonomic backrest and no armrests are best. If the chair construction hinders movement, then the seat cushion cannot help. The seat cushion also cannot affect the position of the legs, so you need to stretch them every 30 minutes. If you use a seat cushion as an aid to dynamic sitting, you should take at least a 5-minute break every hour, stand up and do stretching exercises. Then you can protect your back and strengthen your muscles.
Dynamic sitting at work: exercises that strengthen the muscles
If you want to implement the concept of “dynamic sitting” in the office or home office without replacing the old chair with a new model, then you can do exercises. You can do simple stretching exercises such as stretching your arms and legs or making circular movements with your head. The most important thing is that you do these exercises not just in the morning, but throughout the day. Try not to hold a particular posture for longer than 30 minutes. Here are several suitable sitting exercises:
- Basic tension to strengthen the shoulder muscles: stretch out your arms and rotate them forward and back.
- Keep your back straight, place your hands on the seat of the chair and slowly push your shoulders backwards in semicircle movements. Look up and slowly lift your head.
- Place your arms on your thighs and lean on them. Then slowly bend forward.
- Keep your back straight in the seat, hold your right knee with both hands and bring it towards your chest.
- Bend your hands behind your head and lift your right knee. At the same time, press your left elbow towards your knee and slowly bend your upper body forward. Repeat the exercise with the right elbow and left knee.
- Stretching Exercises: You can stretch your arms up and legs forward, or stand up and do another stretch of your choice.
Dynamic sitting at school
Children suffer from back pain much less often than adults. Nevertheless, dynamic sitting has also become established as a concept for schools. The reason: In the era of digitalization, even small children are spending more and more time on the computer. So it's worth promoting the correct back position. Toddlers have a much greater urge to move than adults anyway. Scientists from the USA have therefore developed active stools for children.
Parents can help children change their posture at home. To do this, simply change the seating conditions. This is easiest if the child learns alternately at a desk, crouching or lying on his back. For small children, there are bean bags and seat cushions that promote changing posture. Children should take a break every 30 minutes and not spend more than 4 hours a day on the computer. The cell phone can also cause back pain because it promotes incorrect body position when sitting. Stretching exercises help against this.
Dynamic sitting is a very simple concept, but it has proven to be very helpful in everyday office and school life. Both children and adults can do it without much effort. Investing in an active office chair and a stool for active sitting is definitely worth it. But you can also prevent back pain and strengthen your neck muscles with exercises. However, don't forget to get up every 40 minutes. This stimulates blood circulation and relieves tension.
