The model of the seven natural body postures is based on insights from evolutionary and developmental biology. Human movement capacity is influenced by many factors. A significant influence is the interplay of muscles, ligaments, bones, and fascia with the associated nerves, blood vessels, and lymphatic vessels. Effective coordination of these structures requires healthy movement patterns. These are related to the patient’s lifestyle. Fascial chains run from top to bottom in the body, externally and internally, as well as anteriorly, posteriorly, laterally, and spirally. The fascial chains have important crossover points. The sensory organs also influence and are influenced by fascial tensions. For example, the musculoskeletal tone of prehistoric hunters and gatherers was determined by the movements of their daily lives. These movement patterns have developed over millions of years. Only in recent centuries has the way we move changed dramatically. Never before in evolution have we led such a sedentary life. The sedentary lifestyle is even one of the main factors contributing to a multitude of diseases of civilization. This is not only about musculoskeletal complaints. The symptoms extend far beyond back pain. The type of sitting is also an important factor. The chair and the couch are usually the epitome of incorrect sitting and also of prolonged immobility. These unfavorable influences usually begin in childhood or during school years and typically accompany us throughout our entire lives—at work and at home.
Some recommendations are easy to implement
- Sit on the floor rather than on chairs or the couch. Varying your sitting posture is explicitly encouraged. Change your sitting position as soon as it becomes uncomfortable.
- Rising from the floor is an important movement sequence for us as humans to maintain and regain health for our bodies.
- From an evolutionary perspective, we have spent a large part of our lives on bare feet. Direct contact of the feet with the ground is also helpful for maintaining and restoring health, not only of the feet.
Seven Natural Sitting Postures
Osteopath Philip Beach describes seven sitting postures that are believed to have been practiced since the beginning of humanity. Every person should be able to assume these six sitting postures. If one or several of these sitting postures cannot be assumed, or only partially, it is advisable to practice this posture regularly, that is, daily for about 5 minutes. The exercise stimulus should be minimal and should not cause pain under any circumstances. It is the regularity of practicing the sitting posture that will restore normal fascial mobility.
1. Sitting on the buttocks with legs extended, tilted slightly forward
If this is not yet possible, a cushion of sufficient height can be placed under the buttocks to achieve a relaxed forward tilt:
2. Sitting cross-legged
The knees should rest comfortably on the feet. If they do not make contact with the feet, first place a cushion under the buttocks so that the pelvis is approximately at the same height as the knees. Second, support the knees with cushions so that the knees are held by the cushions without the inner thigh muscles having to tense:
3. 90/90 sitting posture
Here, the rear foot should be extended and the heel should make contact with the buttocks. At the same time, both sitting bones should make contact with the floor and sitting without arm support should be possible. If this is not yet achieved, a cushion can be placed under the buttocks on the opposite side so that the spine can straighten upright. Over time, as the sitting bones move closer to the floor and the rear foot comes closer to the buttocks, the cushion support can be reduced.
4. Half lotus
One foot under one thigh, the other foot on the other thigh. If this is not yet possible at all, first practice the two previous sitting postures for a while. Initially, a cushion can be placed under the buttocks. The knee can also be slightly supported for assistance. In any case, no pain should occur in the knee in this sitting posture.
5. Sitting on the heels
The spine is upright and not bent forward. The feet lie straight, parallel to each other. Additionally, the ankle joints should be pain-free. If this is not yet possible and the spine cannot be comfortably upright, it is possible to place a cushion between the heels and buttocks.
6. Sitting on the heels with toes raised
This should be comfortably possible. Otherwise, a cushion can be placed between the buttocks and feet for support.
7. Sitting in a squat
The heel maintains contact with the floor. The feet are parallel to each other. If this is not yet possible, a rolled towel can be placed under the heels. As the muscles normalize, the height of the rolled towel can be progressively reduced.
