Hey Y’all!
I’m back today to talk about some different seated postures! In my last blog post, we discussed generally what proper posture looks like while seated in a chair. This standard seated position is actually called bench sitting or short sitting. Bench sitting or short sitting means that the trunk is upright, the hips & knees are bent 90 degrees, and the bottoms of the feet are in contact with the floor. It’s natural when you think of sitting to automatically consider bench/short sitting. Usually when we sit, we sit in this manner, as the pieces of furniture we use to sit at work, at home, and/or at school necessitate this bench/short sitting position.
However, there are a variety of seated positions that we can utilize! Some cultures use these seated positions frequently, however as Americans we tend to only use them when we are younger and partaking in developmental play activities on the floor. Unfortunately, as we age and spend less time engaging in floor play we tend to stop using them. So, what are these other seated positions… let’s dive in! I’ll go over 3 alternative options for sitting and their benefits.
Tailor Sitting
What is tailor sitting you may ask? Tailor sitting is a fancy way of saying sitting cross legged or criss cross… or if you have young kids at home you may call it criss cross applesauce! Tailor sitting is a seated posture that is very beneficial to the hip joints as in this position your legs are oriented in such a way (externally rotated & abducted) that the head of the femur is in full contact with the acetabulum (hip socket).
The full amount of contact between the head of the femur & the socket improves lubrication and blood supply to the joint. Furthermore, tailor sitting helps stretch the inner muscles of the thigh that attach to the pelvis and knee, allowing for more hip opening & mobility. Tailor sitting also promotes increased core engagement as well as allows for more trunk rotation & dissociation between the trunk & pelvis during seated activities involving movement of the trunk & upper body.
Side Sitting or Mermaid Sitting
Side sitting, also known as mermaid sitting, is when both knees are bent and the feet are positioned to the same side of the body. Side sitting can be done to the left or right and typically in side sitting the hand that’s on the same side you are oriented to is placed on the ground or another surface for stability (i.e. if you are in right side sitting the right hand would be on the ground or another surface).
Side sitting is also beneficial to the pelvis and hip joints as it positions the lower extremities in opposite rotational orientations as the leg on the side you are shifted to is externally rotated and leg on the other side is internally rotated. This promotes a stretch to the internal pelvic/hip musculature and helps maintain hip mobility & flexibility. Furthermore, side sitting promotes an erect trunk and really increases & promotes good core engagement. Side sitting also allows for upper extremity weight-bearing which promotes strengthening through the scapula & arm on that side as well as offers a way to encourage a sense of
Short Kneeling or Seiza Sitting
Short kneeling, also known as Japanese seiza sitting, is when both knees are bent and the bottom is seated on top of the feet. Short kneeling is beneficial in that it can provide a stretch to the quadriceps. It also promotes hip & knee flexion range of motion and ankle extension range of motion. Furthermore, as the legs are tucked underneath the body and are subject to the weight of the body, short kneeling provides proprioceptive (deep pressure) input to the lower half of the body which can assist in self-regulation and body awareness.
Mix It Up
As you can see, there are many benefits to utilizing these other options; I encourage you to mix things up and give them a shot. Check out Higher Ground Furniture’s The Higher Ground Chair™. The size of the sitting surface allows you to engage in a variety of seated positions (including the ones we covered) and other positions/postures. Whether you’re working at a desk, watching tv, writing, drawing/creating, whatever… it’s the perfect way to bring the floor up to you!
Hopefully you find this post informative & thought provoking! I’ve been excited to share more information on this topic and we will continue to dive into topics related to posture/positioning, active sitting/postural endurance, other developmental positions for working/tabletop work, the impacts of proper posture/positioning on education, as well as universal design in regards to seating options. So stay tuned!
Until next time,
Dr. Catherine C. Skelton, PT, DPT
Pediatric Physical Therapist
*This post is part of a series by seating expert, Dr. Catie Skelton, DPH*