How Do You Utilize a Kneeling Chair?

Sitting in a traditional chair requires a significant forward posture, taking your body out of alignment. Traditional sitting negatively affects the lower back and spine as a result. Also, unless the spinal column moves periodically, it does not receive proper nutrients and good blood flow. Sedentary jobs and activities may exacerbate postural issues, poor breathing and even chronic pain. Use of a kneeling chair instead of a traditional chair promotes better spinal alignment, flexibility, increased alertness and may reduce pain symptoms.

Instructions

• 1

  Sit in a kneeling chair properly. The name of the chair might lead you to believe that your knees and shins bear the burden of your weight when sitting. This is not actually true. The key is still in the gluteal muscles -- your buttocks. Place your bottom on the downward-angled seat pad first. Then bring your legs around and place your shins and knees on the pads next. Make sure your weight feels evenly distributed.

• 2

  Adjust to the kneeling chair gradually. You probably have used traditional chairs for the majority of your life, so your muscles and posture have been trained to sit a specific way. They now must adjust to a more stacked posture in a kneeling chair. Start by using the alternative chair for an hour or two and then switch back to your traditional chair. It is common to feel uncomfortable or experience tight muscles after initial kneeling chair use. Gradually, spend more time in the kneeling chair. Take several weeks to work up to sitting in the new chair all day long, for best results.

• 3

  Change your position as needed. Whether you are in a traditional or kneeling chair, sitting statically is not a good idea for muscles and bones. Shifting and repositioning is better. According to the Office Chair Advice website, to alter your seating position in a kneeling chair, keep one knee on the pad and take the other leg out, straighten it and rest the heel of this leg on the ground. Sit this way for a while until it becomes uncomfortable, or for no more than 30 minutes, and switch legs. Readjust your position often to avoid overburdening certain muscles.

• 4

  Practice postural exercises. Train core muscles of the stomach, back, hips, and buttocks to work together for proper posture in a kneeling chair. Do core-strengthening exercises like abdominal curl-ups with proper form. Take a Pilates class or follow along with a DVD. Perform Yoga or pick one or two low-back stretches to do every evening. Spend five minutes in the morning aligning your posture with knees over ankles, hips on top of knees, shoulders in line with hips and head stacked on top of shoulders. These activities will further train muscles and bones to work in conjunction for functional posture.