By Frank Wildman, Ph.D.
I: Sitting in a Chair — The Pelvic Walk
The purpose of this lesson is to help you
discover how to sit more lightly, move your pelvis more easily while
sitting, and turn in your chair while performing activities in the workplace
- Sit comfortably in the middle of your chair
without leaning back. Make sure your feet are flat on the floor. Feel
yourself sitting as tall as possible. Separate your hands and rest
the palm of each hand on your thighs.
Make sure you don't slump
in your chair as you progress through the movements. To heighten
your sensation of the movement, you can close your eyes, but
remember to maintain a physical attitude of being upright and
- Slide the right side of your pelvis forward in the chair as if
you wanted to reach straight ahead with your right knee. Then, slide
your pelvis and leg back in the chair. You will be pivoting on your
left buttock and sitz bone. Repeat this movement several times until
it becomes lighter and more comfortable. Rest briefly and then return
to your starting position.
Be sure that the work performed in these
movements is done with your torso. Keep your feet flat on the floor
and do not push too hard with your legs.
Repeat the same movement moving
the left buttock and thigh forwards and backwards, pivoting on
your right side. Which side glides more easily on your chair?
Explore each side again and observe
how much your head and shoulders turn. Rest briefly and then
return to your starting position.
Keeping both feet on the floor,
lift the right side of your pelvis off the chair and bring it
back down. Do you tilt your whole body to the left, or can you
do the movement shortening the right side of your waist and keeping
your head approximately in the center?
If at any point
you can not feel the movement clearly, or perform it to your
satisfaction, stop, close your eyes and imagine performing the
movement. Then imagine what it would feel like if you were moving
and picture the movement happening.
Repeat the movement on the other side.
Again, which side is easier? Rest.
Return to your starting position in
the middle of your chair and place your hands on your knees and
walk your buttock forwards. Then walk the other side forwards until
you reach the edge of your chair. Then walk your pelvis backwards.
As you walk your buttocks forward and backward in your chair, make
the movement easier.
Return to sliding each side of your
pelvis forwards and backwards alternately while looking straight
ahead. Work to make the movement easier as you slide one side after
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