There is a simple trick you can learn that lengthens your tight hamstrings as you sit. Lower back pain and tight hamstrings often are found together. But most people don't know that tight hamstrings are most often a symptom and not the underlying problem.

In this video Dr. Brant Pedersen (DC) will teach you why the average sitting posture increases tightness in your hamstrings. He will then share how a few simple tweaks to your sitting posture, which you can do at home without special equipment, will help to lengthen your hamstring muscles without active hamstring stretching.

Links for products noted in this video (affiliate link):
Saddle Stool Rolling Chair:
https://amzn.to/3UsDUc5

Here is the pdf summarizing The 7 Steps To Sit Right: https://www.positivemotionhealth.com/...

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Chapters:
00:00 Introduction
00:35 Hamstring Muscle Anatomy
01:30 Spinal Anatomy
02:25 Describing Improper Seated Posture
03:42 How To Sit Properly
05:08 Seated Posture Demonstration
10:09 Tip #1 Seat Pan Sloping Forward
10:39 Tip #2 Thighs Sloping Downwards
11:58 Tip #3 Stop The Slip

Dr. Pedersen talks through the anatomy of the lower lumbar spine and sacrum and how the wedgeshaped anatomy of L4 and L5, and their respective discs, make anterior pelvic tilt critical for good posture. He also discusses how the spinal bones, called vertebra, are supposed to be the weight bearing structure of the body by stacking like building blocks.

Improper seated posture, where the hamstring muscles are shortened and the back is rounded, is demonstrated. When a person tucks their buttocks underneath them when sitting, and ends up on the back of their "sit bones," this causes discomfort but also tight hamstrings.

When someone sits on the front of their ischial tuberosity, aka "sit bones," then the hamstring muscles are gently stretched. This posture over time while sitting leads to a lengthening of tight hamstrings without ever having to do stretching exercises.

Finally, Dr. Pedersen goes over three simple tricks to make good seated posture easy.

Tip #1 is making sure that the seat pan of your chair is locked and that it is tilted forward and sloping downwards. This helps to hold your pelvis in an anterior pelvic tilt position which allows your spinal bones to stack directly on top of one another.

Tip #2 teaches you how having your thighs sloping downwards makes maintaining good seated posture and anterior pelvic tilt easier. This is closely tied into seat height.

Tip #3 involves how to sit with ease when on a slippery chair or driving. Using a small piece of nonslip drawer liner between the chair and your buttocks helps your muscles be able to relax.

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About Dr. Brant Pedersen, DC, CCSP

Dr. Pedersen is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and painfree and employs them daily to stay active as an extreme sports athlete.

Connect with Dr. Brant Pedersen, DC, CCSP
Web: https://www.positivemotionhealth.com/
Instagram:   / positivemotion  
Facebook:   / positivemotionhealth  
LinkedIn:   / drbrantpedersen  

DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to selfdiagnose or selftreat any health, medical, or physical condition. Don't use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk.