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Sitting posture exercise – Brugger exercise

sitting posture

February 6th, 2017 265 post views

Poor sitting posture

Mykel Mason of Lushington Chiropractic in Eastbourne offers advice on one useful stretching exercise for people spending many hours sat behind a desk each day.

With most people these days either sitting at a desk or driving for hours on end, sitting posture has never been more important. According to a survey in 2010 Britons average over 14 hours sitting every day. This will be at work, in the car, on the sofa etc. This is why it is so important that that posture is as good as we can get. I have one simple exercise that can help to maintain that posture and it only takes 10 seconds to do.

Image shows Mykel Mason, Doctor of chiropractic, adopting a poor sitting posture with his upper back rounded and head coming forwards.

Here I am demonstrating a poor sitting posture

The Brugger exercise

This is performed seated so you can do while you’re seated.

Perch on the edge of your chair and sit up tall ensuring your low back is curved inwards.

  1. Push your chest up and pull your shoulder blades down and backwards.
  2. Put your arms straight down by your side and turn your palms out.
  3. Splay your fingers and tuck your chin in.
  4. Hold this for five seconds.
    Image shows Mykel Mason, Doctor of chiropractic, demonstrating the Brugger exercise as explained in the step by step guide.

    Brugger exercise demonstrated

    What this does is it helps to switch on the postural muscles to hold a better position. Therefore, following this exercise, you will naturally be adopting a better posture. This exercise needs to be repeated as these muscles will tend to switch off again as they have been trained that way over time. Ideally it is recommended to do this exercise every 30 minutes.

    It is also very important that your workstation is set up optimally. This will also help you to maintain a good posture at your desk. For tips on how to set up your workstation see the Posturite website which has plenty of advice and guidance on how you should set up your desk.


    Failing to maintain good posture at your desk or even in your car seat can lead to long term problems due to the ill effects of spending a long time with increased pressure on your spinal discs. If you are experiencing back pain in may be necessary to seek the help of your local chiropractor to ease these symptoms and assist you in making the necessary changes to your daily regime.

    At Lushington Chiropractic we genuinely care about our patients and improving their quality of life. We have an extremely professional and dedicated team who deliver the highest service and have over 80 years expertise between them. If you are based in Eastbourne and suffer from back pain, why not get in touch with us today.

    Yours in health,

    Mykel Mason, your Eastbourne chiropractor

Categories: Health and Advice from Expert Chiropractors in Eastbourne

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