The Sitting Problem No sitting posture is good for extended periods. The human body is designed for movement, not sustained positions. Even perfect ergonomics cannot prevent the negative effects of prolonged sitting. The solution involves both sitting better and sitting less. That said, when you must sit, certain positions reduce strain and maintain better alignment. Combining good sitting mechanics with frequent movement breaks produces the best outcomes. This guide addresses both elements. Better Sitting Mechanics Hip position: Hips slightly higher than knees. Use a seat wedge if needed. Pelvis: Maintain slight anterior tilt to preserve lumbar curve. Avoid slumping. Upper body: Shoulders back, chest open, head over spine. Variety: Change positions frequently. No single position is ideal for long periods. Start your 14-day free trial to access sitting and desk worker programs. Sitting Posture Exercises Counteract the effects of sitting with regular movement. Hip Flexor Release JME 144 For stability, hold onto your chair or desk with one hand. Follow the movement of your leg to the diagram very specifically. Ultimately, you are making a big circle with your knee. You want to be finding your end range of motion at each point. Be slow and controlled - this isn't a race. Find what works for your joints. Thoracic Extension JME 171 Sitting in your chair, raise one leg up and in front of you. Then, bend at your knee to find 90 degrees and then return to a straight position. Glute Activation JME 141 Sitting in your chair, extend one leg in front. Once extended, bend your upper body over that leg to fell a gentle stretch in your hamstring. Don't force anything - find what works for you. Spine Mobility JME 170 Find stability by holding onto the back of your chair or desk. Bend at your knee to raise your leg backward - as high as your are able to - and return to the floor. Movement Breaks Stand and move every 30 minutes minimum. Walk during calls. Use a standing desk for portions of your day. Take the stairs. Park farther away. Every bit of movement counts against the accumulated effects of sitting. Start your 14-day free trial and fix sitting posture with simplmobility.