Alternative Relaxation Positions
Seated
For some of us it may be more convenient or comfortable to relax in a suitable chair, rather than on the floor or bed. If you prefer the seated option, do make sure that the back of the chair is high enough to support your head.
[C]
1. Begin by making sure you are sitting well back in the chair so that the whole length of your spine is supported.
2. Feet should be hip width apart and parallel; soles firmly in contact with the floor. If your feet don’t reach the floor, elevate them by placing them on something firm and supportive. If you have nothing suitable, then try a very large cushion behind your back to bring you forward a little (making sure this doesn’t throw your head backwards or lift your chin up towards the ceiling)
3. The chair back needs to support your spine in such a way as to maintain its length and natural curves. Avoid using a chair that pushes your shoulders forward and creates a ‘slumped’ posture. You may need to use a cushion in the right place to help establish good posture in the spine; a small cushion at the base of your spine or lower back will generally correct a collapsed, slumped posture in the chest.
4. Head needs to be well supported by the chair back. A chair back that stops at the level of your neck or base of skull is too short. A chair back that throws your head forward is also inappropriate.
5. Lengthen out the back of the neck and tuck the chin very slightly; feel the crown of your head reaching upwards - without poking or lifting that chin!
6. Arms are drawn down so that shoulders are away from ears; elbows are soft and hands are resting on the thighs. Palms face upwards with fingers lightly curled.
Close your eyes and you’re ready to relax!
[D]
Position [D] is much the same as [C] except that the feet are elevated onto a stool. This has the potential to be extremely suitable and comfortable, and an excellent alternative to the supine position.
However, it also has the potential to be harmful to the knees if they are not adequately protected. When elevating the feet, there is the risk that the knee joint can be overextended, ie the back of the knee is stretched too much. This effectively locks the knee joint and compresses the kneecap. Regular misuse of this elevated position will produce damaging wear and tear on the knee joint. So please take care and follow the instructions for safety below:
To ensure safety:
Overextension of the knee will occur if the stool is too high or too far away from the chair seat.
# A large gap between chair and stool will mean that the knee joint is hanging unsupported across that gap and will therefore be at risk of overextension. So, to be safe, do bring the stool as close to you as possible.
# A stool which is higher than the level of your chair seat will also run the risk of overstretching the hamstrings (back of the thigh) and locking out the knees too much.
A stool that is too low is not a risk, but it would be better to simply build up its height with one or two large cushions to give more effective support and comfort for your legs and feet.
1. Begin by making sure you are sitting well back in the chair so that the whole length of your spine is supported.
2. The chair back needs to support your spine in such a way as to maintain its length and natural curves. Avoid using a chair that pushes your shoulders forward and creates a ‘slumped’ posture. You may need to use a cushion in the right place to help establish good posture in the spine; a small cushion at the base of your spine or lower back will generally correct a collapsed, slumped posture in the chest.
3. Head needs to be well supported by the chair back. A chair back that stops at the level of your neck or base of skull is too short. A chair back that throws your head forward is also inappropriate.
4. Lengthen out the back of the neck and tuck the chin very slightly; feel the crown of your head reaching upwards - without poking or lifting that chin!
5. Arms are drawn down so that shoulders are away from ears; elbows are soft and hands are resting on the thighs. Palms face upwards with fingers lightly curled.
6. Legs and feet need to be about hip width apart. Let go of the need to keep knees and feet upright by allowing the legs to roll outwards from the hips. Feet should now be comfortably dropping out sideways.
Using cushions
Once you have established safety for your knees by getting your stool correctly positioned, then you may choose to place a cushion underneath the knees to increase their comfort.
Close your eyes and you’re all set to relax!
