This article is a translation of the following Japanese article:
Original: くつろぐときに一番いい姿勢とは？｜体を休めるための正しいリラックス姿勢
“I can’t get rid of my fatigue even though I should be resting properly”
“My lower back and neck start to hurt after relaxing on the sofa…”
It may be that the “relaxing posture” doesn’t suit your body.
Actually, the time when we are relaxing is also the time when we tend to put stress on our bodies because we are in the same position for long periods of time.
✔ We unconsciously lose strength.
Author: “A posture that seems comfortable” and a “posture that makes your body rest” are actually often different.
Important basic rules for relaxing posture
The first thing you need to remember are these three things.
- Does not disrupt the natural curve of the spine
- Lack of strength in neck and lower back
- Your weight is not concentrated in one place
A posture that satisfies this condition is
a “good relaxing posture” that allows the body to recover.
Most recommended: “Shallow relaxed posture” that supports your back
What kind of posture?
- Sit deep on a sofa or chair
- Lean your back on the backrest
- Awareness of raising the pelvis
- Put your feet on the floor or stretch them out slightly
This is a posture that helps maintain the S-curve of the spine and is
most recommended when relaxing for long periods of time.
Points
- Put a cushion behind your waist
- Avoid rounding your back too much
Author: “The ideal is not to feel lazy, but to feel supported and comfortable.”
Correct posture when relaxing on the sofa
Positions that are likely to cause NG
- Sit shallowly on the sofa with a hunched back
- Sitting sideways with weight on one side
- The buttocks shift forward and the back arches
These are
- Low back pain
- Stiff shoulders
- Neck tension
This is a posture that is likely to cause this.
Tips for an OK sofa posture
- Put your butt firmly against the backrest
- Fill the gap between your waist and back with a cushion
- Support your neck with a headrest or cushion
Author: “Cushions are not “luxury items” but “tools to protect the body.”
Position to be careful of when relaxing on the floor
Be careful when sitting cross-legged/sideways
Relaxing on the floor feels easy, but
- Pelvis tends to collapse
- It has the characteristic that the back is easy to round
.
Recommended posture on the floor
- Put a cushion under your butt
- Awareness of raising the pelvis
- Leave your back against the wall or sofa
This alone will greatly reduce the strain on your lower back and back.
Author: “If you want to sit directly on the floor, the trick is to add more height.”
Correct posture when lying down and relaxing
Although it’s not enough to sleep completely,
There are times when you want to lie down and rest.
Recommendation is “sideways + support”
- Turn sideways
- Cushion between the knees
- Put a cushion on your back
This will stabilize your body and bring you into a
relaxed state similar to a sleeping position.
Examples of failures that tend to be done in a relaxed position
- While looking at your smartphone, just move your head forward
- Spend a long time resting on one elbow
- Do not move with your legs crossed
Although these positions may be temporarily comfortable,
They tend to place unbalanced strain on the neck, lower back, and pelvis.
Author: “Choose “it won’t be difficult later” rather than “it’s easy now””
Easy check for a good relaxing posture
Do you ever feel like this with your current posture?
- Shallow breathing
- Strong neck and shoulders
- Your lower back is arched or curled
- Somewhere feels numb
If applicable,
✔ Add a cushion
✔ Change the angle
✔ Stand and reset
This is all you need.
Relaxation time is “time to recover your body”
Time to relax is
- Relieve fatigue
- Adjust the autonomic nervous system
- Improve sleep quality
This is an important time.
Just by adjusting your posture a little,
your “feeling of rest” will completely change.
Author: “Please use your relaxing time as a time to reward your body.”
Summary｜The best relaxing posture is a “supportive posture”
- Back, waist, and neck are supported
- The natural curve of the spine is maintained
- Easy to breathe
This is the best relaxing position for your body.
It’s okay not to aim for perfection.
Just adding one cushion will make your body happy.
