Brugger's advice to individuals who work for long hours
in a constrained, slumped posture (Fig 3A) is to learn to sit upright, or use
supports which help maintain the neutral spine. Repetitive
"micro-breaks" every 20 minutes is a sensible approach. A "relief
position" (Fig 3B) has been advocated incorporating the following
Sit at the edge of a chair.
Feet slightly wider than hips, knees over ankles.
Externally rotate legs slightly.
Rest weight equally on hips/feet & gently squeeze the abdominal
With a neutral pelvis, chest out draw shoulders down and in.
Turn palms up and rest hands at the hips.
Draw the chin back, head up, eyes on the horizon.
Breath from the belly
This postural advice can be recommended for 2 sets of 10 seconds
(hold the position, relax and then reassume the position) every 20 minutes. Within a few weeks, patients usually experience the sensation
of sitting and standing straighter naturally. When this occurs, conscious
effort is not as necessary because a new skill has been learned on an automatic
basis. This is ideal as long-term compliance with exercise is difficult to
achieve, but a new postural habit once learned is unlikely to be broken.