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Last holiday season, we discussed the pivotal role your pelvis plays in maintaining spinal health, especially during extended periods of sitting while traveling. This year, let’s take that discussion a step further by diving into the relationship between the ribcage and pelvis alignment. We will touch on the complex interplay between these two regions, helping you understand how balanced alignment can enhance your posture and spinal health.
Understanding the "Canister" Position
The “canister” position refers to a postural alignment where your ribcage is stacked directly over your pelvis. In this position:
The ribcage and pelvis form a single, integrated unit.
The diaphragm and pelvic floor are aligned, promoting efficient breathing and core stability.
The spine is supported by the natural curves, reducing strain.
In this canister position, your body operates as a more cohesive system. This alignment ensures that muscles like the transverse abdominis and multifidus engage effectively, supporting the spine and enhancing overall stability.
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Common Positions While Seated
There are a variety of positions that people can assume when seated, the following 3 occur most commonly:
The "Open Scissor" Position
This occurs when:
The ribcage tilts posteriorly, flaring upward and outward.
The pelvis tilts anteriorly, creating an exaggerated arch in the lower back.
There’s a visible "gap" between the ribcage and pelvis on the frontside of the body.
Implications:
Increased strain on the lumbar spine.
Compromised core stability and restricted breathing.
Inefficient movement and higher risk of discomfort or injury.
Posterior Pelvic Tilt with Posterior Ribcage Tilt
In this posture:
The pelvis tilts posteriorly, flattening the lower back.
The ribcage tilts posteriorly, often as individuals attempt to “sit upright.”
Implications:
Increased tension in the thoracic spine and shoulders.
Reduced engagement of the core and limited diaphragmatic breathing.
Potential for mid-back and neck discomfort due to compensations.
Posterior Pelvic Tilt with Anterior Ribcage Tilt
This alignment is characterized by:
The pelvis tilting posteriorly, flattening the lower back.
The ribcage tilts anteriorly, creating a sunken chest appearance.
Implications:
Increased pressure on the lumbar discs and sacrum.
Compromised spinal curves, reducing overall stability and mobility.
Inefficient muscle engagement, leading to fatigue and discomfort during prolonged sitting.
Why Alignment Matters During Travel, Work, and Rest
Prolonged periods of sitting—whether during travel, at work, or even while relaxing—can exacerbate poor posture tendencies. To mitigate these issues, strive for the "canister" position during all seated activities. Here’s how:
Start with your pelvis:
Position your sit bones evenly on your seat, with your pelvis in a neutral tilt. Ensure you aren’t tensing around your sphincter or anus, allowing for a relaxed yet stable foundation.
Lengthen through your spine:
Visualize your head being gently pulled upward toward the ceiling or sky, creating a sense of length from your pelvis through the crown of your head.
Engage your intrinsic core through breath:
Use long, controlled exhalations to activate your intrinsic core muscles, allowing your ribs to move naturally down and in. During inhalation, focus on soft nasal breathing, directing the breath into your pelvis and allowing it to expand gently upward like an elevator. Ensure that your ribcage maintains a 360-degree expansion without posteriorly tilting, preserving the canister alignment throughout both inhalation and exhalation.
Use support as needed:
A lumbar pillow or rolled towel can encourage a neutral spine and prevent you from collapsing into poor postures.
The Broader Benefits of Alignment
Maintaining the canister alignment doesn’t just benefit your posture during travel; it’s a cornerstone of overall musculoskeletal health. Benefits include:
Supporting the natural curves of your spine, minimizing wear and tear on intervertebral discs.
Encouraging efficient movement patterns, reducing the risk of injury.
Promoting a stronger, more functional core, which translates to better athletic performance and daily function.
Enhanced breathing mechanics, fostering relaxation and reducing stress.
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In conclusion, whether you’re traveling for the holidays or navigating daily life, understanding the interplay between your ribcage and pelvis is key to working on your posture and spinal health.
As always, your individual needs may vary. Communicate with us to develop strategies tailored to your unique alignment and lifestyle - we’re dedicated to helping you achieve optimal spinal health and overall well-being.
Find out how we can help you move through your days with greater health, ease, stability, and confidence.
Conveniently located on the border of Den Haag and Scheveningen, our clinic is just 20 minutes from Den Haag Centraal station by Tram 1.