Reverse sitting position

April 5, 2017 11:18 AM

Is there a position (or several added together) I can (relatively) comfortably watch TV in that are the reverse of the computer sitting position? Basically a set of positions where I don't have to support myself but can just relax for an extended time.

I think laying on a foam roller might work for the arms, but I can't figure out hip flexors...

Assume I can arrange my phone in my line of sight wherever it might be.

posted by lemonade to Health & Fitness (19 answers total)

I'm not sure if this is exactly what you mean, but the first thing that came to mind is the sitting posture for meditation during yoga. You sit on your knees with your lower legs under you, and straddling a foam block that is under your sit bones for a little added height. I find it incredibly uncomfortable without the foam block but I can sit there for long periods with it, and it's a nice counter-stretch to the way I normally sit (chair).
posted by joan_holloway at 11:26 AM on April 5, 2017

Can you explain what you mean by "the reverse of the computer chair sitting position"?
posted by raccoon409 at 11:31 AM on April 5, 2017

you can try an Ergonomic Kneeling Chair
posted by Dressed to Kill at 11:34 AM on April 5, 2017

Couch stretch! Supposedly named because you could do the stretch using your couch while watching TV.

Looks like this. Here's a picture of someone using a couch to do it, although I think for best effect your knee on the floor should be based as close to the couch as possible.

One variation I like doing is one where I try to flex my glutes in that position and bring my hip towards the floor (with my hands on the floor as well square to my legs), instead of sitting up like the way the practitioners in the pictures are doing it. When you sit up and stay straight in the couch stretch, that stretches your quadriceps more. When you try to flex your glutes and drive hips forward to the ground without rounding your back, that stretches your hip flexors and maybe your tensor fasciae latae more. See which feels better to you!

I usually do it for 1 - 2 minutes per side aiming for "80% effort" in the stretch by flexing the opposite muscles (e.g., when stretching quads, consciously flex hamstrings) and then switch off. I don't see why you couldn't stay in that position for longer though.
posted by Iron Carbide at 11:51 AM on April 5, 2017

Recline at about a 135° angle.
posted by phunniemee at 12:07 PM on April 5, 2017

When I read "couch stretch", I envisioned someone laying down on the couch with the TV at the end of the couch. Head on the left armrest, feet on the right armrest, TV just past feet. Phone propped on stomach.

I used to watch TV that way when I was a kid, minus the phone. Very relaxing.
posted by clawsoon at 12:07 PM on April 5, 2017

If I read this correctly, OP already spends a lot of time sitting at a computer, and is asking for some posture in which to comfortably watch TV that will either counterbalance or not add on to the effects of having sat on their ass in a chair all day. Standard couch position is almost the same as office-chair position; what is an alternative position that is different and will (e.g.) counteract the effects of having hip flexors contracted all day?

I don't have the answer, but am reading along with interest.
posted by telepanda at 12:18 PM on April 5, 2017 [1 favorite]

Response by poster: Racoon409, the literal reverse, really, undoing all the tightening of sitting in a chair. In my head it looks like everything arched backward, so it's like laying on top of a post face up with everything hanging down, but preferably more comfortable.

I guess really I'd like ways to stretch quads, hip flexors, pecs etc that takes no more effort than lying on the couch for half an hour and letting gravity work things out.



[pretty much what telepanda said while I was typing this]
posted by lemonade at 12:23 PM on April 5, 2017 [1 favorite]

Squatting. Squatting is the new standing.

And yes, it is supposed to be a relaxing pose and one that does not require any support if you do it correctly! Most of humanity in the past and even now in non-Western cultures relax while squatting.

For some of the purported health benefits, see here, here and here.
posted by moiraine at 12:32 PM on April 5, 2017 [2 favorites]

What about the kids watching tv pose?
posted by Night_owl at 12:46 PM on April 5, 2017 [4 favorites]

Best answer: Try bouncing on an exercise ball. This requires using good posture and is also a surprisingly rigorous yet relaxing abs workout.

You can also lay on your back on the exercise ball, which is a good chest stretch and super relaxing, or even do exercises like chest crunches. Other possibilities here.
posted by veery at 1:03 PM on April 5, 2017 [1 favorite]

Best answer: I recently had PT for some hip-area issues, and this one hip flexor stretch felt great. It's totally passive; you just let gravity take over. (Not to be confused with the more popular leg-raise version.) It worked much better on the taller PT tables but still feels good to do before bed or if I wake up stiff.
posted by Room 641-A at 1:14 PM on April 5, 2017 [5 favorites]

If your neck is pretty robust, you could lean the tops of your shoulders off the side of a bed and watch TV upside down. You have to engage your core to make sure your lower back stays flat on the bed, though, and this might be enough of a hip flexor stretch.

For hip flexors right side up, you could sit in pigeon pose, but I'm​ not well-stretched enough to find that comfortable.

Otherwise, kneeling chairs are extremely comfortable for me.
posted by batter_my_heart at 1:22 PM on April 5, 2017

Best answer: So if I could rig up my reading/ viewing set-up any way I could to have my book or my screen hovering in just the right position, these would be my choices:

1. hanging off the edge of the sofa (like so), but probably with my legs up in an approximate 'legs against the wall' pose done against the sofa back, a bit like what batter_my_heart describes. Both images come from this article. I scooch up and down with my back against the edge of the sofa to work the whole back. I can keep this up for quite long and would love to keep going, but I eventually have to stop because my arms start hurting (I do it while holding a book to read, haven't figured out how to make my smartphone screen to stay the proper way round). Careful of your neck, though, don't strain it - you gotta make sure that whatever object is in front of your eyes is set just so. Whenever I do this, I feel completely rejuvenated. Here's a video showing the stretch gainst an arm rest.

2. Sphinx pose. Love this for reading, but again, you need a good setup for your screen, otherwise you risk straining your neck muscles. I like to do this on a bolster for extra support (so your shoulders don't have to carry so much of your upper body weight). A variation is the kids watching TV pose mentioned by Night_owl; another variation (on a sofa).

3. I've been dreaming about projecting videos on the ceiling for all the super-comfortable reclined poses, such as the reclined butterfly pose (I also prefer to do it on a bolster, like so). Demonstration. Some variations, with stretched legs. Variation with bricks.

4. Love supported child pose and supported frog pose as well.

Yin yoga might be a good search term, since it is all about keeping postures; just look for the ones that you find are OK for you (good ratio of ease/ comfort and benefits/ risks).

My own ideal set-up: a couch, a nice carpet in front of it, a couple of bolsters & blankets, maybe a couple of bricks. I switch from one posture to the next as I feel the need to, on the sofa, hanging off it, in front of the sofa. My screen/ book magically floats to just the right position so I don't need to either screw with my eyes or my neck. This would be paradise for me, I would never have to leave those 4 sqare meters!

Oh, a couple of other videos I found interesting: somewhat more active, but still quite slow: Yamuna body rolling (video for shoulders, but there are others). I do them with foam rollers, since I don't have the fancy balls. And here's a video about posture while walking and sitting in a more comfortable way (warning - the presentation can be dubious in some places). This is the associated website; if you are in the US, I think there might even be classes somewhere near you.
posted by miorita at 2:31 PM on April 5, 2017 [7 favorites]

Here's more on the body rolling. I'm quite fidgety, so I think this would suit me well once I learn the moves.

It seems the instructor there insists on this specific ball though.
posted by miorita at 2:37 PM on April 5, 2017

Best answer: I have no personal experience with this, but the first thing that came to mind is an inversion table.
posted by gennessee at 3:14 PM on April 5, 2017

Best answer: so it's like laying on top of a post face up with everything hanging down, but preferably more comfortable.

So kind of like lying on a weight-lifting bench that's set a little too high, in the bench press position, with the television on the ceiling?
posted by clawsoon at 3:35 PM on April 5, 2017

I generally lie on my side or my stomach to watch TV, with pillows to hold my head and shoulders in the right position.
posted by The Underpants Monster at 11:51 PM on April 5, 2017

Like on a post on your back with everything hanging down? I think you want restorative supta baddha konasana (reclined bound angle pose). There are a lot of variations and different ways to prop yourself up, so if the linked example doesn't do it for you, google can help you find other options. It will open up your chest in exactly the opposite of "sitting at desk" position.
posted by instamatic at 4:32 AM on April 9, 2017