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9. PHYSICAL LOAD 34 9.10 Sitting on the front edge of the seat pan Sitting in a chair without a backrest correctly effectively strengthens your lower back muscles. At first the lower back can get tired quickly, but soon it will get used to. Strong lower back muscles manage and protect the spine from physical strain. Sit down on the front edge of the seat pan. Move your hips slightly forward to the front of the chair, so that the lower back muscles maintain natural curve. Relax leaning your upper back and chest slightly backward, keeping the natural curve. Let your upper arms, shoulders and neck rest in natural position. Manage your posture using lower back and ribs muscles. Avoid prolonged sitting with a rounded back. The lower back muscles stretch and the neck area is heavily overstrained. Also, avoid prolonged posture in which your chest is pushed forward and shoulder blades pulled back. This leads to so called ‘’overposture’’, causing upper back stiffness and shallow breathing. ! © Valmius Hyvinvointiin Group Oy


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