The tendency to recline the carseat can put us into a position that encourages some poor postural habits. If we have to reach too much to get our feet to the pedals, our pelvis will tend to tuck putting us into a flexed lower back. Likewise, if we have to reach too far to get our hands to the steering wheel, we'll have a tendency to round the upper back. If we lean back against a reclined chair, we may end up tilting the ribcage backwards which will compress the lower back. Also, the recline of the chair will tend to cause us to shift our head and neck forward which loses the neutral cervical curve of the spine and can lead to excessive curving of the upper spine over time (hyperkyphosis).

My suggestions here are:

• to bring the seat forward enough so your feet easily reach the pedals and your hands easily reach the steering wheel.

• shift your butt all the way to the back of the seat where it meets the backrest.

• adjust the backrest to be as vertical as possible

• "drop your ribs" let the mid to lower ribs shift back toward the backrest

• ramp your head: regain the neutral curve of the cervical spine and work toward getting your head over your torso by yearning the top of the head toward the ceiling while the neck shifts back toward the headrest. The head may not reach the headrest and the intention is not to force it. Watch out for lifting the chest to get the head back - keep the chest down. Also watch out for tilting your head backwards and lifting the chin to reach the headrest- this tends to compress the cervical spine and is moving a different part of the neck than intended. You may even experience a bit of a "double chin" - which is fine, but don't push so far that you are obstructing your ability to breath and swallow. The aim is to be easeful and allow for better breathing and swallowing. Over time, with practice, the head will be able to reach back more directly over the shoulders without effort.

Audio Version