Brugger’s Relief Position
This easy but beneficial exercise was developed by the late Dr.Alois Brügger, a Swiss neurologist and neurophysiologist, who recognized that pain was often a symptom of poor posture and not an actual mechanical disorder. He felt that pain caused in this way was reversible and he went on to develop a series of exercises to address problems throughout the body.Poor sitting posture is one of the most common causes of back and neck pain. When you sit for long periods of time, your body often rounds forward and puts an enormous strain on the spine and its supporting tendons, ligaments, muscles, and fascia.
The muscles in the back and back of the neck fight against gravity to pull you upright and as a result become sore, tired and knotty. The muscles in the front (chest, front of shoulders and front of neck) become shortened and tight. This posture distortion also affects breathing by compressing the diaphragm and encouraging excessive breathing from the shoulder and neck areas.
Benefits of this exercise: Reduce back and neck strain, reinforces good sitting posture and relaxed breathing.
Frequency: Every 30 minutes during the workday. Hold the posture for 10-20 seconds.
Tips: Focus on keeping the body engaged yet relaxed. As you practice this position, scan your body for tension. As you inhale, feel the air travel through your nose and deep into your belly. Pause. The feel the body relax and the tension lessen with each exhalation.
Here’s how:
- Sit on the edge of your chair with your feet flat on the floor. Feel your weight on your sitting bones.
- Hold your head up high, as if a string was lifting you up. Be careful not to poke your chin forwards.
- Spread your legs slightly apart and turn your feet outwards.
- Rest your weight on your legs and feet, and relax your abdominal muscles.
- Tilt your pelvis forward and lift your chest bone. This will increase the curve in your low back a little.
- With your arms at your sides, turn your palms up and twist your arms outwards.
- Take 10 slow, deep breaths in the position.
- Relax and continue what you were doing.
- Repeat every 45 minutes or so.
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