If you still have questions book a free 20 minute phone call or paid 60 minute online consultation with me here: drlaurenbaker.clientsecure.me/request/service
Appreciate it I will keep watching your videos just a lot of stuff at times is overwhelming as parents to deal with the safety and eating habits of our daughter. And to deal with her pain by frequent constipation once again thank you so much your videos helps me and out other parents as well. It
Oscar, I absolutely love how proactive you are for your daughter. You are not alone in the overwhelm that parents can feel when dealing with their little ones different struggles. Here is an abdominal massage that I really like to do on kiddos (I'm demonstrating it on myself but do it on kiddos with gentle open, relaxed hands) ua-cam.com/video/UOAa8fGurOk/v-deo.html hopefully this is helpful.
Nicole, I'm SO GLAD you're finding value in these videos. I have plans for lots more peds PT videos that I think you'll love in the month or two! If you have any specific areas that you'd love more information on please shoot me another comment and I'll make sure to add it to my recording list!
I can't say this loudly or often enough. Don't let your child wsit. At 71 years old, I just discovered the cause of many problems that I have had all of my life. I never sat on the floor any other way because tailor style was uncomfortable. I have congenital hip dysplasia in my right hip. If my family had known that proper physical therapy would have helped me, I know that they would have worked with me. You end up with a big gut and bad posture. I was a naturally skinny active child and had no idea that going from working on my feet all day, to a desk job (at 40) would rapidly pack on the pounds because I had no core strength. I still have a startling amount of upper body strength. That childhood habit of wsitting is still reflected in my body. Love your child. Find a way to help them change the way they sit on the floor. It will impact their entire life.
Karen, thank you so much for you insight and comment. I am so surprised how many adults find this video and share their experience but I absolute adore that they take the time to do so. It really can impact so much. I hope that you find relief from your current body experience and that Physical Therapy or other means assist in influencing how your body moves and that is eventually gets to the point where it moves with ease. Sending so much encouragement your way, thank you again.
Thanks this video was helpful I used to w sit alot as a kid til my early teens and I notice tightness in my hips weak core and tight hamstrings and my lower back gets sore when i stand for long periods but -tho slowly-its getting better with exercise and stretching
Hi! Thanks so much for the comment. I am super proud of you for looking into how your body moves and to work on stretching/strengthening so that your body FEELS better. Here are a few of my favorite stretches in case you haven't seen these yet: ua-cam.com/video/LTV2eKEgCo4/v-deo.htmlsi=6llx-1fO9y1d6T-1 / ua-cam.com/video/AIXqrjteZx0/v-deo.htmlsi=TQJ-1oJD9oCvCHMM I hope these help too, if you continue to have back pain a trusted chiropractor or Physical Therapist in your area should be able to help you figure out exactly what is currently causing it and resolve it. Lauren
I'm basically incapable of sitting on the floor for longer than a minute or two. W sitting is something I've never done because I was never flexible enough for it. My knees and thighs are far too tight. For criss cross, I have to flex my abs as hard as possible not to fall backwards, and that's with my arms fully stretched out, slouched over trying to not fall backwards. Same thing sitting with my legs out in front of me, though that one is worse because it causes my glutes to cramp from straining them as well. I've always wondered if I'm broken somehow
Hi! Thank you so much for the thorough comment. Tightness in the back and hips can definitely impact sitting in w sit or criss cross applesauce (tailor sit). Since it is so difficult, i would recommend going to a physical therapist or physiotherapist in your area. They would be able to determine if you have hip joint tightness, muscle tightness, or both. There is also a likelihood that the femoral nerve or sciatic nerve has increased neural tension impacting the system as a whole and they would be able to help assist you in determining which components are likely the cause. Some areas or exercises that might be able to get you started are: Hip Stretch: ua-cam.com/video/LTV2eKEgCo4/v-deo.html Pelvic Floor Relaxation: ua-cam.com/video/c8mmYpgVecs/v-deo.html Femoral Nerve Glides: ua-cam.com/video/AIXqrjteZx0/v-deo.html Sciatic Nerve Glides: ua-cam.com/video/iAYFy06z5Bs/v-deo.html (not my video but she has a lot of good ones) Hope this helps!
Hi Emma! Thanks so much for the comment. W Sitting is really common so I'm not surprised that you've found yourself in this position many times. Things I would be intentional about screening for yourself is any indication of hip tightness, in-toeing (toes point in when standing/walking), core weakness, knee pain on the inside of the knee specifically, pelvic floor tightness (pain with intimacy, accidental urine leakage or bowel leakage), or glut weakness (which can show up as back pain). If you happen to experience any of those things, it might be worthwhile to consult a PT and/or consciously choose alternate positions instead of the w sit position. Otherwise, if you're active and hitting your weekly fitness activity levels (150"/wk of moderate exercise) w sitting might not result in any changes for you personally. Good luck and am always here if you have additional questions! Glad you're interested in learning more about your body (it's one of my favorite things, too!). Lauren
Leach, as long as you're able to move in both positions (w sit) and the opposite direction criss cross applesauce/tailor sit, feel as though you have a strong core, have adequate trunk mobility (can rotate without pain) and don't have any pain/discomfort in your hips, ankles, or low back then you're a lucky friend. Often w sitting does contribute to other things for others though, so we don't like to normalize it even though it is extremely common. It sounds like you're doing well, though, so I'm happy for you and your body!
I'm a healthy 35-y-o female and I remember the first time a teacher told me not to sit like that. I considered it a personal violation, a teacher telling me how to position my own damn body. I still sit in a W and I still am not sure exactly what is supposed to be bad about it. If kids have weak hip muscles, to me that seems to indicate a lack of exercise in general. You shouldn't be getting your muscle strength from how you sit, you should be using your body to do dynamic exercise every day and getting your muscle strength from that.
Hi Guacamole Kun, It's so great to hear that you are so passionate about your own self awareness (at such a young age) and so passionate about your views. I apologize that my video didn't seem to answer your understanding of why W sitting is not ideal. Since I shared a lot of information in the video, I will encourage you to continue to research other Physical Therapist's viewpoints on w-sitting. Hopefully someone else's style will resonate more with you! Good luck on your quest to gain more information, Lauren
You didn't have any pain when walking? How was your core ? You used to exercise as a child ? I ask because my daughter sits "W" , she is tired when walking and have pain . However she does not exercise, she is 8 years old . One thing about her I noticed since she was 2 years she had extraordinary flexibility that she would stand on her toes bent inwardly! She used to tell me that she is comfortable this way! Thanks
@@NotebookSSD I was active when I was a child, yes. I used to climb and run and play outside a lot. I lived in the woods.I can walk all day and do not have pain.
Wsitting supports your body with out the use of your core muscles. I hope that it is not too late for you to retrain your hips, core and even your sense of balance. I wish you well. Don't end up like me.
Hi Carson! Thanks so much for your comment, I truly appreciate it. Unfortunately, I cannot tell you specifically why since I have not evaluated your movement patterns individually; however, I can give you some general tips that may help you figure it out on your own. If you are concerned, you can always ask your parents about having a physical therapy evaluation which can help look at any muscle or joint imbalances that may be underlying the need/want to be in that position. W sitting is often a position of ease, where the demands on the core muscles (abs/pelvic floor/diaphragm/back muscles) are lessened because the hip joints are locked out in a position called internal rotation (think of putting your hand behind your back and what happens at your shoulder, the same motion happening at your hips). In W sitting, we do not rotate at our trunk because our pelvis is "locked out," which limits our motion. This decreases our exposure to rotational movement and therefore can limit our ability to further develop core strength. As we grow, especially if someone grows quickly, our bone growth may outpace our muscle growth, so we find positions that are "easier," on the body and require less work from the muscles. During these times of growth, w sitting can emerge as a compensation mechanism. Then due to habit, we can keep it around longer than intended. Core strengthening and hip strengthening helps decrease the tendency to go into a w sit position, with side sitting (see the comment by esther for a link to a blog post on side sitting) being the best sitting alternative. Hope this helps! Lauren
My 2yr old has severe pigeon toed walk and w sits, but her w can range all the way out 90degrees. so if you picture the W but then she pushes her feet out and creates a 90deg angle at the knee. I’ve only seen this much range of flexibility possible in hip or femoral breaks as a medic. Should I worry this is more then femoral torsion like we assume? She also has a very loose/floppy walk and run. Like her hips and legs seem very loose and stretchy or something. Her pediatrician said they grow out of it but hers seems excessive.
Kimberly, Thanks so much for the comment. I'm so glad that you brought this up to your pediatrician and that they are aware. There is absolutely a range regarding "tone," with including low tone - low average tone - average tone - average high tone - high tone. Tone itself isn't a diagnosis or anything but can contribute to how we function and move. Having a 90 degree W sit does sound significant and I would be mostly interested in how that is impacting her other movements (crossing midline, core strength, and hip strength). If she hasn't had a Physical Therapy evaluation yet, that is my number one suggestion, even if only to give you a better understanding of how she's moving and functional strengthening positions you can have her use. I would try to avoid w sitting at all costs and have her sit on a stool or pillow when on the ground. Another good strategy is Z sit or Side sitting as shown here: www.fundamentalspt.com/blog/side-sitting I love pediatricians SO MUCH and they come from such a good place, but that mama gut that says there is probably more you could do for her, is likely RIGHT ON POINT -- I would definitely want a PT on my team for her even if it was for only a few visits (or whatever you/they deemed necessary). Good luck and if you have additional questions, you can always book a parent consult where we can talk more indepth here: drlaurenbaker.clientsecure.me/request/service
Thank you for your response, I appreciate it! She has seen orthopedics and they recommended genetics to test for EDS because they saw major joint flexibility when examining her. We are also scheduled go see neurology and PT/OT here in a few weeks to rule out any muscular or neuro issue just incase. I think PT will help significantly.
@@kimberlybacco2247 thank you so much for taking the time to update me on your kiddo's journey, that means so much to be a part of her story & yours. EDS is something that has gotten a lot more attention and testing in the last 10+ years and rightfully so. There are so many more resources on it than there were when my childhood friend was struggling with it (but no one knew what was going on). Hopefully she's simply on the "flexible" side of average but it is so good to rule out EDS or any other connective tissue concerns. I may be biased, but I hope that PT rocks your world and that you get a chance to really learn how your kiddo is moving and how to best support her. You are an AMAZING mama and your kiddo is SO LUCKY to have you being an advocate for her. Seriously, I hope you look in the mirror and know that you are doing the absolute right things. Good luck!! Lauren
Hi Marina, thanks so much for the comment. W sitting puts the legs into internal rotation, which could be contributing to his legs going outward [feet go outward but hips could be going inward = internal rotation of the hips, same position that a child would be in with w sitting] -- (it would be hard to tell without seeing him run, myself); often kids can also stand with their toes facing in (also internal rotation of the hips) vs neutral (toes facing forward). Often hip strength, hip flexibility, and core strength are the biggest things that we look at with a little who is running with a non-optimal running pattern. But we (pediatric physical therapists) may also look at foot position and whether support via inserts/orthotics might help as well. The best course of action would be to locate a pediatric physical therapist in your area to help build a tailored program to him as there are often many layers to movement/running form, etc. I do really love the toddler squat exercise though for instances like this as well as side sitting. Here are a few videos so you know what I mean. Feel free to try them out, but would definitely recommend getting a PT on your team for more in-depth information and support to help solve this! - Toddler Squat (doing it on his own, if able): ua-cam.com/video/dhsJdtHAj94/v-deo.htmlsi=FunLDdbTUpNsU_3O - Toddler Squat (modified if he needs support): ua-cam.com/video/4NS0gQn_SOo/v-deo.htmlsi=Arsjb-8qB4-VTir6 - Side Sitting (baby but similar position for a toddler, I am also in side sitting): ua-cam.com/video/WRVie6QSb2g/v-deo.htmlsi=t8SAMKR4Vt4hhKOI
I’m 33 and w is the only way that I can sit. Indian style hurts me so bad, when I sit that way I have no balance and struggle to sit up. I been doing yoga for years to try and stop it. I just thought that my hips were deformed, my feet always go inward.
Hi TheJoshheart90 (Josh?), Thanks so much for your comment. This sounds so tough, but hopefully these ideas might help. You are absolutely not alone in being an adult who finds w sitting as their most common sitting position, which honestly did surprise me at first, I do plan on doing a whole video on adult w sitting to help those of you who are struggling with it, because it seems like there aren't many resources for you, which is not ideal at all! It is possible that your hip joints do have more mobility in one direction (internal rotation) compared to neutral or external rotation (toes out). It's possible that the formation of the head of the femur (thigh bone) and where it connects to the pelvis (acetabulum) are formed slightly different than others who are able to have feet pointed forward and sit in a variety of positions. The only way to confirm this would be to have a pelvic x ray and the best way to get one would be to go to an orthopedic physician. That being said, it is likely that you can improve the mobility in your hips to a degree even if there is changes in your hip/pelvic joint. Physical Therapy or Physiotherapy would be my first stop, especially a PT that is additionally trained in manual therapy including hip mobilization techniques. Foot orthotics or inserts may also assist in positioning if not all of the concern is stemming from the hip. A PT could assess the foot/ankle joints to determine if they are also contributing to the toe in position. Additionally, here is a slightly easier version of hip stretches that you can try in sitting: ua-cam.com/video/LTV2eKEgCo4/v-deo.html If there are any pelvic floor concerns, such as incontinence (difficulty controlling the bladder), sexual dysfunction, or accidents of any kind, please know that hip tightness can be connected to pelvic floor dysfunction and a pelvic floor PT can assist with these. We don't talk about this enough and I always want to make sure those who watch my channel truly understand the connection just in case they're struggling with these concerns in silence. Good luck and if you have additional questions, you can always schedule an online consultation here: drlaurenbaker.clientsecure.me/request/service
Hi Sparkle123, thanks so much for the comment. Likely the reason is that the muscles in the opposite direction are tight. When you sit in w sit, your hips are in internal rotation (similar if your toes are pointed in but the movement comes from your hips). When you sit in a crossed leg position, your hips are in the opposite direction (external rotation or toe out if the movement comes from your hips). When muscles are tight or our body isn’t used to positions we can feel discomfort. It is important to be able to sit in both positions though (crossed leg is much preferred but it’s good to be able to get into a w sit position for brief periods like 5-30 seconds to make sure internal rotation isn’t tight, obviously not the case for you!). I’ll add a few exercises in a second comment that you can try to open those hips up in the opposite direction but things like yoga (pigeon stretch), sitting on a pillow when attempting cross legged positions and most hip stretching positions where the knee is falling out vs in will address that concern. Good luck! Lauren
Hi Raihana, first please get permission from your parents before completing any recommendations below, they may have additional insight into your body and situation that might be important. If you feel like your body is in pain at all, I would recommend having them reach out to a physical therapist or physiotherapist in your area and you mentioning that w sitting is a position that is often used for sitting as this can give them insight. if w sitting is your preferred sitting position ie you sit in it 80% of the time or more, it is possible that it is decreasing the opportunities that other sitting postures could give you for strengthening. The biggest thing with w sitting is it limits core strengthening and rotation (keeps you facing forward because it locks out your pelvis) and it puts your hips in an internal rotation position which is also the position that your hip muscles tend to be tightest in anyway, so often sitting like this can tighten already tight muscles making the opposite direction muscles even harder to activate (a short muscle or tight muscle is a functionally weak muscle). I do not recommend any age of individuals sit in this position for longer than a few seconds (ie if a child sits in w sit but then moves out of it within a few seconds I do not worry about it but if they sit there for a few minutes and do it consistently then I focus on changing that behavior to a better option). My recommendation would be to sit in side sit instead of w sit when on the ground. One foot is back and the other is open so it looks like a Z. Video: ua-cam.com/video/WRVie6QSb2g/v-deo.htmlsi=nI_9q-NmDi1JUhho (i am sitting in side sit and also so is the baby!). You can also additionally sit with your bottom on a pillow which makes your knees point forward. I would also recommend incorporating some hip strengthening and stretching to make sure that you can move easily in all directions. But if that is too much, just start with switching out w sit for side sitting :) Good luck
Hi W29dec, thank you so much for the comment. W Sitting can absolutely be fixed, but children can often be a little stubborn when asked to do different positions, since one of the main reasons why they choose to w-sit, is based on it being an easier form of sitting. As I go over in the video, it can have some negative effects so we try to avoid it if at all possible. Easy ways to get any child to buy into changing their sitting position is by demonstrating it to them and saying things like, "sit like me," or "sit on your pockets," or "feet in front." Quick 3-4 word phrases that the child can associate with changing the position. If a child struggles with sitting tailor sit or criss cross applesauce, then giving them a pillow to put under their bottoms can help decrease the stretch on their hips. If a child does tend to go to the w-sit our biggest advice is to encourage any child to choose an alternative sitting position as much as possible and help them strengthen their hips and core as that will help decrease their preference toward w sitting as well! Good luck!
absolutely! I love educating families on how their little ones are moving, feel free to email me directly if you have additional questions info@drlaurenbaker.com or video requests.
Hi Esther! Thanks so much for the comment! W sitting in and of itself isn't bad as long as we know why we're choosing to utilize that position instead of other positions. Is it due to hip tightness or core weakness? Sitting in a W sit locks out our joints and takes the demand off our core by putting our hips at end range (kind of like locking your elbow into extension). It also makes it harder to rotate at the trunk so as kids that decreases the development of rotational core strength. As an adult, if you find it comfortable and can attain other positions such as side sitting, tailor sitting (criss cross applesauce), or toddler squatting without any difficulty (tightness, weakness or inability to maintain the position for more than 2 minutes without being tired or falling out of it/changing positions), then you're likely ok. Is it the best position to sit in even as an adult? Not really because it puts more stress on the inside of the knee and there are better positions available. Here is a blog post and picture of side sitting, which is the position I would focus on transitioning to and helps with posture! blog.tinytotspt.com/blog/side-sitting
I'm an adult, i started sitting in the W position when i was very young. It did affect my walking style 😢. I walk like i have rickets {my knees get to knock @other}
Hi Caramel, thank you so much for your comment. This is so hard, especially as an adult and we learn more about ourselves and our bodies. I am proud of you for continuing to learn more about how to change how your body is moving. A physical therapist can help assist how your hips/legs move if you have one in your area. One exercise that I really love and find super helpful (over time as it will likely be difficult at first) is the toddler squat, which you can try here: ua-cam.com/video/dhsJdtHAj94/v-deo.htmlsi=TkPcSoy9E61jQVc- You might need to hold onto something at first, but overtime your hips and ankles should get stronger and it might help how your knees are positioned during walking.
I'm an adult, I never W sat as a kid as far as I can remember and I couldn't as a teen but I have been catching myself doing it recently and it always hurts so bad to come out of it when I realize 😭
Hi Joelle! It's so nice to see your comment. Any position that we stay in for a prolonged time can tend to make us feel a little stiff. W sitting, especially, can be tough to get out of because your hips are at end range and those muscles can feel a bit angry at us! It's great that you have the flexibility now to be able to attain a w sit, when before (as a teen) you may not have been as flexible -- I would be careful to spend too much time in it, even as an adult because you aren't engaging your core as much as you would be sitting criss cross applesauce. It's also a tough position on your knees, maybe leave a few pillows near the ground so you're more apt to grab them to sit on in criss cross vs. automatically going to w sit, this can also remind you visually to avoid the position.
My baby is 6 month old. He just started crawling and sitting independently. He is often ending up in w sitting after crawling for a while. Should I intervene. Thank you so much in advance
Hi Lakshmi, Thanks so much for the response. My professional opinion on this may differ from others but if a kiddo moves in and out of a w sit position within 1-2 seconds I don’t correct them, however, if the kiddo sits in a w sit for longer than that I do. A good alternative sitting position for a six month old is a side sit or z sit. I’ll grab a link with a picture and post that in another comment (much harder to multitask on your phone!).
Here is a short post about side sitting with good pictures starfishtherapies.com/2020/06/side-sitting/ - I always check both sides as one might be easier than the other and I focus on doing both equally but if one side shows a significant difference I’ll work on that side a bit more :)
You are so welcome. Please let me know if you have more questions and if you find they help I always love to hear updates if families are comfortable sharing.
Lakshmi, A few other ideas are to keep the knees and feet together, so if a kiddo wants to sit in that manner just scoop the legs together so they’re sitting on their heels vs their butt on the floor. You can also encourage a criss cross applesauce position with their bottom on a pillow (supervised) like while reading a book. However for six months old I still like the side sit the best. Another option for core strengthening is bench sitting with legs off the floor (support the child at the hips). I like to do this at the edge of the couch.
Hi Eryn, Thanks so much for the comment. Yes w sitting can happen as soon as a kiddo is independently sitting which typically occurs in a range from 6-9 months but usually w sitting is a bit later and you see it more once crawling and transitioning in and out of sitting occurs in the 8/9 mo+ range.
Hi Ramu! Often if w sitting is the position most utilized by a child it is due to it being an easier position to stay in. W sitting is not optimal if a child sits in it for longer than a minute and a few better options include criss cross applesauce (legs crossed in front of you), side sitting or z sitting (this video explains side sitting in babies but its the same to get into the position for a six year old: ua-cam.com/video/WRVie6QSb2g/v-deo.html ) or sitting with legs out in front. Other strategies I use are having a child sit in a small chair, pillow or exercise step/step stool instead of on the floor which raises their bum and changes the position of their hips. Its more similiar to a toddler squat or deep squat position like this: ua-cam.com/video/dhsJdtHAj94/v-deo.html and that is a more optimal strengthening position than w sitting is. Often to decrease w sitting it is a combination of changing position (often reminding children to “fix their feet” or “feet in front” as well as bringing awareness to their feet and saying “what is a better way for our body to sit?” Which can often feel like an uphill battle to parents as well as increasing core and leg strength through pediatric yoga (I like cosmic kids yoga) or pediatric physiotherapy or physical therapy if there are any other walking concerns such as toes pointing in, tripping and falling or difficulty with other skills like jumping, hopping, or skipping. I hope this is helpful! Lauren
Pikachu Princess, it's super common and I hear that a lot! Trying our best to educate as it can result in difficulty later on with muscle imbalances and core weakness. A lot of kids find it is a position that is easy for them to sit in because they don't have to use their core as much or twist at the trunk. Hope that since then you haven't had any issues and continue to stay active! Thanks for your comment! Any video requests?
HI Aaysha, Thank you so much for taking the time to leave a comment! Please make sure to read the comment I just left on TheJoshHeart90's comment as it could also apply to you. For adults who struggle with indian style (external rotation at both hips) this stretch can be helpful: ua-cam.com/video/LTV2eKEgCo4/v-deo.html Additionally Physical Therapists or Physiotherapists in your area who specialize in extremity mobilization can help, typically they are called "Manual Therapist," or the act would be called "Manual Therapy." The hip can be mobilized at the joint, which can improve range of motion. This combined with stretching the muscles and strengthening the opposing muscles may allow those who struggle with sitting indian style be able to achieve that motion. If you have more questions, feel free to book an online consultation here: drlaurenbaker.clientsecure.me/request/service
Yes! Michele, this is a mistake I make a lot and then realize later in editing, so thank you for the reminder. I honestly only used to own black leggings so I didn’t think about it at the time. But I recently expanded to green so hopefully in 2022 we won’t have that problem 😆😉. Thanks for taking the time to leave a comment. Lauren
If you still have questions book a free 20 minute phone call or paid 60 minute online consultation with me here: drlaurenbaker.clientsecure.me/request/service
Appreciate it I will keep watching your videos just a lot of stuff at times is overwhelming as parents to deal with the safety and eating habits of our daughter. And to deal with her pain by frequent constipation once again thank you so much your videos helps me and out other parents as well. It
Oscar, I absolutely love how proactive you are for your daughter. You are not alone in the overwhelm that parents can feel when dealing with their little ones different struggles. Here is an abdominal massage that I really like to do on kiddos (I'm demonstrating it on myself but do it on kiddos with gentle open, relaxed hands) ua-cam.com/video/UOAa8fGurOk/v-deo.html hopefully this is helpful.
i will start doing this exercise on my daughter, thanks again Dr. Lauren ❤️
@@oscarsotelo2107 you are so very welcome! comment back if you need more help or if it works :)
thank you so much! i'm a PT student from the PH and currently struggling in pedia! these are so helpful! ♥
Nicole, I'm SO GLAD you're finding value in these videos. I have plans for lots more peds PT videos that I think you'll love in the month or two! If you have any specific areas that you'd love more information on please shoot me another comment and I'll make sure to add it to my recording list!
@@DrLaurenBaker thank you so much!! 💓
I can't say this loudly or often enough. Don't let your child wsit. At 71 years old, I just discovered the cause of many problems that I have had all of my life. I never sat on the floor any other way because tailor style was uncomfortable. I have congenital hip dysplasia in my right hip. If my family had known that proper physical therapy would have helped me, I know that they would have worked with me. You end up with a big gut and bad posture. I was a naturally skinny active child and had no idea that going from working on my feet all day, to a desk job (at 40) would rapidly pack on the pounds because I had no core strength. I still have a startling amount of upper body strength. That childhood habit of wsitting is still reflected in my body. Love your child. Find a way to help them change the way they sit on the floor. It will impact their entire life.
Karen, thank you so much for you insight and comment. I am so surprised how many adults find this video and share their experience but I absolute adore that they take the time to do so. It really can impact so much. I hope that you find relief from your current body experience and that Physical Therapy or other means assist in influencing how your body moves and that is eventually gets to the point where it moves with ease. Sending so much encouragement your way, thank you again.
Thanks this video was helpful
I used to w sit alot as a kid til my early teens and I notice tightness in my hips weak core and tight hamstrings and my lower back gets sore when i stand for long periods but -tho slowly-its getting better with exercise and stretching
Hi! Thanks so much for the comment. I am super proud of you for looking into how your body moves and to work on stretching/strengthening so that your body FEELS better. Here are a few of my favorite stretches in case you haven't seen these yet: ua-cam.com/video/LTV2eKEgCo4/v-deo.htmlsi=6llx-1fO9y1d6T-1 / ua-cam.com/video/AIXqrjteZx0/v-deo.htmlsi=TQJ-1oJD9oCvCHMM I hope these help too, if you continue to have back pain a trusted chiropractor or Physical Therapist in your area should be able to help you figure out exactly what is currently causing it and resolve it. Lauren
I'm basically incapable of sitting on the floor for longer than a minute or two. W sitting is something I've never done because I was never flexible enough for it. My knees and thighs are far too tight. For criss cross, I have to flex my abs as hard as possible not to fall backwards, and that's with my arms fully stretched out, slouched over trying to not fall backwards. Same thing sitting with my legs out in front of me, though that one is worse because it causes my glutes to cramp from straining them as well. I've always wondered if I'm broken somehow
Hi! Thank you so much for the thorough comment. Tightness in the back and hips can definitely impact sitting in w sit or criss cross applesauce (tailor sit). Since it is so difficult, i would recommend going to a physical therapist or physiotherapist in your area. They would be able to determine if you have hip joint tightness, muscle tightness, or both. There is also a likelihood that the femoral nerve or sciatic nerve has increased neural tension impacting the system as a whole and they would be able to help assist you in determining which components are likely the cause.
Some areas or exercises that might be able to get you started are:
Hip Stretch: ua-cam.com/video/LTV2eKEgCo4/v-deo.html
Pelvic Floor Relaxation: ua-cam.com/video/c8mmYpgVecs/v-deo.html
Femoral Nerve Glides: ua-cam.com/video/AIXqrjteZx0/v-deo.html
Sciatic Nerve Glides: ua-cam.com/video/iAYFy06z5Bs/v-deo.html (not my video but she has a lot of good ones)
Hope this helps!
I’ve been doing this my whole life and still do it. I’m 23
Hi Emma! Thanks so much for the comment. W Sitting is really common so I'm not surprised that you've found yourself in this position many times. Things I would be intentional about screening for yourself is any indication of hip tightness, in-toeing (toes point in when standing/walking), core weakness, knee pain on the inside of the knee specifically, pelvic floor tightness (pain with intimacy, accidental urine leakage or bowel leakage), or glut weakness (which can show up as back pain).
If you happen to experience any of those things, it might be worthwhile to consult a PT and/or consciously choose alternate positions instead of the w sit position. Otherwise, if you're active and hitting your weekly fitness activity levels (150"/wk of moderate exercise) w sitting might not result in any changes for you personally. Good luck and am always here if you have additional questions! Glad you're interested in learning more about your body (it's one of my favorite things, too!). Lauren
Me too and im 50yrs old..🙂🙂
Leach, as long as you're able to move in both positions (w sit) and the opposite direction criss cross applesauce/tailor sit, feel as though you have a strong core, have adequate trunk mobility (can rotate without pain) and don't have any pain/discomfort in your hips, ankles, or low back then you're a lucky friend. Often w sitting does contribute to other things for others though, so we don't like to normalize it even though it is extremely common. It sounds like you're doing well, though, so I'm happy for you and your body!
Me too
I'm a healthy 35-y-o female and I remember the first time a teacher told me not to sit like that. I considered it a personal violation, a teacher telling me how to position my own damn body. I still sit in a W and I still am not sure exactly what is supposed to be bad about it. If kids have weak hip muscles, to me that seems to indicate a lack of exercise in general. You shouldn't be getting your muscle strength from how you sit, you should be using your body to do dynamic exercise every day and getting your muscle strength from that.
Hi Guacamole Kun,
It's so great to hear that you are so passionate about your own self awareness (at such a young age) and so passionate about your views. I apologize that my video didn't seem to answer your understanding of why W sitting is not ideal. Since I shared a lot of information in the video, I will encourage you to continue to research other Physical Therapist's viewpoints on w-sitting. Hopefully someone else's style will resonate more with you! Good luck on your quest to gain more information, Lauren
You didn't have any pain when walking?
How was your core ? You used to exercise as a child ?
I ask because my daughter sits "W" , she is tired when walking and have pain .
However she does not exercise, she is 8 years old .
One thing about her I noticed since she was 2 years she had extraordinary flexibility that she would stand on her toes bent inwardly! She used to tell me that she is comfortable this way!
Thanks
@@NotebookSSD I was active when I was a child, yes. I used to climb and run and play outside a lot. I lived in the woods.I can walk all day and do not have pain.
Wsitting supports your body with out the use of your core muscles. I hope that it is not too late for you to retrain your hips, core and even your sense of balance. I wish you well. Don't end up like me.
@@karenk3043 Don't worry I get a lot of exercise. I just like to relax sometimes. It's never too late, just start a little exercise routine
I’m a freshman and I started w sitting in 5th grade may you please tell me why
Hi Carson!
Thanks so much for your comment, I truly appreciate it. Unfortunately, I cannot tell you specifically why since I have not evaluated your movement patterns individually; however, I can give you some general tips that may help you figure it out on your own. If you are concerned, you can always ask your parents about having a physical therapy evaluation which can help look at any muscle or joint imbalances that may be underlying the need/want to be in that position.
W sitting is often a position of ease, where the demands on the core muscles (abs/pelvic floor/diaphragm/back muscles) are lessened because the hip joints are locked out in a position called internal rotation (think of putting your hand behind your back and what happens at your shoulder, the same motion happening at your hips).
In W sitting, we do not rotate at our trunk because our pelvis is "locked out," which limits our motion. This decreases our exposure to rotational movement and therefore can limit our ability to further develop core strength.
As we grow, especially if someone grows quickly, our bone growth may outpace our muscle growth, so we find positions that are "easier," on the body and require less work from the muscles. During these times of growth, w sitting can emerge as a compensation mechanism. Then due to habit, we can keep it around longer than intended.
Core strengthening and hip strengthening helps decrease the tendency to go into a w sit position, with side sitting (see the comment by esther for a link to a blog post on side sitting) being the best sitting alternative.
Hope this helps! Lauren
My 2yr old has severe pigeon toed walk and w sits, but her w can range all the way out 90degrees. so if you picture the W but then she pushes her feet out and creates a 90deg angle at the knee. I’ve only seen this much range of flexibility possible in hip or femoral breaks as a medic. Should I worry this is more then femoral torsion like we assume? She also has a very loose/floppy walk and run. Like her hips and legs seem very loose and stretchy or something. Her pediatrician said they grow out of it but hers seems excessive.
Kimberly, Thanks so much for the comment. I'm so glad that you brought this up to your pediatrician and that they are aware. There is absolutely a range regarding "tone," with including low tone - low average tone - average tone - average high tone - high tone. Tone itself isn't a diagnosis or anything but can contribute to how we function and move. Having a 90 degree W sit does sound significant and I would be mostly interested in how that is impacting her other movements (crossing midline, core strength, and hip strength). If she hasn't had a Physical Therapy evaluation yet, that is my number one suggestion, even if only to give you a better understanding of how she's moving and functional strengthening positions you can have her use. I would try to avoid w sitting at all costs and have her sit on a stool or pillow when on the ground. Another good strategy is Z sit or Side sitting as shown here: www.fundamentalspt.com/blog/side-sitting
I love pediatricians SO MUCH and they come from such a good place, but that mama gut that says there is probably more you could do for her, is likely RIGHT ON POINT -- I would definitely want a PT on my team for her even if it was for only a few visits (or whatever you/they deemed necessary). Good luck and if you have additional questions, you can always book a parent consult where we can talk more indepth here: drlaurenbaker.clientsecure.me/request/service
Thank you for your response, I appreciate it! She has seen orthopedics and they recommended genetics to test for EDS because they saw major joint flexibility when examining her. We are also scheduled go see neurology and PT/OT here in a few weeks to rule out any muscular or neuro issue just incase. I think PT will help significantly.
@@kimberlybacco2247 thank you so much for taking the time to update me on your kiddo's journey, that means so much to be a part of her story & yours. EDS is something that has gotten a lot more attention and testing in the last 10+ years and rightfully so. There are so many more resources on it than there were when my childhood friend was struggling with it (but no one knew what was going on). Hopefully she's simply on the "flexible" side of average but it is so good to rule out EDS or any other connective tissue concerns. I may be biased, but I hope that PT rocks your world and that you get a chance to really learn how your kiddo is moving and how to best support her. You are an AMAZING mama and your kiddo is SO LUCKY to have you being an advocate for her. Seriously, I hope you look in the mirror and know that you are doing the absolute right things. Good luck!! Lauren
My son set like this until he was 3. Now his legs go outwards and not straight back when he runs. How to fix it?
Hi Marina, thanks so much for the comment. W sitting puts the legs into internal rotation, which could be contributing to his legs going outward [feet go outward but hips could be going inward = internal rotation of the hips, same position that a child would be in with w sitting] -- (it would be hard to tell without seeing him run, myself); often kids can also stand with their toes facing in (also internal rotation of the hips) vs neutral (toes facing forward). Often hip strength, hip flexibility, and core strength are the biggest things that we look at with a little who is running with a non-optimal running pattern. But we (pediatric physical therapists) may also look at foot position and whether support via inserts/orthotics might help as well.
The best course of action would be to locate a pediatric physical therapist in your area to help build a tailored program to him as there are often many layers to movement/running form, etc.
I do really love the toddler squat exercise though for instances like this as well as side sitting. Here are a few videos so you know what I mean. Feel free to try them out, but would definitely recommend getting a PT on your team for more in-depth information and support to help solve this!
- Toddler Squat (doing it on his own, if able): ua-cam.com/video/dhsJdtHAj94/v-deo.htmlsi=FunLDdbTUpNsU_3O
- Toddler Squat (modified if he needs support): ua-cam.com/video/4NS0gQn_SOo/v-deo.htmlsi=Arsjb-8qB4-VTir6
- Side Sitting (baby but similar position for a toddler, I am also in side sitting): ua-cam.com/video/WRVie6QSb2g/v-deo.htmlsi=t8SAMKR4Vt4hhKOI
Useful
thank you Anu!
I’m 33 and w is the only way that I can sit. Indian style hurts me so bad, when I sit that way I have no balance and struggle to sit up. I been doing yoga for years to try and stop it. I just thought that my hips were deformed, my feet always go inward.
Hi TheJoshheart90 (Josh?), Thanks so much for your comment. This sounds so tough, but hopefully these ideas might help. You are absolutely not alone in being an adult who finds w sitting as their most common sitting position, which honestly did surprise me at first, I do plan on doing a whole video on adult w sitting to help those of you who are struggling with it, because it seems like there aren't many resources for you, which is not ideal at all!
It is possible that your hip joints do have more mobility in one direction (internal rotation) compared to neutral or external rotation (toes out). It's possible that the formation of the head of the femur (thigh bone) and where it connects to the pelvis (acetabulum) are formed slightly different than others who are able to have feet pointed forward and sit in a variety of positions. The only way to confirm this would be to have a pelvic x ray and the best way to get one would be to go to an orthopedic physician.
That being said, it is likely that you can improve the mobility in your hips to a degree even if there is changes in your hip/pelvic joint. Physical Therapy or Physiotherapy would be my first stop, especially a PT that is additionally trained in manual therapy including hip mobilization techniques.
Foot orthotics or inserts may also assist in positioning if not all of the concern is stemming from the hip. A PT could assess the foot/ankle joints to determine if they are also contributing to the toe in position.
Additionally, here is a slightly easier version of hip stretches that you can try in sitting: ua-cam.com/video/LTV2eKEgCo4/v-deo.html
If there are any pelvic floor concerns, such as incontinence (difficulty controlling the bladder), sexual dysfunction, or accidents of any kind, please know that hip tightness can be connected to pelvic floor dysfunction and a pelvic floor PT can assist with these. We don't talk about this enough and I always want to make sure those who watch my channel truly understand the connection just in case they're struggling with these concerns in silence.
Good luck and if you have additional questions, you can always schedule an online consultation here: drlaurenbaker.clientsecure.me/request/service
🙏 thanks
Oscar, you are so welcome!! I hope you find this helpful and if you did, let me know which part of the video resonated the most for you! Lauren
Heyy I cannot sit crossed leg position from small till now iam 18 now I feel comfortable in w position why is that??
Hi Sparkle123, thanks so much for the comment. Likely the reason is that the muscles in the opposite direction are tight. When you sit in w sit, your hips are in internal rotation (similar if your toes are pointed in but the movement comes from your hips). When you sit in a crossed leg position, your hips are in the opposite direction (external rotation or toe out if the movement comes from your hips).
When muscles are tight or our body isn’t used to positions we can feel discomfort. It is important to be able to sit in both positions though (crossed leg is much preferred but it’s good to be able to get into a w sit position for brief periods like 5-30 seconds to make sure internal rotation isn’t tight, obviously not the case for you!).
I’ll add a few exercises in a second comment that you can try to open those hips up in the opposite direction but things like yoga (pigeon stretch), sitting on a pillow when attempting cross legged positions and most hip stretching positions where the knee is falling out vs in will address that concern. Good luck! Lauren
The two videos in the hip/SI playlist can help! ua-cam.com/play/PLxYt0JBWx03ShX6qTAKIvSP3a8oajr2_e.html
@@DrLaurenBaker thank you soo much
I'm 15 yrs old and I sit like this ever since I remember. Will this habit cause any problems in the future?
Hi Raihana, first please get permission from your parents before completing any recommendations below, they may have additional insight into your body and situation that might be important. If you feel like your body is in pain at all, I would recommend having them reach out to a physical therapist or physiotherapist in your area and you mentioning that w sitting is a position that is often used for sitting as this can give them insight.
if w sitting is your preferred sitting position ie you sit in it 80% of the time or more, it is possible that it is decreasing the opportunities that other sitting postures could give you for strengthening. The biggest thing with w sitting is it limits core strengthening and rotation (keeps you facing forward because it locks out your pelvis) and it puts your hips in an internal rotation position which is also the position that your hip muscles tend to be tightest in anyway, so often sitting like this can tighten already tight muscles making the opposite direction muscles even harder to activate (a short muscle or tight muscle is a functionally weak muscle). I do not recommend any age of individuals sit in this position for longer than a few seconds (ie if a child sits in w sit but then moves out of it within a few seconds I do not worry about it but if they sit there for a few minutes and do it consistently then I focus on changing that behavior to a better option).
My recommendation would be to sit in side sit instead of w sit when on the ground. One foot is back and the other is open so it looks like a Z. Video: ua-cam.com/video/WRVie6QSb2g/v-deo.htmlsi=nI_9q-NmDi1JUhho (i am sitting in side sit and also so is the baby!).
You can also additionally sit with your bottom on a pillow which makes your knees point forward.
I would also recommend incorporating some hip strengthening and stretching to make sure that you can move easily in all directions. But if that is too much, just start with switching out w sit for side sitting :)
Good luck
Can W sitting in a 4-year-old child be fixed?
Hi W29dec, thank you so much for the comment. W Sitting can absolutely be fixed, but children can often be a little stubborn when asked to do different positions, since one of the main reasons why they choose to w-sit, is based on it being an easier form of sitting. As I go over in the video, it can have some negative effects so we try to avoid it if at all possible. Easy ways to get any child to buy into changing their sitting position is by demonstrating it to them and saying things like, "sit like me," or "sit on your pockets," or "feet in front." Quick 3-4 word phrases that the child can associate with changing the position. If a child struggles with sitting tailor sit or criss cross applesauce, then giving them a pillow to put under their bottoms can help decrease the stretch on their hips. If a child does tend to go to the w-sit our biggest advice is to encourage any child to choose an alternative sitting position as much as possible and help them strengthen their hips and core as that will help decrease their preference toward w sitting as well! Good luck!
@@DrLaurenBaker thank you so much for your reply 🌷
absolutely! I love educating families on how their little ones are moving, feel free to email me directly if you have additional questions info@drlaurenbaker.com or video requests.
I’m an adult and I sit in a w. Is that bad
Hi Esther!
Thanks so much for the comment! W sitting in and of itself isn't bad as long as we know why we're choosing to utilize that position instead of other positions. Is it due to hip tightness or core weakness? Sitting in a W sit locks out our joints and takes the demand off our core by putting our hips at end range (kind of like locking your elbow into extension). It also makes it harder to rotate at the trunk so as kids that decreases the development of rotational core strength.
As an adult, if you find it comfortable and can attain other positions such as side sitting, tailor sitting (criss cross applesauce), or toddler squatting without any difficulty (tightness, weakness or inability to maintain the position for more than 2 minutes without being tired or falling out of it/changing positions), then you're likely ok. Is it the best position to sit in even as an adult? Not really because it puts more stress on the inside of the knee and there are better positions available.
Here is a blog post and picture of side sitting, which is the position I would focus on transitioning to and helps with posture! blog.tinytotspt.com/blog/side-sitting
I'm an adult, i started sitting in the W position when i was very young. It did affect my walking style 😢. I walk like i have rickets {my knees get to knock @other}
Hi Caramel, thank you so much for your comment. This is so hard, especially as an adult and we learn more about ourselves and our bodies. I am proud of you for continuing to learn more about how to change how your body is moving. A physical therapist can help assist how your hips/legs move if you have one in your area. One exercise that I really love and find super helpful (over time as it will likely be difficult at first) is the toddler squat, which you can try here: ua-cam.com/video/dhsJdtHAj94/v-deo.htmlsi=TkPcSoy9E61jQVc-
You might need to hold onto something at first, but overtime your hips and ankles should get stronger and it might help how your knees are positioned during walking.
I'm an adult, I never W sat as a kid as far as I can remember and I couldn't as a teen but I have been catching myself doing it recently and it always hurts so bad to come out of it when I realize 😭
Hi Joelle! It's so nice to see your comment. Any position that we stay in for a prolonged time can tend to make us feel a little stiff. W sitting, especially, can be tough to get out of because your hips are at end range and those muscles can feel a bit angry at us! It's great that you have the flexibility now to be able to attain a w sit, when before (as a teen) you may not have been as flexible -- I would be careful to spend too much time in it, even as an adult because you aren't engaging your core as much as you would be sitting criss cross applesauce. It's also a tough position on your knees, maybe leave a few pillows near the ground so you're more apt to grab them to sit on in criss cross vs. automatically going to w sit, this can also remind you visually to avoid the position.
My baby is 6 month old. He just started crawling and sitting independently. He is often ending up in w sitting after crawling for a while. Should I intervene.
Thank you so much in advance
Hi Lakshmi,
Thanks so much for the response. My professional opinion on this may differ from others but if a kiddo moves in and out of a w sit position within 1-2 seconds I don’t correct them, however, if the kiddo sits in a w sit for longer than that I do. A good alternative sitting position for a six month old is a side sit or z sit. I’ll grab a link with a picture and post that in another comment (much harder to multitask on your phone!).
Here is a short post about side sitting with good pictures starfishtherapies.com/2020/06/side-sitting/ - I always check both sides as one might be easier than the other and I focus on doing both equally but if one side shows a significant difference I’ll work on that side a bit more :)
@@DrLaurenBaker thanks a lot for the advice😊
Will try it out
You are so welcome. Please let me know if you have more questions and if you find they help I always love to hear updates if families are comfortable sharing.
Lakshmi,
A few other ideas are to keep the knees and feet together, so if a kiddo wants to sit in that manner just scoop the legs together so they’re sitting on their heels vs their butt on the floor. You can also encourage a criss cross applesauce position with their bottom on a pillow (supervised) like while reading a book. However for six months old I still like the side sit the best. Another option for core strengthening is bench sitting with legs off the floor (support the child at the hips). I like to do this at the edge of the couch.
Is this suitable to apply to a 1 year old?
Hi Eryn,
Thanks so much for the comment. Yes w sitting can happen as soon as a kiddo is independently sitting which typically occurs in a range from 6-9 months but usually w sitting is a bit later and you see it more once crawling and transitioning in and out of sitting occurs in the 8/9 mo+ range.
Can W sitting in a 6 year old child be fixed
Hi Ramu! Often if w sitting is the position most utilized by a child it is due to it being an easier position to stay in. W sitting is not optimal if a child sits in it for longer than a minute and a few better options include criss cross applesauce (legs crossed in front of you), side sitting or z sitting (this video explains side sitting in babies but its the same to get into the position for a six year old: ua-cam.com/video/WRVie6QSb2g/v-deo.html ) or sitting with legs out in front.
Other strategies I use are having a child sit in a small chair, pillow or exercise step/step stool instead of on the floor which raises their bum and changes the position of their hips. Its more similiar to a toddler squat or deep squat position like this: ua-cam.com/video/dhsJdtHAj94/v-deo.html and that is a more optimal strengthening position than w sitting is.
Often to decrease w sitting it is a combination of changing position (often reminding children to “fix their feet” or “feet in front” as well as bringing awareness to their feet and saying “what is a better way for our body to sit?” Which can often feel like an uphill battle to parents as well as increasing core and leg strength through pediatric yoga (I like cosmic kids yoga) or pediatric physiotherapy or physical therapy if there are any other walking concerns such as toes pointing in, tripping and falling or difficulty with other skills like jumping, hopping, or skipping.
I hope this is helpful! Lauren
I sat like a W frog shaped when I was little
Pikachu Princess, it's super common and I hear that a lot! Trying our best to educate as it can result in difficulty later on with muscle imbalances and core weakness. A lot of kids find it is a position that is easy for them to sit in because they don't have to use their core as much or twist at the trunk. Hope that since then you haven't had any issues and continue to stay active! Thanks for your comment! Any video requests?
I'm 20 I can't sit like Indian style 😞
HI Aaysha, Thank you so much for taking the time to leave a comment! Please make sure to read the comment I just left on TheJoshHeart90's comment as it could also apply to you.
For adults who struggle with indian style (external rotation at both hips) this stretch can be helpful: ua-cam.com/video/LTV2eKEgCo4/v-deo.html
Additionally Physical Therapists or Physiotherapists in your area who specialize in extremity mobilization can help, typically they are called "Manual Therapist," or the act would be called "Manual Therapy." The hip can be mobilized at the joint, which can improve range of motion. This combined with stretching the muscles and strengthening the opposing muscles may allow those who struggle with sitting indian style be able to achieve that motion.
If you have more questions, feel free to book an online consultation here: drlaurenbaker.clientsecure.me/request/service
Just a suggestion… Next time wear light colored pants with a dark floor. (background)
Yes! Michele, this is a mistake I make a lot and then realize later in editing, so thank you for the reminder. I honestly only used to own black leggings so I didn’t think about it at the time. But I recently expanded to green so hopefully in 2022 we won’t have that problem 😆😉. Thanks for taking the time to leave a comment. Lauren