A kneeling chair is a specialized piece of ergonomic furniture designed to transform the seated posture by shifting how the body’s weight is supported. This chair features a sloped seat and a separate knee rest, which together encourage the pelvis to tilt slightly forward. This anterior pelvic tilt is the primary mechanism for promoting a more open hip angle, typically wider than the 90-degree angle found in conventional seating. The resulting position helps the spine naturally align itself into a healthier, upright curvature, reducing the tendency to slouch and putting less pressure on the lower back.
Adjusting the Chair for Your Body
The kneeling chair requires a few adjustments. The first adjustment is the overall height of the seat, which should be set so your forearms are parallel to the floor when resting on your desk surface. This positioning ensures your elbows are at a comfortable 90-degree angle, preventing strain in your shoulders and wrists while working.
The second adjustment involves the angle of the main seat cushion, a feature present on many models. Adjusting this angle controls the degree of the forward pelvic tilt, with a common recommended range being between 20 and 30 degrees for maximum benefit. Properly setting the seat angle is important because it dictates the distribution of your body weight between the seat and the knee pads.
Entering and Exiting the Chair Safely
Begin by positioning yourself directly in front of the seat and placing your posterior onto the main seat cushion. This initial placement is important because the seat is where the majority of your body weight should ultimately rest.
Once seated, gently bring one leg forward and down, placing your shin onto the knee pad, and then repeat with the second leg. Your shins should rest comfortably against the pad, which is there to prevent you from sliding forward off the sloped seat. To exit, reverse this process by removing one leg from the pad at a time, placing your feet flat on the floor, and then standing up from the main seat. Focusing on slow, controlled movements throughout this process helps prevent loss of balance.
Achieving and Maintaining Proper Posture
Once settled, achieving the intended posture involves distributing your body weight and aligning your spine. The bulk of your weight, approximately 60% to 80%, should remain on your buttocks and thighs, with the knee pads acting as a secondary support. If you feel excessive pressure or discomfort in your shins or knees, it is a sign that too much weight has shifted forward, and you need to adjust your seated position backward on the main cushion.
Your spine should naturally assume an S-curve, with a gentle inward curve in the lower back. Avoid the tendency to slump or to arch your back excessively, instead relying on your core muscles to maintain this neutral position. The feet and lower legs should be relaxed, either resting lightly on the knee pad or the floor, and should not be tucked tightly beneath the seat.
Guidelines for Daily Usage
Integrating a kneeling chair into your routine requires an adaptation period. Muscles in your core and lower back that were previously inactive or supported by a traditional chair will begin to engage, and this may cause temporary soreness during the first few weeks. It is recommended to start with short sessions, such as 30 minutes to an hour, gradually increasing the duration as your body strengthens and becomes accustomed to the position.
It is beneficial to rotate your sitting throughout the day by alternating with a standard ergonomic chair or a standing desk. Experts often advise limiting continuous use to no more than two hours at a time to prevent stiffness and reduce pressure on the shins. Frequent breaks are also necessary, where you should stand up, stretch, and walk around every hour to ensure healthy blood flow.