Brügger relief position
The Brügger relief position is a whole-posture reset: sit toward the front of the seat, knees apart, chest lifted, arms by your sides with the palms turned forward, and the chin lightly tucked. It reverses a slumped sitting position in one move and is held for about 12 seconds, twice.
How to do the Brügger relief position
- Sit on the front of your seat, feet wide.
- Tilt your pelvis forward slightly and lift your breastbone.
- Palms forward, shoulder blades gently back. Breathe slowly.
What it works
- Whole-posture reset
How long and how often
In a Posture break it's 2 slow reps, holding each for 12 seconds, about 35 seconds in total, as part of the Full-body reset, Breathe breaks. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Relaxed, not rigid
- Open the front of your body
- Neck long and neutral
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Walk or march