W-Sitting, Low Sacral Tone, and Hypermobility.
My son was in kindergarten when we visited his teacher to discuss the dangers of W-sitting. We explained that it was something to watch out for and correct. A month later, the teacher reported that Reggie was the only one in the class who sat this way. But she added that he happily changed when she spoke the magic words, “criss-cross applesauce.”
This sitting position, W- Sitting is not uncommon and most often seen in children, though I have come across more than my fair share of adults who still do it. It can pose serious risks for those with certain physical conditions, such as hypermobility and low sacral tone. In this blog post, we’ll dive into what hypermobility and low sacral tone are, how they affect the body, and why W-sitting can be particularly harmful.
What is Hypermobility?
Hypermobility, commonly known as double-jointed, refers to joints that can move beyond the normal range of motion. In some individuals, the connective tissue around the joints—such as ligaments—may be more elastic or looser than usual, allowing for this increased flexibility. While hypermobility can be a harmless trait in some people, in others it may lead to joint instability, pain, and an increased risk of injury, especially in the muscles and tendons that support the joints.
Hypermobility is often seen in children and may be a hereditary condition. The level of hypermobility can vary from person to person, with some individuals experiencing little to no discomfort, while others may develop conditions like hypermobility spectrum disorder (HSD) or hypermobile Ehlers-Danlos Syndrome (hEDS), which cause more significant symptoms.
What is Low Sacral Tone?
Low sacral tone refers to weakness or reduced function of the muscles in the sacral region. The sacrum is the pelvic bone between the two hip bones. Sacral tone is crucial in stabilizing the pelvis and supporting proper posture. Low tone in this area can lead to difficulties with balance, coordination, and the ability to maintain a stable and upright posture.
Low sacral tone is often seen in individuals with certain developmental disorders, neurological conditions, or conditions that affect the muscles or connective tissues. In children, low sacral tone can affect their ability to sit upright or control their movements, which may impact their overall motor development.
What exactly is W-Sitting?
W-sitting is a sitting posture where the child sits on the floor with their knees bent and their feet positioned behind their hips, forming a “W” shape with their legs. While W-sitting might seem like a comfortable position for children, especially those with hypermobility or low sacral tone, it can cause several long-term issues, especially in individuals with these conditions.
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Joint Instability and Strain
For children with hypermobility, W-sitting can exacerbate joint instability. Since the hips, knees, and ankles are in an externally rotated position for an extended period, the increased range of motion can place unnecessary stress on the joints and ligaments. It’s a bit of a chicken and egg situation. Loose ligaments and joints lead to a predisposition for w-sitting, while w-sitting can add to increased laxity in ligaments due to the pressures endured while sitting this way.
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Poor Posture
W-sitting promotes a misaligned pelvis that can affect spinal alignment and core strength. This position can make it harder to engage the muscles necessary for maintaining proper posture. Instead of activating the core and pelvic muscles, W-sitting allows the child to rely on their joints and ligaments for support, which can lead to imbalances in muscle development. Over time, this can contribute to postural problems, such as rounded shoulders, an overly curved spine, or difficulties with balance.
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Delayed Motor Skills and Balance Issues
W-sitting can interfere with the development of motor skills. It can prevent the child from learning to sit in a way that requires core strength and coordination. The longer a child stays in a W-sitting position, the less they may engage the muscles responsible for sitting up straight and balancing, which can delay motor skill development. Additionally, prolonged W-sitting can impair the child’s ability to transition to other important developmental milestones, such as crawling, standing, or walking.
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Increased Risk of Hip and Knee Problems
Children who frequently sit in the W-position may develop issues with their hips and knees over time. Since the hips and knees are held in a fixed, bent position, it can lead to tightness and restrictions in the muscles and joints around those areas. In hypermobile children, this can lead to greater instability, as the muscles surrounding the joints may not be sufficiently strong to compensate for the excessive movement in the joint. This can increase the risk of joint dislocations, hyperextension, or other injuries.
The effects of W-sitting on children can be long-lasting, especially for those with underlying conditions like hypermobility or low sacral tone. If you notice your child frequently sitting in a W-position, it’s important to intervene early and encourage alternative sitting postures that promote better posture and motor development.
My son Reggie developed just fine, and is a 3 sport athlete in high school. His joints are still loose but he exercises and works out so much I’m not ever sure he can still sit this way. And this is probably the outcome for most children who w-sit. But I thought it would be worth a blog post to get this information out there for anyone who might need it.
Remember “crisscross, applesauce”? Teach your child to sit with their legs crossed in front of them or with one leg bent over the other. This promotes better pelvic alignment and encourages activation of the core muscles.
Encourage your child to change positions frequently, whether it’s sitting, kneeling, or standing. This helps promote balanced muscle development and avoids excessive strain on any one area.
If you’re concerned about your child’s sitting habits, posture, or physical development, don’t hesitate to consult with a pediatrician or physical therapist. Early intervention and guidance can make a big difference in your child’s long-term health and well-being.
But more than anything, make sure your child is as active as possible. Nothing beats moving and using the body as designed.