How do you measure sit bones with tin foil?
The first method is to take a sheet of aluminum foil and set it on something soft like carpeting or a yoga mat. Doing this on some steps or a low table works the best for really exposing your sit bones. Sit on the foil for about 30 seconds and then stand up. Measure from center to center on each of the dimples.
Scientists have measured sit bone spacing for large populations. On average, men's sit bone width ranges between 100mm – 140mm (give or take a few mm to round), and women's range between 110mm – 150mm. Graphing these two averages shows an overlap of 30mm between men and women's average sit bone spacing.
Sitz Bones, also referred to as “sitting bones” or “sit bones,” refer to the bottom part of your pelvis. You feel your Sitz Bones when you sit and weight is pressed onto that part of the pelvis. Because our bodies have fatty tissue, large muscles, and flesh, it can be difficult to notice it's there.
Fingertips can be overlapped and should be in contact with the measuring portion or yardstick of the sit-and-reach box. The score is the most distant point (cm or in) reached with the fingertips. The best of three trials should be recorded.
Measuring sit bone width
Sit with your feet tilted up long enough to leave a good impression. Stand and find the two deepest indentions your sit bones left behind and mark them both with a point. Measure from one point to the other with your measuring tape in millimeters. Add 20-25mm to determine your saddle size.
All we need to do is cut a piece of the aluminum foil in question, measure its length and height (so we can find its area), crumple the foil into a small ball and weigh it on a milli- gram balance. We will then have all the data necessary to determine by indirect means the thickness of the aluminum foil.
Too much padding is a bad thing: When you pedal, your sit bones are seeking a surface to press into, and if you have a lot of padding, you may actually be putting more pressure on sensitive tissues, not less. Different saddles: It's actually a great idea to mix up your saddles if you ride different bikes.
When you stand up there should be two depressions left by your sit bones. Measure the distance between the centres of the depressions and add 25 to 30mm to find your ideal saddle width.
Many riders are told they need to put their weight into their seat bones alone, but this isn't completely correct. A triangle is the strongest shape, so to be stable in the saddle, you need to keep not only both of your seat bones in contact with the saddle, but also your crotch – this forms the triangle.
The optimal saddle width guarantees that the sit bones lie completely flat on the saddle. This is the only way in which pressure is relieved on the sensitive area in men and on the pubic arch in women and ensures more efficiency. A saddle should fit like a pair of shoes!
Should you sit on your sit bones?
To sit correctly:
Check that you are sitting on a chair where your hips are slightly higher than your knees. Find your bottom or SIT bones and widen the base by spreading these bones wide. Ensure that you sit on the SIT bones and feel relaxed around the pelvis and hips.
The correct chair height is when both your feet (with shoes), are flat on the floor and your knees are slightly lower than the level of your hips. By sitting with your knees below the level of your hips you reduce the rotation of the pelvis which in turn reduces the pressure in the lumbar discs.
It causes pain right at the centre of your buttock and may sometimes move down to the back of the leg. This pain is often confused with sciatica, a pain that is caused by irritation of the sciatic nerve. However, a doctor would be able to tell the problem by doing a thorough physical examination.
Remove your shoes and sit on a flat surface. Put a ruler between your legs or the top of the step. Place one hand on top of the other, then reach forward. The further point you can reach without bouncing is your sit and reach measurement.
So you might be wondering where you should place your sit bones on the saddle. Well, the truth is this can vary from person to person due to what they find comfortable being different from each other. However, the general rule is your sit bones should be on the widest part of your saddle.
