GOOD POSTURE

 

Posture is the position in which you hold your body and limbs when standing, sitting or lying down. To have good posture means that you need to be aware of always holding yourself in a way that puts the least strain on your back, whatever you are doing. Regular exercise like running, walking, cycling and playing different sports will help to keep your back strong.

To have good posture, you will need:

  • Strong, flexible muscles, especially each side of the spine
  • Well balanced muscles
  • To be able to move freely
  • To be aware of your posture and work to improve it

Standing up

To have a good standing posture, you must:

  • Hold your head up and chin in, look straight ahead.
  • Put your shoulders back.
  • Tuck your tummy in.
  • Keep your knees straight.
  • Take a deep breath and relax your shoulders.
  • Keep your chest forward.

Standing for a long time is tiring, so try to rest one foot at a time a bit higher up than the other, like on a step, or a stool.

Slumping sideways into your hip is not good posture and can strain your back muscles. Try to move about rather than standing in one position for too long.

Sitting down

To have a good sitting posture, you must:

  • Try to keep your back straight against the backrest of the chair
  • Your knees should make a right angle
  • Your feet is flat on the floor
  • Do not cross legs

Lifting things

To maintain posture while lifting things, you must:

  • Never lift by yourself anything that is an awkward shape or is more than a quarter of your body weight.
  • Always bend your knees and straighten your legs as you lift. This way your leg muscles are doing the work not your back muscles.
  • Use a trolley if you have to move something heavy.
  • To lift something, put your feet apart, hold the object close to your body and keep your arms bent. This way you are using your arm muscles and not pulling on shoulder and back muscles.
  • Never lift anything higher than your waist. 
  • Bend your legs and hips, tighten your tummy muscles and use your leg muscles to help you lower the object down again.

Lying down

Even when you are lying down or sleeping, you can look after your posture by:

  • Keeping the natural curves in your back
  • Lying on your side with your knees bent
  • Lying with your head on one pillow so that your spine is in a natural position

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