Make sure work surfaces are at a comfortable height for you, whether you're sitting in front of a computer, making dinner, or eating a meal. How can I improve my posture when sitting? Many Americans spend a lot of their time sitting - either at work, at school, or at home.
It is important to sit properly, and to take frequent breaks:. Stand up straight and tall Keep your shoulders back Pull your stomach in Put your weight mostly on the balls of your feet Keep your head level Let your arms hang down naturally at your sides Keep your feet about shoulder-width apart With practice, you can improve your posture; you will look and feel better. The information on this site should not be used as a substitute for professional medical care or advice.
Contact a health care provider if you have questions about your health. Guide to Good Posture. What is posture? Posture is how you hold your body. Preventing the spine from becoming fixed in an abnormal position. Preventing muscle fatigue. Minimizing the risk of sprain and strain injuries.
Minimizing the risk of back pain. Promoting a good appearance. Poor posture has a variety of negative health consequences , including: Creating muscle imbalances in the body. Accelerating wear and tear on your spine, making you more susceptible to injury. Increasing the risk of neck, shoulder, and back pain. Decreasing flexibility of the body. In fact she probably wasn't aware of all the implications of poor posture herself!
But somehow, some way your mother always seemed to know best. What is good posture anyway and why is it so important? Basically posture refers to the body's alignment and positioning with respect to the ever-present force of gravity. Whether we are standing, sitting or lying down gravity exerts a force on our joints, ligaments and muscles.
Good posture entails distributing the force of gravity through our body so no one structure is overstressed. An architect has to take these same laws of gravity and weight distribution into account when he or she designs a building. And like a building with a poor foundation a body with poor posture is less resistant to the strains and stresses we experience over the months, years and decades of life.
When doctors or therapists look at someone's posture they generally first look at the alignment of the weight bearing joints in standing. Ideally from a back view the spine should have no lateral curvature and the legs should be symmetrical without undue angulation at the knees or ankles.
From a side view the spine should form a smooth S-shaped curve, bisected by an imaginary plumb line dropped from the apex of the head through the center of gravity of the body. Slowly move up 1 to 2 inches at a time. Your feet must be on the ground to improve support. You may use a lumbar roll along your low back to assist with maintaining this posture.
When we have a forward head position, our mandibular joint and jaw muscles experience stress and tension. With your head and neck in a neutral position and your eyes looking forward, turn your head slowly from one side to the other to stretch your neck muscles. Posture tip: Adjust the ergonomics at work and home to support a better posture. Find a more supportive chair, use a sit-to-stand desk, and purchase a lumbar roll that you can take wherever you go, suggests Strang.
What to look for: Releasing the tension in your neck and upper shoulders should reduce the effects of TMJ pain. Focus on relaxing your jaw throughout the day, especially in high-stress situations like driving during rush hour or focusing on a difficult work project. As Strang describes, muscular effort is required to maintain good posture.
Sit in a chair with your feet flat on the ground with even weight on both hips. Engage your core by slightly tucking in and flattening your lower back. Let your arms fall to your sides comfortably. Raise them both up at the same time over your head and bring them back to the starting position. What to look for: Your core will continue to strengthen every day if you engage it while you sit and stand properly.
For example, having an engaged core and neutral spine during a squat will help prevent injury. Stand upright with your feet firmly planted on the ground.
Bring your hands to meet in the middle of your chest with palms and fingers touching. Pull your shoulder blades back with your ears resting above your shoulders. Lift one leg up to your thigh or shin not your knee , and press the sole of your foot into your leg for stability. Both legs should be engaged, and your core should be tucked slightly as you maintain a neutral spine. By focusing our attention on proper alignment, we improve our workout results and prevent injury.
What to look for: Focus on your core strength and pay attention to your balance. Sometimes it can even make our abdominals appear more defined. Lie on the floor with your frontside down.
Keep your forearms parallel and your feet hip-width apart. Hold your plank for up to 30 seconds, but stop sooner if your form starts to decline.
Complete 3 sets.
0コメント