Standing posture plays an important role in our day to day life, both psychologically and physically. Learning to stand correctly can help reduce muscle aches and muscle pain, and can also reduce your risk of injury. Standing instead of sitting can even burn up to 50 more calories per hour, about 30,000 additional calories burned per year. Poor posture strains your muscles and ligaments and can cause pain and soreness. Standing requires good posture and toned muscles. Once you perfect your standing posture, you can try periods of standing at work.
What is the correct posture?
Correct posture means that the key parts of a person’s body are correctly aligned and supported by the right amount of muscle tension.
What is the correct standing posture?
Correct posture from the front view (anterior view)
▪️ The shoulders are level with one another and parallel to the ground.
▪️ The hips are level with one another and parallel to the ground.
▪️ The knees are level with one another and parallel to the ground.
▪️ The ankles are level with one another and parallel to the ground.
Correct posture from the side view (lateral view)
When drawing a straight line from the ankle bone up to the top of the head, For ideal standing posture, the following should be on that line.
The back edge of the ear
Tip of shoulder
Hip joint
Middle of knee
Ankle bone
Correct posture from the behind view (posterior view) [get someone to check your posture
Following anatomical landmarks symmetrically aligned with the horizontal,
- Ear lobes
- Breadth of shoulders
- Scapulae
- Waist creases
- Posterior iliac spines (dimples)
- Buttock creases
- Knee creases
And keep your feet about shoulder-width apart and pointing slightly outward.
Tips for correct standing posture:
Stand straight.
Bear your weight on the balls of your feet and your heel (imagine a triangle on the sole of your foot).
Keep your feet about shoulder-width apart and pointing slightly outward.
Keep your knees slightly bent and avoid locking your knees.
Tuck your stomach in and prevent your pelvis from rolling forward.
Keep your shoulders pulled backwards.
Let your arms hand naturally down the side of the body.
Keep your head up straight with your chin tucked in, do not push your head forward, backwards or to the side and look straight ahead.
If you have to stand for a long time, shift your weight from your toes to your heels or one foot to the other.
What are the common health consequences of bad standing posture?
Backache and neck pain
Muscular pain
Misaligned spine
Arthritis
What are the benefits of maintaining proper standing posture
Keeps our bones and joints in the correct alignment
Improves blood flow
Less tear on the supporting muscles
Decreases the strain on the ligaments
Prevents backache, neck pain, and muscular pain
Prevents fatigue
What causes spine curvature disorders?
Lordosis can be caused by,
Achondroplasia ( a bone growth disorder)
Spondylolisthesis ( lower back vertebrae pushing forward )
Osteoporosis
Obesity
Inflammation in the spinal discs
Kyphosis can be caused by,
Congenital kyphosis ( abnormal vertebrae development in the uterus )
Osteoarthritis
Arthritis
Spinal infections
Medical experts don’t know what causes the most common type of scoliosis seen in adolescents. It appears to involve hereditary factors. The less common type of scoliosis may be caused by,
Injury
Infection
Birth defect
Bad postural habits
Physiotherapists can identify your posture style and help you to achieve your great posture. Having good posture helps keep our bones and joints in the correct alignment so that our supporting muscles and ligaments are then being used properly. Less tear on these muscles enables us to live better, feel better, and move better.
Piumi Mahinsala
References
Комментарии