Safe postures/ walking /sitting /standing /lying

Safe postures/ walking /sitting /standing /lying

Posture is the position of a person’s body when standing, sitting, or lying down. Types of postures include dynamic posture, which is the body during any movement pattern, and static posture, in which the same position or posture is held throughout an exertion. The position of your spine is the key to good posture. The spine has three natural curves located firstly at the neck, secondly in the middle of the back, and thirdly in the lower back. Therefore, the correct posture should maintain these curves without increasing them. The head should be above the shoulders, and the top of the shoulder should be over the hips. Moreover, misuse or overuse of specific muscles, ligaments, or tendons can impact harmfully on a person’s posture and his back health. Any kind of exercise may help improve your posture; however, certain types of exercises can be extremely helpful, such as yoga or tai chi. Additionally, maintaining a healthy weight is preferred due to an extra weight that can weaken the abdominal muscles, causing problems of the pelvis and spine, thus, contributes to low back pain. Good posture helps protect you from later predictable injury.

Proper walking techniques include holding the head high and looking forward, also keeping the chin parallel to the ground. Moving the shoulders naturally, keeping the back straight, and swinging the arms freely with a slight bend in the elbows are other recommendations. Also, gently tighten the stomach muscles and walk smoothly via rolling the foot from heel to toe.

Proper sitting techniques include keeping the feet on the floor or on a footrest, and the ankles should be in front of the knees; therefore, it is not recommended to cross your legs. Additionally, between the back of the knees and the front of the seat has to be a small space, for the back a lumbar support pillow is designed in order to cope with the natural curvature of one’s back. A relaxed body is also advised. Moreover, keep the forearms parallel to the ground whether if you were sitting on a desk or in a chair. Avoid sitting for long periods of time in the same position, and try to take breaks, for example go for a walk.

Proper standing techniques vary, for example, the balls of the feet, which are the padded portion of the sole between the toes and the arch, support one’s weight once standing, so they bear your weight. Bend the knees slightly, then keeps your feet about shoulder-width apart; furthermore, the shoulders must be pulled backward. Also, stand straight and naturally bend the arms and push your stomach in, keeping your head up without pushing it forward, backward, or to the side. If you are going to stand for a long period of time, try shifting your weight from the toes to the heels or from one foot to the other.

Proper lying position techniques include the appropriate mattress, such as a firm mattress, which is the recommended one, whereas some patients use soft mattresses due to their back pain. A pillow is highly recommended to sleep on; the medical pillow is the best via it fits the cervical curve, keeps smoothing breath, and promotes a deep restful sleep. In addition, sleep on your back or on the right side for your heart health and avoid sleeping on your stomach. Use a pillow under your knees if you sleep on your back; however, a pillow between your legs is preferred when you sleep on your side.