Some InfoPosture Education & Correction

Good posture - looking after your Quality of life

GOOD POSTURE

Posture is the position of the limbs and the body that you hold when lying, sitting or standing.

Good posture refers to the least strain on the back while person is holding the body in any position.

Good posture means

• Proper muscle functioning following the correct alignment of bones and joints.
• Three normal curves of spine – well maintained
• Spinal ligaments do not gets stretched
• you don't get fatigue too quickly
• No pain in back or any muscles
• Body appropriate alignment improves your personality

To have good posture, you will need

• Strong strengthened & flexible muscles (specially spinal muscles)
• Regular physical activity to keep muscles and joint appropriately aligned.
• Ability to move freely

On the other hand, poor posture disturbs the healthy alignment of the bones, joints, muscles, nerves and connective tissues in positions that render them unable to work freely. This undue stress caused because of poor posture increases wear and tear causing strain, sprain and back problems later in life. The most common cause of wide range of repetitive injuries and overuse injuries is poor posture.

Standing posture

To assess posture in standing, stand in front of mirror -

• look straight ahead - Holding your head up and chin tuck in.
• Put both shoulders back.
• Tuck your tummy in without holding breath.
• Keep both knees straight.
• Relax your shoulders following a deep breath
• Keep chest forward.

For prolong standing along with reduced tiredness, use step up kind of posture keeping one foot ahead and a bit higher than other. Like – Putting it on a step or a stool. Ideally, prolong standing in same position should be avoided.

Sitting

• Keep your back straight whilein sitting position
• Use backrest to relax your back.
• Thigh and knees in right angle.
• Feet flat on the floor.
• Avoid crossing your legs.

For computer workers, the chair should be comfortable and appropriate as per the postural requirements.

• Sit back & stretch your arms out to the keyboard. Avoid leaning forward.
• Computer screen at the eye level, keeping your shoulders relaxed & arms resting on the chair or the desk.
• rest and move around every 30 minutes to let the body relax.
• to stretch your muscles and relax them -Try bending back a few times.

Lifting heavy things

• Avoid lifting things more than the quarter weight of your body weight.
• Avoid the work of back muscles while lifting. Always bend your knees and straighten your legs as you lift the weight.
• For heavy weights use a trolley.
• Avoid using shoulder and back muscles - keep your feet apart, hold the object close to the body and keep your arms bent.
• Avoid lifting anything higher than the waist.
• to lower the weight down - Bend legs and hips, tighten your tummy and use your leg muscles.

Lying Posture

• keep the three curves in your back in proper alignment.
• lying on the side with your knees bent
• keep spine in a natural position by lying with your head on one pillow.

At MAKINO our team offers Workplace ergonomic assessment and management in our network hospitals, clinics and corporates to train proper ergonomics and posture to the people and to reduce the workplace related physical issues causing a decline in your work performance. We focus on increasing awareness about the importance of good posture and ill effects of bad posture.

GOOD POSTURE IS AN INVESTMENT THAT HAS POTENTIAL TO PAY OFF IN LONG RUN