Updated: Oct 6
First and foremost, let us find out the meaning of the word Posture. Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. In this article, we will teach you the good standing and sitting posture.
Here are why you need to have good postures:
Keeps bones and joints in the correct alignment so that muscles are being used properly.
Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
Decreases the stress on the ligaments holding the joints of the spine together.
Prevents the spine from becoming fixed in abnormal positions.
Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
Prevents strain or overuse problems.
Prevents backache and muscular pain.
Contributes to a good appearance.
With proper posture, your body will thank you!
Good Standing Posture
Imagine your head is being pulled straight up by a string. Lift your chest slightly and draw in your abdominal. Keep your shoulders down and back, and your chin tucked in. You’re aiming for a strong, confident position!
To put yourself into a proper standing posture, here are some simple steps you could follow.
Lightly clasp your hands together behind your back while standing.
Lift your chin slightly, and maintain that posture while you bring both hands back to your sides. By doing so, it naturally pulls your shoulders back and puts your spine in a neutral position.
Good Sitting Posture
Here are some tips to achieve a proper sitting posture. Note that the chair you are sitting on plays a big role.
Tip 1: Always sit all the way back of your chair.
Tip 2: Make sure feet are flat on the ground. It is not advised to cross your legs.
Tip 3: Get a height adjustable chair so that you can use the keyboard with your wrists and forearms straight and level with the floor. This would prevent repetitive strain injuries.
Tip 4: Chair height should be adjusted so that your knees are slightly lower than your hip and it should also be maintain at around 90° bent.
Tip 5: If you are using a desk, move your chair close to your desk to maintain contact between your back and the seat back. This would help support and maintain the lower spine neutral curve.
Tip 6: If using a computer, place your screen at your eye level.
Tip 7: Mouse should be placed as close to you as possible.
Tip 8: Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100mm-150mm) at the front of the desk, to rest your wrists between bouts of typing. Also, your elbows should be vertically under your shoulders and close to you.
A proper posture can help reduce the risk of getting lower back pain. Prevention is better than cure!! Practice proper posture today! We hope these information will help you in archiving a good standing and sitting posture.