الرئيسية
أحدث الصور
من طرف black ice السبت أغسطس 16, 2008 11:55 amThe Anatomy of Good Posture
T o have good posture, it is essential that
your back, muscles, and joints be in tip-top shape.
Your Back. A healthy back has three natural curves: a slight forward curve in the neck (cervical curve), a slight backward curve in the upper back (thoracic curve), and a slight forward curve in the low back (lumbar curve). Good posture actually means keeping these three curves in balanced alignment.
Your Muscles. Strong and flexible muscles also are essential to good posture. Abdominal, hip, and leg muscles that are weak and inflexible cannot support your back’s natural curves.
Your Joints. Hip, knee, and ankle joints balance your back’s natural curves when you move, making it possible to maintain good posture in any position.
A View of Good Posture
Good posture—when you are standing—is
straight vertical alignment of your body
from the top of your head, through your
body’s center, to the bottom of your feet.
From a side view, good posture can be seen as
an imaginary vertical line through the ear, shoulder, hip, knee, and ankle. In addition, the three natural curves in your back can be seen.
From a back view, the spine and head are
straight, not curved to the right or left.
The front view of good posture shows equal
heights of shoulders, hips, and knees. The head
is held straight, not tilted or turned to one side.
Poor Posture
Poor posture distorts the body’s proper
vertical alignment and the back’s natural
curves Good posture only has one appearance, but posture comes in many unattractive styles.
Check Your Posture
To check for normal curves of the spine:
Stand with your back to a wall, heels about three
inches from the wall. Place one hand behind your neck, with the back of the hand against the wall, and the other hand behind your low back with the palm against the wall. If there is excessive space between your back and the wall, such that you can easily move your
hands forward and back more than one inch,
some adjustment in your posture may be necessary to restore the normal curves of your spine.
You Can Improve or
Maintain Your Posture
T he best way to improve or maintain your
posture is to always practice good posture,
when sitting, standing, or moving. Practicing good posture is not always as easy as it sounds, especially for some of us who have forgotten what good posture feels like. The following two exercises can help bring back that good posture feeling.
Tips for maintaining good posture while sitting:
1- Sit with back firmly against chair; chair should be low enough to allow placement of both feet on the floor with knees slightly higher than hips.
2- Keep your head up and avoid leaning forward. If you work long hours at a desk or typewriter, keep your chair close-in to the desk top to help maintain your upright position.
3- If you feel your low back arching forward while
sitting, cross your legs or put your feet up on a stool.
Tips for Maintaining Good
Posture Throughout Your Life
1-Throughout each day, concentrate on keeping
your three natural back curves in balanced alignment.
2- Keep your weight down; excess weight exerts
a constant forward pull on the back muscles and
stretches and weakens muscles in the bdomen.
3- Avoid staying in one position for long periods of time; inactivity causes muscle tension and
weakness.
4- Sleep on a firm mattress and use a pillow
under your head just big enough to maintain the
normal cervical—neck—curve. Avoid use of oversized or several pillows.
5- Exercise regularly; exercise promotes strong
and flexible muscles that keep you upright in a
proper postural position.
6- Protect your back by using good body mechanics; bend your knees when picking something up or putting it down; carry a heavy object by using two hands and keeping the load close to your waist.
7- Wear comfortable and well-supported shoes.
Avoid continuous use of high-heeled or platform
shoes, which distort the normal shape of the foot
and throw the back’s natural curves out of alignment.
8- Walk with good posture; keep head erect with
chin parallel to the ground, allow arms to swing
naturally, and keep feet pointed in the direction
you are going.
References:
American Physical Therapy Association (APTA) brochures
T o have good posture, it is essential that
your back, muscles, and joints be in tip-top shape.
Your Back. A healthy back has three natural curves: a slight forward curve in the neck (cervical curve), a slight backward curve in the upper back (thoracic curve), and a slight forward curve in the low back (lumbar curve). Good posture actually means keeping these three curves in balanced alignment.
Your Muscles. Strong and flexible muscles also are essential to good posture. Abdominal, hip, and leg muscles that are weak and inflexible cannot support your back’s natural curves.
Your Joints. Hip, knee, and ankle joints balance your back’s natural curves when you move, making it possible to maintain good posture in any position.
A View of Good Posture
Good posture—when you are standing—is
straight vertical alignment of your body
from the top of your head, through your
body’s center, to the bottom of your feet.
From a side view, good posture can be seen as
an imaginary vertical line through the ear, shoulder, hip, knee, and ankle. In addition, the three natural curves in your back can be seen.
From a back view, the spine and head are
straight, not curved to the right or left.
The front view of good posture shows equal
heights of shoulders, hips, and knees. The head
is held straight, not tilted or turned to one side.
Poor Posture
Poor posture distorts the body’s proper
vertical alignment and the back’s natural
curves Good posture only has one appearance, but posture comes in many unattractive styles.
Check Your Posture
To check for normal curves of the spine:
Stand with your back to a wall, heels about three
inches from the wall. Place one hand behind your neck, with the back of the hand against the wall, and the other hand behind your low back with the palm against the wall. If there is excessive space between your back and the wall, such that you can easily move your
hands forward and back more than one inch,
some adjustment in your posture may be necessary to restore the normal curves of your spine.
You Can Improve or
Maintain Your Posture
T he best way to improve or maintain your
posture is to always practice good posture,
when sitting, standing, or moving. Practicing good posture is not always as easy as it sounds, especially for some of us who have forgotten what good posture feels like. The following two exercises can help bring back that good posture feeling.
Tips for maintaining good posture while sitting:
1- Sit with back firmly against chair; chair should be low enough to allow placement of both feet on the floor with knees slightly higher than hips.
2- Keep your head up and avoid leaning forward. If you work long hours at a desk or typewriter, keep your chair close-in to the desk top to help maintain your upright position.
3- If you feel your low back arching forward while
sitting, cross your legs or put your feet up on a stool.
Tips for Maintaining Good
Posture Throughout Your Life
1-Throughout each day, concentrate on keeping
your three natural back curves in balanced alignment.
2- Keep your weight down; excess weight exerts
a constant forward pull on the back muscles and
stretches and weakens muscles in the bdomen.
3- Avoid staying in one position for long periods of time; inactivity causes muscle tension and
weakness.
4- Sleep on a firm mattress and use a pillow
under your head just big enough to maintain the
normal cervical—neck—curve. Avoid use of oversized or several pillows.
5- Exercise regularly; exercise promotes strong
and flexible muscles that keep you upright in a
proper postural position.
6- Protect your back by using good body mechanics; bend your knees when picking something up or putting it down; carry a heavy object by using two hands and keeping the load close to your waist.
7- Wear comfortable and well-supported shoes.
Avoid continuous use of high-heeled or platform
shoes, which distort the normal shape of the foot
and throw the back’s natural curves out of alignment.
8- Walk with good posture; keep head erect with
chin parallel to the ground, allow arms to swing
naturally, and keep feet pointed in the direction
you are going.
References:
American Physical Therapy Association (APTA) brochures
