Exercise and Rehabilitation

What is Good 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.

Proper posture:

• 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.

Proper posture requirements:

• Good muscle flexibility.
• Normal motion in the joints.
• Strong postural muscles.
• A balance of muscles on both sides of the spine.
• Awareness of your own posture, plus awareness of proper posture which leads to conscious correction. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture.

What contributes to bad posture?

• Obesity
• Pregnancy
• Weak muscles
• High-heeled shoes
• Tight muscles; decreased flexibility
• Poor work environment
• Poor sitting and standing habits
• Body mechanics is defined as maintaining proper position during movement. Constant or repeated small stresses over a long period of time can cause faulty body mechanics and can lead to injury.

Ergonomics is the process of changing your environment to encourage good body mechanics. This can be accomplished by modifying a tool, work station, counter height, task or job.

The essentials of good body mechanics include:

• Learning proper posture, lifting and carrying techniques;
• Becoming aware of your body position during all activities;
• Altering your habits, positions or your environment to provide a safe and efficient work area;
• Practicing good body mechanics at all times, not just when you are recovering from pain or injury;
• Correct standing position;
• Hold your head up straight with your chin in. Do not tilt your head forward, backward or sideways.
• Make sure your earlobes are in line with the middle of your shoulders.
• Keep your shoulder blades back.
• Keep your chest forward.
• Keep your knees straight.
• Stretch the top of your head toward the ceiling.
• Tuck your stomach in. Do not tilt your pelvis forward or backward.
• The arches in your feet should be supported.
• Avoid standing in the same position for a long time.
• If possible, adjust the height of the work table to a comfortable level.
• When standing, try to elevate one foot by resting it on a stool or box. After several minutes, switch your foot position.
While working in the kitchen, open the cabinet under the sink and rest one foot on the inside of the cabinet. Change feet every 5 to 15 minutes.