The Ultimate Guide To Good Posture

Greatist ТНЕ ULTIMATE GUIDE TO GOOD POSTURE Posture is about far more than looking confident and poised. Sitting or standing in the right position makes sure our bodies function properly. Here we will look at posture and how you can improve yours starting today. Is It Really O That Bad? Just what's so terrible about having poor posture, besides not looking as sharp as you could? Quite a bit, as it turns out. BAD CIRCULATION O CHRONIC FATIGUE When you slouch or slump, so does your spine, which can affect circulation. This can cause vertebrae to deteriorate over time. Moving your body with poor posture is taxing on your muscles and joints. Coupled with the circulation issues poor posture can cause, the CHRONIC BACK, NECK, & SHOULDER PAIN A neutral position relaxes the body. A bad position puts strain on the body. result can be earlier exhaustion in many cases. > Shoulders and neck are also affected, resulting in headaches and other pains. 0% of working Americans suffer 0% from back pain, and it is the second most common reason for doctor visits. ! S OTHER POTENTIAL ISSUES 25 0% of those with back pain suffer from a herniated disc, which may be caused by poor posture. > The wrong posture can cause misalignment in your body, which can negatively affect the muscles and bones. This, in turn, can change the way you move and can even limit your range of motion. What Causes Bad Posture? Bad posture isn't always a sign of laziness. As a nation, weight issues are becoming more common, and weight gain changes how our skeleton and muscles support themselves. We also tend to be less active, which can lead to increased risk for disease. Unsupportive shoes Genetics Stress ooo Accidents or injuries Being overweight Foot problems Low self-esteem Poor lumbar support while seated Unsupportive A Weak mattress Chairs that are too high or too low muscles -h Hunching to get closer to a screen The Dicious Cycle Poor Posture More Pain lorse Posture Great Posture in Every Position Understanding good posture can help you realign your body the right way. Here's a quick test to check your posturɛ >Stand with the back (1 of your head against a wall. >Place heels 6 inches from the wall. • Your buttocks and shoulder blades should touch the wall. ----- > There should be '6 in less than 2 inches between your neck or small of the back and the wall. A larger gap indicates bad posture and a curving spine. SITTING DO Keep your head straight and not tilted up or down. Sit with your knees slightly lower than your hips. Keep your shoulders back and try to relax. Keep your feet flat on the floor. Try to keep your back ramrod straight. DON'T Tuck feet under the chair. Work without Cross your legs above the knees, as this may cause poor circulation. support for your arms. () STANDING DO Y DON'T Keep your shoulders back and aligned. Stick your chest out. Instead, try to keep your chest perpendicular to the ground. Use your stomach muscles to keep your body straighter. Stand in the same position for long periods of time. Move around and shift your weight. Slightly bend your . knees to ease Wear high heels when standing for long periods of time. pressure on the hips. Use quality shoes that offer good support. * S WALKING DO Y DON'T Keep your chin parallel to the ground. Look down at your feet. instead, look several feet ahead of you. Hit the ground with your heel first, and then roll onto the toe. Arch your back. Keep your stomach and buttocks in line with the rest of the body. ) RUNNING Keep your head up and looking forward. DO DON'T Hunch your shoulders. Keep your arms loose and elbows at a 90° angle. Bend at the waist. Lean forward slightly. Hit the ground with the midpoint of your foot and roll it forward to the toe. Lift your knees too high. Go with what feels natural. SLEEPING DO Use a firm mattress that provides support. Minimize spinal curves by using pillows as necessary or upgrading your Stretch before bed to ease tense muscles. mattress. Sleep on your side with a pillow between your legs, on your back, or under your knees for better support. DON'T Sleep on your stomach. It can cause pressure on the cervical spine (vertebrae in the neck). Sleep with a tall stack of pillows that causes your neck to bend unnaturally. Improve Your Lifestyle to Improve Your Posture Did you know that just keeping your weight down can do wonders for improving your posture? > Exercise can also strengthen muscles, which help hold your body in the correct position. Practice sitting and walking properly and note if injuries are causing changes in the way you sit, stand, and move. ШНЕП YОUR BODY FEELS GREAT! It may take some time, but you will be much happier, Infographic design by SOURCES VOLTIER DIGITAL http://www.acatoday.org/level2_css.cfm?tlid-13&t2id-68 http://www.livestrong.com/article/38184-effects-poor-desk-posture/ http://www.livestrong.com/article/339894-conditions-caused-by-bad-posture/ http://www.kansaschirofoundation.org/goodposture-article.html http://familydoctor.org/familydoctor/en/diseases-conditions/herniated-disk.html#articleparsysmiddle column0007 http://www.fitness-programs-for-life.com/computer-posture.html http://www.backrelief.ca/en/prevention/standing.asp http://www.backrelief.ca/en/prevention/walking.asp http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html http://www.spine-health.com/wellness/ergonomics/guidelines-improve-posture http://www.niams.nih.gov/health_info/back_pain/default.asp http://www.emedicinehealth.com/lumbar_Jaminectomy/article_em.htm http://www.mayoclinic.com/health/sleeping-positions/lb00003_d&slide=2 Back Pain