Correct Posture while Sitting, Standing and Lying Down

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  • Posture is a position the hold our bodies while standing, sitting, or lying down. Correct posture is the right alignment of body parts. It helps to stand, walk, sit and lie properly.
Importance Of Correct Posture
Correct Posture While Standing
  • For a proper standing posture your shoulders should be back and down, and your chest elevated. Of course, this should be done without straining yourself. You jaw should be held level, and head pulled back. On the right we see a bad standing posture and on the left a correct standing posture.

  • What is the correct way to stand?1. Hold your head up straight with your chin in. Do not tilt your head forward, backward or sideways. 2. Make sure your earlobes are in line with the middle of your shoulders. 3. Stretch the top of your head toward the ceiling. 4. Keep your shoulders back, your knees straight and your back straight. 5. Tuck your stomach in. Do not tilt your pelvis forward. 6. The arches in your feet should be supported.

Correct Posture While Sitting
  • Sitting Posture
    Rest your feet on floor with knees and hips bent 90 degrees
    Maintain a neutral arch in your lower back
    Keep your breastbone up, shoulder blades down
  • Correct sitting position

    Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
    All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.

    Here's how to find a good sitting position when you're not using a back support or lumbar roll:

    Sit at the end of your chair and slouch completely.
Correct Posture While Lying Down
  • A good and restful night of sleep is dependant on the correct sleeping posture. This video will assist you in assessing your sleeping posture.

  • Correct Posture For Sleeping
  • What is the best position for sleeping and lying down?No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position.

    Try to sleep in a position, which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.
    Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also...
  • A poor sleeping surface can have a doubly bad effect on the back, a saggy mattress will exacerbate bad posture and also increase fatigue and fatigue is one of the causes of a bad back.  For instance; sleeping on your stomach increases the curve of the lower back and this in turn leads to the shortening of the muscles around the lower back area and encourages a condition known as sway back. (also know as lordosis see here)

    The correct sleeping position is to lie on your side with your knees bent.  This counteracts sway back and actually relieved back pain.  If you are a person that regularly sleeps on their stomach then it is advisable to place a pillow under your hips.  This will help you support your lower back and ease the strain...

Benefits From Maintaining A Good Posture
  • There are 5 key benefits from maintaining a good posture.

    Facilitates breathing: A good posture naturally enables you to breathe properly. I started appreciating this after I started meditating regularly a few months back, coupled with a good posture. I found a really a huge difference in the amount of air I could inhale between sitting up straight and slouching. This is why yoga, pilates and meditation exercises pay so much attention on getting your posture and sitting positions right.
    Increases concentration and thinking ability: When you are breathing properly, you increase your thinking ability too. Our brain requires 20% of oxygen to do its job properly. More air, more oxygen. More oxygen, more brain food. More brain food leads to more thoughts and ideas.
    Improve your image: People with good postures look...
  • Along with outward appearance, inward benefits of good posture include less back pain, better circulation and less stress on the joints. Fatigue is reduced when the body's ligaments and tendons aren't struggling to keep you balanced. Even the Mayo Clinic's website stresses the importance of honoring the spine's natural curvature and avoiding slouching.
  • 7 fascinating facts about how maintaining a good posture can have a dramatic impact on your health and the way you feel and look:

    1.It’s a subtle exercise for your back and abs. Holding a good posture takes effort and makes you use and strengthen the muscles in your back and abs.

    2.It greatly improves your breathing. A good posture makes room for your lungs to function at their best – rather than being squashed when you hold your body in a slouch. Good lung function will have a healthy impact on all aspects of the body’s function.

    3.It’ll protect your organs, bones, joints and muscles. Holding a correct posture will help reduce unnecessary strain and pressure on these body parts which occurs when the body is placed in an uncomfortable and unnatural position. Many neck and back pains develop from issues of poor posture.

    4.It’ll protect your...

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