A Guide to Having Proper Posture #infographic

 

A Guide to Having Proper Posture #infographic

For more than looking confident, having a good posture is critical. It is one of the most common causes of problems that 80 % of Americans would face in their lives at least once. For it to affect your back, your posture does not have to be absolutely bad either; even leaning forward at an angle of 30 degrees in your office chair will put 3 to 4 times more stress on your back.

Fortunately, if you are consciously alert, poor posture is easily fixable. If you are sitting, sleeping, or standing, it is important to learn how to have the right posture, so that you can reduce or remove back pain.

What's so bad, besides not looking as sharp as you should, about getting poor posture? Quite a little bit, as it turns out. So does your spine as you slouch or fall, contributing to poor circulation. Over time, this may cause vertebrae to deteriorate. Also, chronic fatigue can result. Coupled with circulation problems, early fatigue may be the result. 

The pressure of bad positioning can also result in chronic back, neck , and shoulder pain. Fifty percent of working Americans suffer from back pain, and doctor visits are the second most common factor. Of those with back pain, twenty-five percent suffer from a herniated disc, which may be caused by bad posture.

Bad posture isn't necessarily a sign of being lazy. Weight problems are becoming more popular as a country, and weight gain affects how our skeletons and muscles sustain themselves. We appear to be less involved as well, which can lead to an increased risk of illness. These issues lead to beds, hunching at work, unsupportive mattresses, and even low self-esteem.

To check your stance, here's a fast test. Stand against a wall with the back of your head. Put heels 6 inches from the wall. The wall should be reached by your buttocks and shoulder blades. There should be less than 2 inches between the back and the wall of your neck or smaller. Poor posture and a curving spine are suggested by a greater distance.

Hold your head straight while seated, not bent up or down. Keep back your shoulders and try to relax. Rest slightly lower than your hips on your feet. On the concrete, keep your feet flat. Don't try to keep the back of the ramrod straight, and don't work without arm support. Don't tuck your feet under your chair or cross your arms over your thighs.

Hold your head back and aligned while standing. To keep your body straight, use your stomach muscles. To relieve pressure on the hips, slightly bend your knees and use quality shoes that provide good support. Do not stick out your chest. Try to keep the chest perpendicular to the floor instead. Do not stand for long periods of time in the same position, and when standing for long periods of time, do not wear high heels.

Hold your chin parallel to the ground while walking and first touch the ground with your foot, then roll it onto the toe. Hold the rest of the body in line with your stomach and buttocks. Don't look at your feet down there. Don't get your back arched.

Keep your head up while running and look forward to it. At a 90 degree angle, keep the arms loose and elbows. Lean slightly forward, then touch the ground with your foot's midpoint and move it forward to the toe. Do not hunch your shoulders, bend your waist, or raise your knees too high.

The ears, shoulders, hips, knees , and ankles should align in a straight line to achieve the proper posture when standing. Imagine a plumb line running from your earlobe to provide you with a mental picture of what healthy posture looks like. The line would hang straight up to the center of your anklebone if you had the right posture.

Getting the shoulders to line up where they should be is a major problem people have with achieving a neutral spine. Many people with poor posture have shoulders that circle forward, giving them the appearance of Quasimodo. If you can't tell if your shoulders are being rounded forward, here's a simple test:

Hang down by your side with your hands. If the backs of your hands are facing forward, then you have rounded shoulders. Then your shoulders should be balanced for good posture if your thumbs face forward.

A Guide to Having Proper Posture #infographic

infographic by: www.scriphessco.com

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