STEP BY STEP GUIDE FOR ADAPTING GOOD POSTURE

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There are some key points in adapting a correct posture step by step. Remember practice makes you perfect. Keep practicing these steps to maintain a good posture because good posture contributes to overall good health and reduces the chances of stress on the musculoskeletal system of the body.

Correct standing posture:

  • Keep your spine straight.
  • While standing, pull in your stomach.
  • Constantly shift your weight from one foot to the other if you are standing for a longer duration.
  • Keep your shoulders back.
  • Your arms should hang naturally on the sides of your body.
  • Keep your feet shoulder-width apart.


 Correct sitting posture:

  • ·        Keep your feet flat or rest them on the floor
  • ·        avoid crossing your knees and ankles.
  • ·        Keep your knees at a right angle.
  • ·        Do not slouch down.
  • ·        Relax the shoulders.



Correct sleeping posture:

  • ·        Keep a firm pillow between your knees if you are sleeping in a side-lying position.
  • ·       Keep a pillow below your knees if you are sleeping in the supine lying position.
  • ·        The pillow for your head should keep your spine straight.



Correct lifting posture:

  • ·        Keep a wide base of support.
  • ·        Squat down, bending at the hips and knees only.
  • ·        Do not bend down.
  • ·        Slowly lift by straightening your hips and knees (not your back).
  • ·        Hold the load as close to your body as possible, at the level of your belly button.


Conclusion:

Keeping in check all the points while performing our daily activities, we can maintain our spine and all bones, muscles and ligaments in correct position. Which further prevent pains and abnormalities and keep us healthy and fit. 





By: SAMAN AFTAB

Doctor of physical therapy

Dow University of Health Sciences.


 

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