Whether you are sitting or standing continuously, your posture plays a vital role. If your posture is correct, minimum stress is applied on your muscles to maintain the position.
Any position that increases stress to the joints is called faulty posture and if applied continuously over a long period of time leads to pathology.
What are the causes of poor posture?
1. Postural habits – Believe it or not, these are the most common habits which people follow involuntarily.
2. Pain – Pain is one of the main causes of bad posture. It can be due to spasm or pressure on the nerve root in the lumbar spine. As a result body adapts a posture which provides comfort from pain.
3. Structural deformities- Sometime significant difference in length of legs, developmental problems and congenital anomalies also leads to wrong posture.
Identification of perfect posture
1. Head is in erect position.
2. Arms are relaxed at side with elbows slightly bent so that they hang forward slightly.
3. Buttocks are not prominent in the back but slope slightly prominent.
4. Patellae or knee caps face straight if your feet assume a good position.
5. During standing, arch of the foot has to be half dome shaped.
How to maintain good posture?
1. Postural Education – Person should stand with proper stance that includes
a. Chest should be out
b. Tummy tucked in
c. Straight back
2. Shoulder exercises for a perfect posture –
a. Sitting or standing position with back and neck straight.
b. Squeeze your shoulders backwards,hold it for 5 to 10 secs.
c. Repeat the exercise 3-4 times
3. Tuck your chin –
a. Stand straight with shoulders wide apart.
b. Tuck your chin
c. Hold for 2-3 secs
d. Repeat about 10-12 times
4. REMEMBER ITS ALL IN THE MIND
Maintaining a good posture is a habit , which comes through regular exercises and biofeedback.
Always remember to correct your posture as good posture indicates a healthy life.