UNIT 2. THE IMPORTANCE OF CORRECT POSTURE

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1 UNIT 2. THE IMPORTANCE OF CORRECT POSTURE 1. WHY IS POSTURE IMPORTANT? The term posture is used to describe how your body is positioned when you're sitting, standing and lying down. Proper posture is important for a number of reasons, including that it places your body in an alignment where the stress on supporting ligaments, tendons and muscles is limited. Poor posture can lead to discomfort and injury Significance of Good Posture. Good posture places you in an alignment where stress is properly distributed to the intended muscles and ligaments. As a result, the muscles are allowed to work efficiently and as intended, which in turn decreases wear and tear that your joints undergo. This decreases your risk of joint discomfort and degenerative arthritis. Stress placed on the ligaments holding the joints in your spine together is also decreased with good posture. When your muscles, joints and ligaments are working as intended, your vital organs are able to remain in proper position and the nervous system is able to function normally, according to the Kansas Chiropractic Foundation Risks and Causes of Poor Posture. Improper posture means you re in a position where your muscles and ligaments are unable to work as they re intended; there s an abnormal amount of stress placed on particular muscles. Poor posture can be due to weak core muscles, which prevent you from holding your torso and hips in proper alignment. It can also be caused by tight muscles, a common issue for those who sit long hours throughout the day. According to the American Chiropractic Association, obesity, pregnancy and wearing high-heeled shoes can also lead to improper posture. Long-term poor posture effects include problems with bodily systems such as digestion and breathing Postural Assessment and Tests. Good, normal, or ideal posture is identified as an imaginary straight line which passes through the earlobe, the cervical vertebrae, acromion (tri-angular projection UNIT 2. The importance of correct posture. Página 1

2 part of the scapula shoulder blade that forms the point or tip of the shoulder), the lumbar vertebrae, the centre of the hip, just in front of the mid-line of the knee, and slightly to the anterior of the ankle bone Good Posture includes: Straight line from the ear through the shoulder, hip, knee, and ankle joint. The head is centred. Shoulders, hips, and knees are of equal height. INCORRECT POSTURE 2. COMMON POSTURE MISTAKES AND FIXES Physiotherapist Nick Sinfield describes 7 common posture mistakes and how to correct them with strength and stretching exercises. If you have back pain, improving your posture is unlikely to address the root cause of your pain, but it may help alleviate muscle tension. "Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way," says Sinfield. "But with a bit of practise, good posture will become second nature and be one step to helping your back in the long term." 2.1. Slouching in a chair This strain may increase tension in the muscles, which may in turn cause pain. Slouching doesn't always cause discomfort, but over time this position can place strain on already sensitised muscles and soft tissues. Get into the habit of sitting correctly. It may not feel comfortable initially because your muscles have not been conditioned to support you in the correct position. UNIT 2. The importance of correct posture. Página 2

3 Exercises to strengthen your core and buttock muscles, and back extensions, will help correct a slouching posture Sticking your bottom out If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have hyper lordosis. This is an exaggerated inward curve of the lower back that creates a "Donald Duck" posture. Core and buttock strengthening exercises, hip flexor and thigh stretches, and making a conscious effort to correct your standing posture are recommended to help correct a sticking out bottom. Wearing high heels, excessive weight around the stomach and pregnancy can all contribute to a 'Donald Duck' posture. To help correct your standing posture, imagine a string attached to the top of your head pulling you upwards. The idea is to keep your body in perfect alignment, maintaining the spine's natural curvature, with your neck straight and shoulders parallel with the hips: UNIT 2. The importance of correct posture. Página 3

4 keep your shoulders back and relaxed pull in your abdomen keep your feet about hip distance apart balance your weight evenly on both feet try not to tilt your head forward, backwards or sideways keep your legs straight, but knees relaxed 2.3. Standing with a flat back This posture is often caused by muscle imbalances, which encourage you to adopt such a position. Spending long periods sitting down can also contribute to a flat back. A flat back also tends to make you lean your neck and head forwards, which can cause neck and upper back strain. Exercises to strengthen your core, buttocks, neck and rear shoulder muscles, and back extensions, are recommended to help correct a flat back Leaning on one leg A flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward. People with a flat back often find it difficult standing for long periods. Over time, you may develop muscle imbalances around the pelvis area, which can cause muscular strain in the lower back and buttocks. Other causes of uneven hips include carrying heavy backpacks on one shoulder, and parents carrying toddlers on one hip. To improve this posture, try to get into the habit of standing with your weight evenly distributed on both legs. Leaning more on one leg while standing can feel comfortable, especially if you have been standing for a while. But instead of using your buttocks and core muscles to keep you upright, you place excessive pressure on one side of your lower back and hip. UNIT 2. The importance of correct posture. Página 4

5 2.5. Hunched back and 'text neck' Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back. Over time, this type of posture can contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness. When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. Using a mobile can cause similar problems dubbed "text neck". Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back Poking your chin The poking chin posture can be caused by sitting too low, a screen set too high, a hunched back, or a combination of all three. UNIT 2. The importance of correct posture. Página 5

6 When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. Using a mobile can cause similar problems dubbed "text neck". Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back Rounded shoulders Rounded shoulders are typically caused by poor posture habits, muscle imbalances and focusing too much on certain exercises, such as too much focus on chest strength while neglecting the upper back. One way to tell if you have rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides. If your knuckles face forward, it may indicate that you have a tight chest and a weak upper back, giving the appearance of rounded shoulders. QUESTIONS FOR THE EXAM 1. Define posture. 2. When your vital organs are able to function normally? 3. What means improper posture? 4. What includes a good posture? 5. Why can be dangerous slouching in a chair? 6. Describe a Donald Duck posture. 7. What exercises are recommended to help correct a flat back? 8. What can cause the poking chin posture? UNIT 2. The importance of correct posture. Página 6