Health

Posture is not just a matter of appearance-though good posture does indeed improve appearance, as well as helping you project self-confidence and dignity. Good posture is worth achieving, just for the aches and pains it may prevent.

Poor posture may be caused by many factors, including previous injuries, disease, poor muscle tone, and emotional stress. A sedentary life-style can reduce muscle tone and strength and lead to bad posture. Sore, aching feet have a negative effect on posture, too. (Foot pain may mean simply that you’re choosing wrong shoes. Or you may need special support- orthotic devices-in your shoes and an evaluation by a podiatrist.) One very important factor is habit. Contrary to what some people believe, "straightening up" now and then isn’t enough. Retraining postural habits takes time and effort.

Think tall. Throughout the day, think of a wire attached to the top of your head, pulling it upward.

Do the pelvic tilt, especially if you’re swaybacked. Stand against a wall, feet slightly apart, chin tucked in. Your shoulders should be comfortably back. Put your head against the wall, remembering the wire attached to the top. Tuck in your abdomen and tilt your hips so that the space between you lower back and the wall is lessened. Try to maintain this stance as you walk away from the wall. Practice this exercise so that you remember what good posture feels like.

Practice tightening you abdominal muscles and flattening your stomach. To locate the muscles you’re trying to exercise, clasp your hands and press against the abdomen as you slowly draw in the muscles, flattering them as much as possible. Hold the position for a few seconds, then relax. Repeat three or four times, and also on occasions throughout the day. Without the hand movement, this is an almost invisible exercise that you can do anywhere.

When standing for long periods, minimize stress on the lower back by putting one foot on a low stool or other stable object. Frequently shift your weight form one leg to another. To relax, bend over and let your head, neck, shoulders, and arms hang down briefly.

Sit firmly back in it (rather than on the edge) with your shoulders against the chair back, you chest lifted, and your upper back straight. A rolled-up towel or small lumbar pillow can provide extra support for your lower back. When working at a desk or table, bring your chair close enough so that you needn’t lean over. Your feet should touch the floor comfortably-if they don’t, use a small stool or telephone book. Sitting with your knees slightly higher than your hips can reduce excess curvature in your lower back. Crossing your legs occasionally can help, too. Change sitting positions frequently, and get up to stretch and move around every half hour, if possible. Looking up or down for long periods can put stress on your neck, shoulders, and upper-back muscles, so if you’re typing or working at a computer, make sure any work you’re copying is at a comfortable level.

When sitting, as when standing, remember the string pulling up on the top of your head. Sit tall. It’s also a good idea to practice the pelvic tilt from time to time and to tighten your abdominal muscles occasionally, as recommended above.

Position your seat so that you can easily reach the wheel and get your foot on the brake and accelerator. Many seats adjust for height, so try to have your knees slightly higher than your hips. If your seat provides inadequate support for your lower back, try a rolled-up towel or lumbar roll. A seat pad may also help. Frequently repositioning your hands on the wheel can take some strain off your upper back and neck muscles.

Send your feedback to the editor: bizage@ecomail.com.np
1999 © Mercantile Communications Pvt. Ltd. P.O. Box 876, Durbar Marg, Kathmandu, NEPAL. Tel : 977 1 220 773, 243 566 . Fax: 977 1 225 407. Reproduction in any form is prohibited without prior permission. No part of the articles which appear in the internet version on BUSINESSAGE may be reproduced without the permission of Mercantile Communications Pvt. Ltd. For reprinting rights, please write to us. Send us your feedback:contact us . CLICK HERE FOR PAST ISSUE. This site is best viewed at : 800 X 600 resolution

How to Improve Your Posture