Physical Health Education – Posture

Physical Health Education, JSS 3

Topic: Posture

Contents

1. Meaning of Posture
2. Good Posture
3. Importance of good posture
4. Bad Posturing
5. Factors that contribute to bad posture
6. How to sit properly
7. How to stand properly
8. How to lay properly
9. Advantages of good posture

Meaning of Posture

Posture is simply a position of a person’s body when standing or sitting. It is  the characteristic way in which someone holds their body when standing or sitting. It is  the way in which your body is positioned when you are sitting or standing.

Good Posture

Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground.

Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.

Importance of Good Posture

• Helps us keep bones and joints in correct alignment so that our muscles are used correctly.
• Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
• Allows muscles to work more efficiently.
• Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

Abnormal Posturing

Factors that contribute to Abnormal Posture

• stress
• obesity
• pregnancy
• weak postural muscles
• abnormally tight muscles
• high-heeled shoes.
•  poor work environment
• incorrect working posture,
• unhealthy sitting and standing habits

How to Sit properly

• Keep your feet on the floor or on a footrest, if they don’t reach the floor.
• Don’t cross your legs. Your ankles should be in front of your knees.
• Keep a small gap between the back of your knees and the front of your seat.
• Your knees should be at or below the level of your hips.
• Adjust the backrest of your chair to support your low- and mid-back or use a back support.
• Relax your shoulders and keep your forearms parallel to the ground.
• Avoid sitting in the same position for long periods of time.

How do I Stand properly

• Bear your weight primarily on the balls of your feet.
• Keep your knees slightly bent.
• Keep your feet about shoulder-width apart.
• Let your arms hang naturally down the sides of the body.
• Stand straight and tall with your shoulders pulled backward.
• Tuck your stomach in.
• Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
• Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

How to Lay Properly

• Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.
• Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
• Avoid sleeping on your stomach.
• Sleeping on your side or back is more often helpful for back pain.
• If you sleep on your side, place a pillow between your legs.
• If you sleep on your back, keep a pillow under your knees.

 

 Advantages Of Good Posture

Advantages of good posture are:

1. It helps to avoid future health problem
2. Good posture is essential for avoiding back and neck pain
3. It prevents muscles aches and muscle fatique
4. Maintaining good posture may help you avoid new health problems
5. Good posture helps to open the airways and ensure proper breathing
6. It makes a person more attractive and confident
7. Good posture helps to open the airways and ensure proper breathing

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