Tuesday, October 29, 2013

Good Posture for a Better You! Summary

Were you able to apply some of the guidelines from previous posts to your daily activities? I hope you did and I'm sure it made a world of a difference for those of you who haven't been cautious about your postures!

In case you missed it, click the following links to the two parts of postures series:
PART 1: Learn and understand the natural 
body structure as well as how to
maintain a healthy standing posture


PART 2: Utilize your knowledge about the body
structure and learn how to sit in the best posture 

                           

To sum up the posture series, here's the full infographic that revises quick tips for a better posture, and includes proper postures when running and sleeping, not to mention how you can check your own posture as well to make sure you're on the right track!



Guide, guidelines, posture, good posture, walking, running, standing, sitting, sleeping, improve posture, vicious cycle, posture test, bad posture, no pain, backaches, back ache, back pain
Credits: bitrebels.com





Follow this link to Tyra Banks' beauty quote: http://themorningdew23.blogspot.com/2013/11/celebrity-beauty-quotes-tyra-banks.html

Sunday, October 27, 2013

The Morning Dew: Good Posture for a Better You! Part 2 - Sitting

The Morning Dew: Good Posture for a Better You! Part 2 - Sitting: I hope you had a good read with  Good Posture for a Better You! Part 1 , which was about maintaining the right posture while standing. In th...

Good Posture for a Better You! Part 2 - Sitting

I hope you had a good read with Good Posture for a Better You! Part 1, which was about maintaining the right posture while standing. In this second part, we'll discuss the importance and ways to having a proper posture while seated. As discussed before in the previous blog, the spine will be important here as well.


Credits: Creative Leather Furniture
No matter how comfortable a couch is, it unfortunately encourages our tendency of slouching, and that depends on the type of couch you have, too. I mean, check out this one, I can't imagine sitting upright for too long on this couch!
If you are tired of standing around, it is best to be seated instead of slumping or hunching.



   
Credits: photos1.blogger.com
Now compared to the above, you probably may not be able to slouch for long on this one to the right or may not want to at least, because it is so well-structured and not as plush, and, I would feel guilty of ruining its shape >.<  

The type of furniture you have contributes to your posture to some extent. For example, if you have a wonderful, cushiony, cuddly couch/sofa that you love unwinding to after a hard day's work, by curling up in the softness or tossing yourself on it; chances are that you will be more likely to adopt that unhealthy posture.

This doesn't mean that we should head out to find new furniture, but we can always adjust our lifestyle accordingly. It can be by simple changes, such as sitting on a firm chair for a change, sitting on the ground against a wall or something similar to support your back. If you find yourself slouching at other times, maybe you're tired and need to lie down. Laying down would be more supportive for your spine as compared to sitting if you're unable to sit upright. 

Sitting checklist:

ü As with standing, make sure to keep your head upright, looking ahead, such that your chin is parallel to the ground. Many of us using laptops have a tendency to tip our chins down to the chest; this is bad for your neck, especially if you're working like this for hours.

ü Keep your back upright and shoulders back and aligned, but relaxed.

ü While seated, check that your whole spine is against the backrest of the seat, from the neck to the hips. Some people keep the upper spine against the backrest only; this creates a gap between the lower back and the backrest, which means that your spine would be carrying your weight and this can cause backaches.

ü Try to position your knees slightly lower than your hip level. Placing your knees at right angle will inhibit your natural blood flow to the feet because of the sharp bend at the knees. Therefore, be sure that they're at a sloping angle from your hips.

ü If you're sitting on a chair, try not to cross your legs one over the other, or even crossing your ankles together. Both of these positions will add to poor blood circulation in your legs. Moreover, crossing your ankles for prolonged period of time can be painful for your knee caps in the long run because of the unnecessary stress. An example of this is that of people working in offices 8 hours a day. Imagine how detrimental this position would be even by the end of the day.

ü If you're working at a computer, keep your elbows at a slightly lower level than your upper arms. You don't want the lower arms to be perpendicular with the upper arms as this can inhibit blood flow as well. Also, find something to support your wrist and arms. Some of you might have seen or worked with mouse pads or keyboards that come with a wrist cushion. I highly recommend those, and if you have mini cushions to place under the lower arms, that would work perfectly too.

Keep in mind that for most of the day when we're seated, we are typically watching TV or working on a computer. For the average person, these activities can last for 4 hours per sitting! (This is unhealthy for the body itself, but I shall discuss this later!) Therefore, it is essential for your body to be comfortable during these sessions in order to prevent future cramps or joint injuries.      

    

Sunday, October 20, 2013

Good Posture for a Better You! Part 1

In the past few days, I happened to notice unhealthy body posture in my daily activities. After catching myself plenty of times, I decided to research this topic, and get back to the basics.
Picture the human body like a structure made of toothpicks. If you push against the backbone, can it bend? Slightly, to some extent. This is what most of us do to our spines everyday. What if you apply pressure beyond that? Let's just say that's not gonna happen....

Quite often we find ourselves slouching on the couch, at times on the bed against the headboard, chair in the study or at work. We've been sitting, standing, and laying in all different positions since we were babies or toddlers. Since this is a vast topic, with every body position requiring individual attention, I will discuss them in separate blog posts.

We'll start with a good standing posture today, the primary focus of which is the spine. It is the most dominant part here because it has a long span, extending from the neck to the hip bones, supporting the chest, abs, and overall body structure.

For most of our postures, the spine has a major role, so take a look at this diagram here to understand the natural shape and how to maintain it. For those of you who aren't very familiar with the human biology and hear, "keep your back straight" from your elders...you'll see that our spines are naturally curvy. Keeping it 'straight' is more of a figurative term here, meaning to maintain a straight posture to keep your spine curvy. Ironic, isn't it?


Spine diagram, coccyx, sacrum, lumbar curve, thoracic curve, cervical curve, back ache, posture, mayo clinic
Credits to Mayo Clinic website: http://www.mayoclinic.com/health/back-pain/LB00002_D&slide=2

Standing Checklist:

ü Make sure that your back stays straight at all times, no hunching or arching. Some of us, especially the taller folks, have a tendency to hunch their bodies (gravity, maybe?).
ü Chin should be perpendicular from the ground. Tipping it towards the chest or backwards can hurt your neck in the long run.
ü Your shoulders will help in this too so don't slump them forward or pull them up towards your neck; instead, pull your shoulders back and keep them aligned together. While doing so, your shoulders should stay relaxed.
ü  Let your weight balance in your shoulders and feet. Do not let your back feel the weight as it will cause bad posture and potentially result in a strained spine.
ü  Keep your abs firm; this not only helps you get an effortless ab exercise, but tightening the abdominal muscles also supports your back, helping it stay upright.
ü Standing upright doesn't mean that you should straighten your legs completely. You will increase the risks of injury if you keep your knees locked straight. Therefore, keep your knees soft, with just a slight bend. This way, even if you were to slip, your knees will help you land safely without causing serious injuries.
ü Your pelvis should also remain in line with your back, no crouching forward (unless you're doing hip thrusts, haha) or arching it backwards.

Do's and Don'ts of Standing, standing, morningdew23, good posture, back posture, spine, back ache, stand up, standing up, inforgraphic


Part 2 is out! Click here for Good Posture Part 2 - Sitting!