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EFFECTIVENESS OF EFFECTIVENESS OF MAINTAINING A MAINTAINING A
GOOD POSTURES..!GOOD POSTURES..!
Prepared byPrepared byDr. Hiren Zinzuvadiya, BPT, (MIAP),Dr. Hiren Zinzuvadiya, BPT, (MIAP),
Getwell Medical Center, DubaiGetwell Medical Center, Dubai
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WHY IS IT NECESSARY TO WHY IS IT NECESSARY TO MAINTAIN A MAINTAIN A GOOD STANDING GOOD STANDING
POSTURE ???POSTURE ???
SIMPLICITY MEANS ACHIEVEMENT OF SIMPLICITY MEANS ACHIEVEMENT OF MAXIMUM EFFECT WITH MINIMUM MAXIMUM EFFECT WITH MINIMUM MEANSMEANS
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Although standing is something Although standing is something we do everyday most of us we do everyday most of us
have never really given "the art have never really given "the art of proper standing" a second of proper standing" a second
thought. Many people are thought. Many people are actually unaware that their actually unaware that their
standing habits can contribute standing habits can contribute to their back and neck to their back and neck
problems .If you're one of those problems .If you're one of those people,people,
please stop doing this…!please stop doing this…!
FacFactt
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EXAMPLES OF BAD EXAMPLES OF BAD POSTUREPOSTURE
SLOUCHING WITH THE SHOULDERS HUNCHED FORWARDSLOUCHING WITH THE SHOULDERS HUNCHED FORWARD
LORDOSIS (ALSO CALLED "SWAYBACK"), WHICH IS TOO LORDOSIS (ALSO CALLED "SWAYBACK"), WHICH IS TOO LARGE OF AN INWARD CURVE IN THE LOWER BACKLARGE OF AN INWARD CURVE IN THE LOWER BACK
CARRYING SOMETHING HEAVY ON ONE SIDE OF THE BODYCARRYING SOMETHING HEAVY ON ONE SIDE OF THE BODY
CRADLING A PHONE RECEIVER BETWEEN THE NECK AND CRADLING A PHONE RECEIVER BETWEEN THE NECK AND SHOULDERSHOULDER
WEARING HIGH-HEELED SHOES OR CLOTHES THAT ARE TOO WEARING HIGH-HEELED SHOES OR CLOTHES THAT ARE TOO TIGHTTIGHT
KEEPING THE HEAD HELD TOO HIGH OR LOOKING DOWN KEEPING THE HEAD HELD TOO HIGH OR LOOKING DOWN TOO MUCHTOO MUCH
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ADVERSE EFFECT OF BAD ADVERSE EFFECT OF BAD POSTURE ON THE BODYPOSTURE ON THE BODY
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Over uses of particular group of muscles Over uses of particular group of muscles (stress)(stress)
Disuse atropy(wasting) of opposite Disuse atropy(wasting) of opposite group of musclesgroup of muscles
Imbalance between group of muscles Imbalance between group of muscles reduces muscles strengthreduces muscles strength
Pain and spasm (due to pain)Pain and spasm (due to pain)
Restrictions of joints movementsRestrictions of joints movements
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Stiffness of jointsStiffness of joints
Structural deformitiesStructural deformities
Neck and back problemsNeck and back problems
Developments of secondary problemsDevelopments of secondary problemsfatiguefatigueirritabilities (due to irritabilities (due to
painstiffness)painstiffness)stressstressdiversion of concentrationsdiversion of concentrations
Reduces over all working Reduces over all working performanceperformance www.getwelluae.comwww.getwelluae.com
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CORRECT YOURSELFCORRECT YOURSELF
Identify your posture with following Identify your posture with following mannersmanners
1 observe in front of mirror1 observe in front of mirror
2 ask your colleague2 ask your colleague
3 ask your doctor3 ask your doctor
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ULTIMATE SOLUTIONS…?ULTIMATE SOLUTIONS…?
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Exercise at your DeskExercise at your DeskWhy wait to exercise until Why wait to exercise until your at the gym, start your your at the gym, start your
workout at work.workout at work.
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How to form activities patternsHow to form activities patterns
TypeType --
stretching exercises to the stretching exercises to the extremitiesextremities
generalized desk exercises of generalized desk exercises of musclesmuscles
TimesTimes -- 5-7mins/day5-7mins/day FrequencyFrequency -- 2-3 times/day2-3 times/day
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Stretching exercisesStretching exercises
Calf muscleCalf muscle
-walk standing position-walk standing position
-bend forward leg from knee -bend forward leg from knee keeping back leg keeping back leg
straightstraight
-feel the strech,hold for 10 -feel the strech,hold for 10 sec.sec.
-rep. 3-4 times at a time-rep. 3-4 times at a timewww.getwelluae.comwww.getwelluae.com
Thigh( quadriceps )muscleThigh( quadriceps )muscle-stand beside the wall-stand beside the wall- one arm support by aside- one arm support by aside-bend your one knee -bend your one knee
completely completely using another arm using another arm backback
-keep back straight and feel -keep back straight and feel the the strech,hold 10 sec.strech,hold 10 sec.
- repeat on other leg.- repeat on other leg.
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Back musclesBack muscles-keep the feet apart by 1 fit-keep the feet apart by 1 fit-keep both the arm at hip area -keep both the arm at hip area
by by thumb pointing outward thumb pointing outward-keep the knee slight bend-keep the knee slight bend-lean back ward by pushing hip -lean back ward by pushing hip
forward forward-feel the stretch hold for 10 sec.-feel the stretch hold for 10 sec.-rep.3-4 times at a time-rep.3-4 times at a time
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Neck and collar musclesNeck and collar muscles11 -hold (clasp) both the hand-hold (clasp) both the hand
-stretch it back side/front side, with -stretch it back side/front side, with head head pushing down pushing down
-feel the stretch, hold for 10 sec.-feel the stretch, hold for 10 sec.22 -push your arm aside by other hand-push your arm aside by other hand
- feel the stretch, hold 10sec.- feel the stretch, hold 10sec.- repeat on other arm- repeat on other arm
33 -push your arm upward and backward -push your arm upward and backward by other handby other hand
- feel the stretch, hold for 10 sec..- feel the stretch, hold for 10 sec..- repeat on other arm- repeat on other arm
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Generalized desk exercisesGeneralized desk exercises
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Calf RaisesCalf RaisesFrom a straight posture: Shoulders Back, From a straight posture: Shoulders Back, Back straight, Chin Up & Buttocks slightly Back straight, Chin Up & Buttocks slightly
Tucked In.Tucked In.Rise up to the ball of your feet & hold for a Rise up to the ball of your feet & hold for a
12 count.12 count.Lower to a standing position.Lower to a standing position.Repeat throughout the day.Repeat throughout the day.
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Single Leg Balance & ReachSingle Leg Balance & Reach
Single Leg Balance & ReachSingle Leg Balance & Reach From a straight posture sightly bend knees.From a straight posture sightly bend knees. Slowly reach one leg straight out front then move back to starting Slowly reach one leg straight out front then move back to starting
position without putting it down.position without putting it down. Using the same leg, slowly reach out to the side the move Using the same leg, slowly reach out to the side the move
back starting position without putting it down.back starting position without putting it down. Using the same leg, slowly reach out to the rear the move Using the same leg, slowly reach out to the rear the move
back starting position without putting it down.back starting position without putting it down. Complete this series 10 times around then switch legs.Complete this series 10 times around then switch legs.
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Invisible ChairInvisible Chair From a straight posture: Shoulders Back, Back straight, From a straight posture: Shoulders Back, Back straight,
Chin Up & Buttocks slightly Tucked In.Chin Up & Buttocks slightly Tucked In. Slowly bend down as if you are going to sit in a chair.Slowly bend down as if you are going to sit in a chair. Bend to a comfortable level & stand again.Bend to a comfortable level & stand again. Repeat throughout the day.Repeat throughout the day. For a bit of extra “umph” squeeze your buttocks while For a bit of extra “umph” squeeze your buttocks while
standing.standing. www.getwelluae.comwww.getwelluae.com
Tricep PressTricep Press Standing at your desk, bend at the hips while Standing at your desk, bend at the hips while
keeping a flat back and using your desk for support.keeping a flat back and using your desk for support. While holding a light weight, or simply using a closed While holding a light weight, or simply using a closed
fist, pull your elbow back while keeping your fist, pull your elbow back while keeping your shoulders square toward your desk.shoulders square toward your desk.
Slowly extend your elbow to a straight back position.Slowly extend your elbow to a straight back position. Extend & bend your elbow for 12 repetitions then Extend & bend your elbow for 12 repetitions then
switch to other arm.switch to other arm.www.getwelluae.comwww.getwelluae.com
Tips to maintain standing postureTips to maintain standing posture
Stand with weight mostly on the balls of the feet, not with Stand with weight mostly on the balls of the feet, not with weight on the heelsweight on the heels
Keep feet slightly apart, about shoulder-widthKeep feet slightly apart, about shoulder-width Let arms hang naturally down the sides of the bodyLet arms hang naturally down the sides of the body Avoid locking the kneesAvoid locking the knees Tuck the chin in a little to keep the head levelTuck the chin in a little to keep the head level Be sure the head is square on top of the neck and spine, Be sure the head is square on top of the neck and spine,
not pushed out forwardnot pushed out forward Stand straight and tall, with shoulders uprightStand straight and tall, with shoulders upright If standing for a long period of time, shift weight from one If standing for a long period of time, shift weight from one
foot to the other, or rock from heels to toes.foot to the other, or rock from heels to toes. Stand against a wall with shoulders and bottom touching Stand against a wall with shoulders and bottom touching
wall. In this position, the back of the head should also wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried to far touch the wall - if it does not, the head is carried to far forward (anterior head carriage).forward (anterior head carriage).
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Tips to maintain Walking PostureTips to maintain Walking Posture
Keep the head up and eyes looking Keep the head up and eyes looking straight aheadstraight ahead
Avoid pushing the head forwardAvoid pushing the head forward Keep shoulders properly aligned with Keep shoulders properly aligned with
the rest of the bodythe rest of the body
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Why Choose Standing Fit?Why Choose Standing Fit?
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Increased ProductivityIncreased ProductivityWorking while standing at your desk will provide you an Working while standing at your desk will provide you an increased level of energy thus allowing you to increase your increased level of energy thus allowing you to increase your production levels. It is difficult to maintain focus while production levels. It is difficult to maintain focus while sitting in a chair because your body produces less energy. sitting in a chair because your body produces less energy. When you're standing you are consistently moving, shifting When you're standing you are consistently moving, shifting weight from one leg to the other; you are moving so your weight from one leg to the other; you are moving so your brain moves & you move along with your work daybrain moves & you move along with your work day
Burn CaloriesBurn CaloriesEven standing for just four hours daily can burn an extra Even standing for just four hours daily can burn an extra 200 calories a day–leading to a 20 lb. weight loss over the 200 calories a day–leading to a 20 lb. weight loss over the course of a year. Standing more often also contributes to an course of a year. Standing more often also contributes to an overall better sense of well-being and health.overall better sense of well-being and health.
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Strengthen Leg MusclesStrengthen Leg MusclesExcessive sitting weakens yours muscles in your legs and the hips. Excessive sitting weakens yours muscles in your legs and the hips. Your glutes are totally inactive when you are sitting. To be able to Your glutes are totally inactive when you are sitting. To be able to effectively walk, run or lift weights you need strong, engaged effectively walk, run or lift weights you need strong, engaged glutes.glutes.
Stimulate Blood CirculationStimulate Blood CirculationStanding promotes blood flow to your muscles and brain. Sitting Standing promotes blood flow to your muscles and brain. Sitting can “pinch” your veins and arteries which can leave you feeling can “pinch” your veins and arteries which can leave you feeling lethargic. Standing up at your desk allows your blood to freely lethargic. Standing up at your desk allows your blood to freely flow providing more oxygen gets to your brainflow providing more oxygen gets to your brain
Improve Mental ClarityImprove Mental ClarityBlood flow & oxygen to the brain will improve your mental Blood flow & oxygen to the brain will improve your mental sharpness. When you sit you are lethargic & easily distracted. In sharpness. When you sit you are lethargic & easily distracted. In contrast, when you stand you will become more focused & contrast, when you stand you will become more focused & therefore more creative.therefore more creative.
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Stay healthyStay healthy
Thank you…!Thank you…!
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