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Standing Posture – Mistakes & Correction Tips

Standing Posture – Common Mistakes & Correction Techniques

In the previous article we discussed how we can correct sitting posture and minimize side effects of prolonged sitting. This article will focus on maintaining a neutral standing posture. Majority of people stand less compared to sitting. Regardless of that it’s important to practice it correctly. There are jobs which require standing for prolonged hours. Standing is better than sitting but doing it inappropriately can cause some health concerns.

From the previous two articles, we have almost understood the neutral positions of different joints and cues to correct them. This will make it easier to get into a correct standing posture.



Common Standing posture mistakes

  • Narrow stance
  • Excessive weight bearing on one foot
  • Hyperextended or locked knees
  • Bent knee specially seen in people wearing high heels
  • Anterior pelvic tilting (increase low back arch excessively) most commonly seen these days
  • Flat back – flattening of lower back
  • Shoulders dropping forward
  • Forward head – chin poking out
  • Looking down – eye gaze near feet
incorrect-standing

Incorrect foot and knee position


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Incorrect pelvic position

Tips and sequencing of correcting posture



Sitting Posture – Are you practicing it right??

What is the right sitting posture?

In the previous article on posture, we discussed basics of a right sitting posture. This article will focus on the neutral joint position while sitting and cues to correct them. Now days, majority of people spend their time at work or home, sitting in front of a computer. We tend to ignore the fact that human being was evolved to be active, to walk, to run and not sit for 8+hours at a desk. A plethora of problems arises from prolonged sitting and also the way we sit. Health conditions can range from chronic neck and low back pain, fatigue, increased risk of cardiovascular, metabolic disorders and many more.

Interestingly many people are aware of these facts but they find it hard to do anything about it. It’s surely not that feasible or practical to just change your line/type of work. However, there are ways to reduce the impact of sitting on the body. The most common sitting posture mistakes we encounter at work are slouched posture, forward head, resting to one side and bad work station ergonomics. There are more if we look down further at the position of feet which can lead to poor blood flow and knee joint pain.




Common Sitting posture mistakes

incorrect-sitting-postures

  • Forward head posture
  • Neck rotated (commonly seen in people working on two screens and also if the screen is kept on the side)
  • Hunched back
  • Protracted shoulders
  • Arms kept too far from the body
  • Forearms not resting on the table
  • Side bending or listing at back (tends to happen when people rest to one side – specially on the opposite side of hand using mouse)
  • Posterior pelvic tilt ( which forces the spine to hunch)
  • Sitting forward (buttocks not close to back rest)
  • Crossing of legs
  • Knees excessively bend and feet kept under the chair either straight or crossed
  • Feet kept far from the body
  • Sitting for prolonged hours without regular breaks and enough movementincorrect-foot-postures





Continue reading – Page 2 of 3



Shoulder exercise – Let’s do it right

 Dumbbell shoulder press

shoulder exercise

Dumbbell shoulder press

Dumbbell press is one of the pushing exercises to train those big shoulder muscles. It is a great functional exercise for upper body. However, it is one of the most common exercise to develop upper body issues if done incorrectly. To get that right technique and avoid injuries, it’s important to understand about shoulder’s axis of movement. There are two axis formed at shoulder joint. First one is body axis and second one is the scapular axis(refer pic 1). Majority of people do all their exercises in body axis, which leads to injuries. Poor posture is another reason for scapular axis to shift further forward and cause injuries.



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Pic 1  – Red line – Body Axis                                Green line – Shoulder blade axis





The prime muscle we train with this exercise is deltoids. Other muscle involved is upper pectorals and triceps and rotator cuff muscle in stabilizing humeral head.

Common mistakes while doing dumbbell press exercise: Next Page



Understanding Correct Posture Part – 1

Understanding Correct Posture

For years we have been told to sit and stand straight maintaining a good posture. In spite all said, poor posture has become an epidemic among humans, thanks to the urban lifestyle. Life has become nothing but long hours of sitting at work and living in the new world of mobile phones and tablets. This digital world has surely made things easy, fast and accessible but at the cost of your movement, physical work and health. These are the side effects of urbanization, which we have already discussed in detail in one of our articles. Please click here to read it if you have missed.




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Correct posture is when the whole musculoskeletal system is working at its optimum. Right alignment of joints and a good balance between the muscles, ensuring no excessive strain is placed on any structure. A correct posture not only engages the right muscles, it also reduces your effort in carrying out activities. Now the million dollar question is what a correct posture is and how one can avoid excessive strain on the joints and muscles.  The most common answer would be standing and sitting straight. However, “straight” is not the right word when it comes to many joints of the body. The right word here should be neutral. Being straight somewhat corrects your posture but if you are not aware of the neutral position, compensation is meant to happen to achieve a straight posture. Many a times the word “straight” can be misleading.



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Next important thing to consider while correcting posture is to include each and every joint. However, we often only concentrate at one particular area of body or joint. For example, when people try to correct their sitting posture they seem more focused on straightening their spine, ignoring the pelvis shoulders, feet and arm position. Our whole skeletal system is a chain. If you change something at one end it will affect the whole chain. This makes it important to understand the neutral position of every joint in our skeletal system.