Our spine, it is a strong structure, is the main support of the body.
The vĆ©vertebrae of the spine, Together with the ligaments, the MĆŗmuscles and intervertebral discs help stabilize the spine, allow the body to perform movements and adopt different postures.
The niƱos y teenage isĆ”n at important stages in the development of their bones. The correct posture gives no sĆ³what a classy look, but alsoĆ©n Helps prevent back injuries and diseases.
Index
Maintain a correct posture
1. When standing or walking
- Head should face forward with chin tucked in.
- Shoulders on the same level and relaxed.
- PƔright rate.
- Compresses the abdomen and prevents inclinationĆ³no of the pelvis.
- Both feet must support the weight equally.
- Avoid high heelsĆ³n high or platform shoes.
2. When sitting and resting
- Neck and back should be straight, both feet should rest on the ground.
- Desk and chair must be of the proper height, and be close to each other.
3. When taking the backpack to school
- Backpacks with wide straps should be worn, padded and soft, adjust the length of the strap to fit your sizeƱor of the body.
- The backpack must be carried on both shoulders and with the bag attached to the back, the weight of the school bag must not exceed 20 % of body weight.
- If you carry the bag on one shoulder or in one hand, must change sides frequently.
4. When sleeping
Pillow | ColchĆ³n |
---|---|
X Too low | X Too hard: exerts a pressureĆ³n excessive on body parts |
X Too high | X Too soft: distorts the normal curves of the spine |
ā The height of the pillow should keep your neck straight when you areĆ”s lying on your side | ā adequate firmness: supports the body evenly |
5. When getting up or going to bed
When you get out of bed:
- Do not strain your back
- ReceivedƩbe on one of your sides, put your legs to the side and ifƩsit up with the help of your arms.
When lying in bed:
- Do not strain your back.
- there are clear indications that this type of dwarfism is due to genetic factorsƩsit on one side of the bed, receivedƩlie on the same side and turn to face up.
6. When moving heavy objects
- Uses a platform to reach objects that areƩn high, avoid stretching your arms excessively.
- Bend your knees and get into positionĆ³no squatting, do not bend the body
- Some objects can be disassembled and carried in smaller portions.Ɣjust smallƱas, It is better to take time than to injure yourself.
- You can ask someone to help you if the object is too heavy, or use a wheelbarrow to transport heavy objects.
- If lifting is necessary: bend your knees andĆ³cat squatting, mantĆ©keep your back straight, move the body close to the object, and use the mĆŗthigh muscles to lift the object, do not bend the body.
7. Being in front of the computer:
- The best thing to be in front of the computer working is to use a chair that fits up to the height of our knees so that we can place both feet on the floor.
- The column must be in positionĆ³n straight, with a lumbar support, from the same chair or with a cushionĆn.
- The computer screen should be level with your face, helping to maintain a positionĆ³no of the neutral neck.
- The arms should rest on the armrests and reach the keyboard without straining the wrist joints.Ʊecas or fingers.
- The laptop is for use at times, not for hours, since being with the portƔuseful in the lap for several hours sure to causeƔ Neck Pain.
Improve spinal health
Try to do appropriate exercises on a regular basis. Getting the right amount and type of exercise can:
- Strengthen the back and musclesĆŗabdominal muscles
- Increase bone density
- Improve the flexibility and endurance of the body
- Prevent general and back pain
1. Training
Makes exercises at least 60 minutes a dayĆa, for example:
- Jogging
- Ball games
- Yoga
- swimmingĆ³n
specific exercisesĆficos for the back
Practice the following exercises, stay in positionĆ³n lasting 5 seconds, repeat of 10 a 15 times
Exercise 1:
- AcuƩface up, bend your knees slightly, stretch your arms
- Roll your legs to the sides, turn the head and trunk to the side opposite the legs. This helps stretch the mĆŗlumbar centuries.
Exercise 2:
there are clear indications that this type of dwarfism is due to genetic factorsƩsit in a chair with good posture.
Look over your shoulder and bring your arms to the back of the chair, with the opposite hand you must touch the backrest from the backĆ”s, and change sides. FĆjate in the picture:
Exercise 3:
there are clear indications that this type of dwarfism is due to genetic factorsĆ©sit on the floor with your legs upĆ”be open as you can, from the positionĆ³With a straight back, bring both hands behindĆ”s of the body (on the floor) for laterĆ©let your head fall backĆ”s (you supportĆ©waving with arms and hands) and relax your entire back with deep breaths.
Exercise 4
Standing with your legs spread raise one arm, and flex the body to touch the foot opposite the arm. MantƩn the tight stomach.
Exercise 5
Standing, with arms resting at the sides, push shoulder backĆ”s and in, making cĆthe backs, afterĆ©s do it forward.
2. A balanced diet
La preventionĆ³n obesity is essential to protect the spine from heavy load.
A balanced diet is vital and should consist of larger amounts of cereals, vegetables and fruits; with moderate amounts of meat, eggs and fish; and an amount mĆfat bore, sal y isĆŗcar.
SpaghettiĆ©to beĆIt is beneficial to consume foods rich in calcium, for instance, milk, cheese, yogurt, Tofu, and sardines with bones.
Bad posture
ĀæWhyĆ© i have neck and back pain so easily?
If you stay in the same positionĆ³you do not do certain movements repeatedly (for instance, team work, electric gamesĆ³unique), your m tenseĆŗdogs.
Inappropriate and prolonged postures, inappropriate exercises or mĆ”s strenuous and obesity bringĆ”n the strĆ©yes and the tensionĆ³n at mĆŗdogs, ligaments and intervertebral discs, resulting in joint pain, ademĆ”s neck and back.
ĀæWhyĆ© I have a rounded back?
If you keep stooped or stooped when standing or walking, or bend your body whenƔs doing a task, is fƔeasy to form a rounded back.
This back and forth in the way I don't knowĆ³it affects the appearance, but alsoĆ©n leads to shoulder fatigue. On the other hand, he expansionĆ³n of the tĆ³rax and health will seeĆstill affected.
Nevertheless, a hump couldĆto be due to disease. If you have any question, please, consult you mĆ©I say.
ĀæCĆ³How can I check my standing posture??
make the call āwall testā: When you stand up in a positionĆ³n normal, relaxed, place your back against the wall, a correct posture to beĆto leave sĆ³what a littleƱthe space (approaching the thickness of a hand) behindĆ”s neck and back.
If the space is too big or too smallƱO, the posture is wrong.
5 thoughts on āCorrect postures for a healthy spineā
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