Correct postures for a healthy spine

Our spine, it is a strong structure, is the main support of the body.

The vévertebrae of the spine, Together with the ligaments, the Múmuscles and intervertebral discs help stabilize the spine, allow the body to perform movements and adopt different postures.

The niños y teenage isán at important stages in the development of their bones. The correct posture gives no sówhat a classy look, but alsoén Helps prevent back injuries and diseases.

Maintain a correct posture

1. When standing or walking

• Head should face forward with chin tucked in.
• Shoulders on the same level and relaxed.
• Páright rate.
• Compresses the abdomen and prevents inclinationóno of the pelvis.
• Both feet must support the weight equally.
• Avoid high heelsón 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 sizeñor 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	Colchón
X Too low	X Too hard: exerts a pressureón excessive on body parts
X Too high	X Too soft: distorts the normal curves of the spine
✓ The height of the pillow should keep your neck straight when you areás lying on your side	✓ 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
• Receivedébe on one of your sides, put your legs to the side and ifésit 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 factorsésit on one side of the bed, receivedélie on the same side and turn to face up.

6. When moving heavy objects

• Uses a platform to reach objects that areén high, avoid stretching your arms excessively.
• Bend your knees and get into positionóno squatting, do not bend the body
• Some objects can be disassembled and carried in smaller portions.ájust smallñas, 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 andócat squatting, mantékeep your back straight, move the body close to the object, and use the múthigh 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 positionón straight, with a lumbar support, from the same chair or with a cushionín.
• The computer screen should be level with your face, helping to maintain a positionóno of the neutral neck.
• The arms should rest on the armrests and reach the keyboard without straining the wrist joints.ñecas or fingers.
• The laptop is for use at times, not for hours, since being with the portáuseful in the lap for several hours sure to causeá 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 musclesúabdominal 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 dayía, for example:

• Jogging
• Ball games
• Yoga
• swimmingón

specific exercisesíficos for the back

Practice the following exercises, stay in positionón lasting 5 seconds, repeat of 10 a 15 times

Exercise 1:

• Acuéface 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 múlumbar centuries.

Exercise 2:

there are clear indications that this type of dwarfism is due to genetic factorsésit 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 backás, and change sides. Fíjate in the picture:

Exercise 3:

there are clear indications that this type of dwarfism is due to genetic factorsésit on the floor with your legs upábe open as you can, from the positionóWith a straight back, bring both hands behindás of the body (on the floor) for laterélet your head fall backás (you supportéwaving 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. Mantén the tight stomach.

Exercise 5

Standing, with arms resting at the sides, push shoulder backás and in, making cíthe backs, afterés do it forward.

2. A balanced diet

La preventionón 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 mífat bore, sal y isúcar.

Spaghettiéto beíIt is beneficial to consume foods rich in calcium, for instance, milk, cheese, yogurt, Tofu, and sardines with bones.

Bad posture

¿Whyé i have neck and back pain so easily?

If you stay in the same positionóyou do not do certain movements repeatedly (for instance, team work, electric gamesóunique), your m tenseúdogs.

Inappropriate and prolonged postures, inappropriate exercises or más strenuous and obesity bringán the stréyes and the tensionón at múdogs, ligaments and intervertebral discs, resulting in joint pain, además neck and back.

¿Whyé I have a rounded back?

If you keep stooped or stooped when standing or walking, or bend your body whenás doing a task, is fáeasy to form a rounded back.

This back and forth in the way I don't knowóit affects the appearance, but alsoén leads to shoulder fatigue. On the other hand, he expansionón of the tórax and health will seeístill affected.

Nevertheless, a hump couldíto be due to disease. If you have any question, please, consult you méI say.

¿CóHow can I check my standing posture??

make the call “wall test”: When you stand up in a positionón normal, relaxed, place your back against the wall, a correct posture to beíto leave sówhat a littleñthe space (approaching the thickness of a hand) behindás neck and back.

If the space is too big or too smallñO, the posture is wrong.