“Better Posture”
Whether we are sitting, standing, or walking, our balancing ability is necessary and vital for healthy, injury free living. Alignment of the spine is crucial for the efficient functioning of our bodies. When people are burdened with physical problems and mental stresses, they often refer to themselves as being “out of balance”, “out of sync” or “can’t get one foot in front of the other.” What happens when our bills aren’t paid? We can’t “balance” the check book. Think about the groans the washing machine makes when the wet clothes are spinning around all on one side of the machine. It sounds as if it is spinning uncontrollably because the load is not balanced equally throughout the machine. We function at a more efficient level when standing with equal weight on each foot, or when walking with a rhythmic balance between both sides of our body with head directly over our neck and evenly spaced between both shoulders.
In yoga, for example, the first standing posture is the mountain posture in which we align the spine and perfectly balance the sides of the body. Only after practicing mountain posture do we extend the limbs and try to balance on one leg. One important purpose for balance is that it helps prevent falls. In older adults a broken hip from a fall is a medical crisis that could lead to loss of independence. Most falls happen at home. Some ways to prevent these accidents are proper lighting, nonskid rugs, installing handrails, and keeping a tidy home.
No matter what activity you are performing, concentrate on proper posture by lifting your breast bone, keeping your head erect
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and looking forward, lowering your shoulders and engaging your abdominal muscles. Don’t slouch when sitting at your desk and move from your chair often during the work day. Wear properly fitted shoes and stay off slippery surfaces whenever possible.
To practice correct posture, stand with your back to a wall with your heels about 2 inches from the wall. Press your back into the wall and lift your breastbone with head erect and look forward. Check that your shoulders are back and down the wall. Maintain a natural arch in your lower back and point your feet forward. Walk away from the wall and check your posture in a mirror. Are both hips and shoulders on the same level? Are you leaning to one side? During the day give yourself a chance to stand safely on one leg while holding onto a sturdy object to feel your balance. Also try walking
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one foot in front of the other, heel to toe, to help increase your balance.
Sources:
Guidelines For Safe Movement, National Osteoporosis Foundation Report.
Article by Bob McDowell, Certified Personal Trainer.