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  • 1. EFFECTIVENESS OF MAINTAINING AGOOD POSTURES..! Prepared by Dr. Hiren Zinzuvadiya, BPT, (MIAP), Getwell Medical Center, Dubai www.getwelluae.com
  • 2. WHY IS IT NECESSARY TO MAINTAIN A GOOD STANDING POSTURE ??? SIMPLICITY MEANS ACHIEVEMENT OF MAXIMUM EFFECT WITH MINIMUM MEANS www.getwelluae.com
  • 3. Fac t Although standing is something we do everyday most of us have never really given "the art of proper standing" a secondthought. Many people are actuallyunaware that their standing habits can contribute to their back and neck problems .If youre one of those people, please stop doing this…! www.getwelluae.com
  • 4. EXAMPLES OF BAD POSTURE SLOUCHING WITH THE SHOULDERS HUNCHED FORWARD LORDOSIS (ALSO CALLED "SWAYBACK"), WHICH IS TOO LARGE OF AN INWARD CURVE IN THE LOWER BACK CARRYING SOMETHING HEAVY ON ONE SIDE OF THE BODY CRADLING A PHONE RECEIVER BETWEEN THE NECK AND SHOULDER WEARING HIGH-HEELED SHOES OR CLOTHES THAT ARE TOO TIGHT KEEPING THE HEAD HELD TOO HIGH OR LOOKING DOWN TOO MUCH www.getwelluae.com
  • 5. ADVERSE EFFECT OFBAD POSTURE ON THE BODY www.getwelluae.com
  • 6. Over uses of particular group ofmuscles (stress) Disuse atropy(wasting) of opposite group of muscles Imbalance between group of muscles reduces muscles strength Pain and spasm (due to pain) Restrictions of joints movements www.getwelluae.com
  • 7. Stiffness of jointsStructural deformitiesNeck and back problemsDevelopments of secondary problems fatigue irritabilities (due to painstiffness) stress diversion of concentrationsReduces over all working performance www.getwelluae.com www.getwelluae.com
  • 8. www.getwelluae.com
  • 9. CORRECT YOURSELF Identify your posture with following manners 1 observe in front of mirror 2 ask your colleague 3 ask your doctor www.getwelluae.com
  • 10. www.getwelluae.com
  • 11. ULTIMATE SOLUTIONS…? www.getwelluae.com
  • 12. Exercise at your DeskWhy wait to exercise untilyour at the gym, start your workout at work. www.getwelluae.com
  • 13. How to form activities patterns Type - stretching exercises to the extremities generalized desk exercises of muscles Times - 5-7mins/day Frequency - 2-3 times/day www.getwelluae.com
  • 14. Stretching exercises Calf muscle -walk standing position -bend forward leg from knee keeping back leg straight -feel the strech,hold for 10 sec. -rep. 3-4 times at a time www.getwelluae.com
  • 15.  Thigh( quadriceps )muscle -stand beside the wall - one arm support by aside -bend your one knee completely using another arm back -keep back straight and feel the strech,hold 10 sec. - repeat on other leg. www.getwelluae.com
  • 16.  Back muscles -keep the feet apart by 1 fit -keep both the arm at hip area by thumb pointing outward -keep the knee slight bend -lean back ward by pushing hip forward -feel the stretch hold for 10 sec. -rep.3-4 times at a time www.getwelluae.com
  • 17.  Neck and collar muscles 1 -hold (clasp) both the hand -stretch it back side/front side, with head pushing down -feel the stretch, hold for 10 sec. 2 -push your arm aside by other hand - feel the stretch, hold 10sec. - repeat on other arm 3 -push your arm upward and backward by other hand - feel the stretch, hold for 10 sec.. - repeat on other arm www.getwelluae.com
  • 18. Generalized desk exercises www.getwelluae.com
  • 19.  Calf RaisesFrom a straight posture: Shoulders Back, Backstraight, Chin Up & Buttocks slightly Tucked In. Rise up to the ball of your feet & hold for a 12 count. Lower to a standing position. Repeat throughout the day. www.getwelluae.com
  • 20. Single Leg Balance & Reach Single Leg Balance & Reach From a straight posture sightly bend knees. Slowly reach one leg straight out front then move back to starting position without putting it down. Using the same leg, slowly reach out to the side the move back starting position without putting it down. Using the same leg, slowly reach out to the rear the move back starting position without putting it down. Complete this series 10 times around then switch legs. www.getwelluae.com
  • 21. Invisible Chair From a straight posture: Shoulders Back, Back straight, Chin Up & Buttocks slightly Tucked In. Slowly bend down as if you are going to sit in a chair. Bend to a comfortable level & stand again. Repeat throughout the day. For a bit of extra “umph” squeeze your buttocks while www.getwelluae.com
  • 22. Tricep Press Standing at your desk, bend at the hips while keeping a flat back and using your desk for support. While holding a light weight, or simply using a closed fist, pull your elbow back while keeping your shoulders square toward your desk. Slowly extend your elbow to a straight back position. Extend & bend your elbow for 12 repetitions then switch to other arm. www.getwelluae.com
  • 23. Tips to maintain standing posture Stand with weight mostly on the balls of the feet, not with weight on the heels Keep feet slightly apart, about shoulder-width Let arms hang naturally down the sides of the body Avoid locking the knees Tuck the chin in a little to keep the head level Be sure the head is square on top of the neck and spine, not pushed out forward Stand straight and tall, with shoulders upright If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes. Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried to far forward (anterior head carriage). www.getwelluae.com
  • 24. Tips to maintain Walking Posture Keep the head up and eyes looking straight ahead Avoid pushing the head forward Keep shoulders properly aligned with the rest of the body www.getwelluae.com
  • 25. Why Choose Standing Fit? www.getwelluae.com
  • 26.  Increased Productivity Working while standing at your desk will provide you an increased level of energy thus allowing you to increase your production levels.  It is difficult to maintain focus while sitting in a chair because your body produces less energy.  When youre standing you are consistently moving, shifting weight from one leg to the other; you are moving so your brain moves & you move along with your work day Burn Calories Even standing for just four hours daily can burn an extra 200 calories a day–leading to a 20 lb. weight loss over the course of a year. Standing more often also contributes to an overall better sense of well-being and health. www.getwelluae.com
  • 27.  Strengthen Leg Muscles Excessive sitting weakens yours muscles in your legs and the hips. Your glutes are totally inactive when you are sitting.  To be able to effectively walk, run or lift weights you need strong, engaged glutes. Stimulate Blood Circulation Standing promotes blood flow to your muscles and brain.  Sitting can “pinch” your veins and arteries which can leave you feeling lethargic.  Standing up at your desk allows your blood to freely flow providing more oxygen gets to your brain Improve Mental Clarity Blood flow & oxygen to the brain will improve your mental sharpness.   When you sit you are lethargic & easily distracted.  In contrast, when you stand you will become more focused & therefore more creative. www.getwelluae.com
  • 28. Stay healthyThank you…! www.getwelluae.com