The document discusses the importance of maintaining good posture while standing. It notes that poor posture can contribute to back and neck problems over time. It provides examples of bad posture habits like slouching or carrying heavy items unevenly. The effects of bad posture are described as muscle imbalances, pain, joint issues, and reduced work performance. The document recommends exercises and stretches that can be done at the desk like calf raises, leg balances, and tricep presses to improve posture. Tips for good standing and walking posture are also provided. Overall benefits of standing more at work like increased productivity, calorie burning, and blood flow are highlighted.

1. EFFECTIVENESS OF
MAINTAINING A
GOOD POSTURES..!
Prepared by
Dr. Hiren Zinzuvadiya, BPT, (MIAP),
Getwell Medical Center, Dubai
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2. WHY IS IT NECESSARY TO
MAINTAIN A GOOD STANDING
POSTURE ???
 SIMPLICITY MEANS ACHIEVEMENT OF
MAXIMUM EFFECT WITH MINIMUM
MEANS
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3. Fac
t
Although standing is something
we do everyday most of us have
never really given "the art of
proper standing" a second
thought. Many people are actually
unaware that their standing habits
can contribute to their back and
neck problems .If you're one of
those people,
please stop doing this…!
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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
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5. ADVERSE EFFECT OF
BAD POSTURE ON THE
BODY
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6. Over uses of particular group of
muscles (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
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7. Stiffness of joints
Structural deformities
Neck and back problems
Developments of secondary problems
fatigue
irritabilities (due to painstiffness)
stress
diversion of concentrations
Reduces over all working performance
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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
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10. www.getwelluae.com

11. ULTIMATE SOLUTIONS…?
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12. Exercise at your Desk
Why wait to exercise until
your at the gym, start your
workout at work.
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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
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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
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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.
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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
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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
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18. Generalized desk exercises
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19. Calf Raises
From a straight posture: Shoulders Back, Back
straight, 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.
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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.
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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
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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).
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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
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25. Why Choose Standing Fit?
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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 you're 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.
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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.
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28. Stay healthy
Thank you…!
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