This document discusses 7 postural habits that are important for health. 1) Squat down instead of bending over to pick things up to avoid stressing the lower back. 2) Sleep on your side instead of your back or stomach to avoid neck and back pain. 3) Keep shoulders back and down to avoid rounding of the upper back. 4) Put weight on heels instead of toes to protect the knees. 5) Keep the head back instead of tilted forward to avoid neck strain. 6) Maintain a straight back and avoid excessive rounding or arching. 7) Move more and take breaks from sitting to prevent lower back problems. Adopting these postural habits can help increase health and avoid

1. POSTURAL HABITS
Physical Education
1º ESO
IES CLARA CAMPOAMOR
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2. Postural Habits to Make Now To Increase Your Health
1. INTRODUCCION
How many people do you know who deal with pain in the:
 Lower back
 Neck
 Wrists
For example, At my workplace I know 5. And our group
counts 12 people doing a desk job. Some took medication.
Others had surgery. Unfortunately, the pain never went
away. It always comes back. Why? Because the cause isn't
addressed: posture.
2. POSTURE
Posture is key to health. If your posture is not as it was meant to be, you'll experience pain
sooner or later.
How do you sleep? How do you pick up something
from the floor? How's your posture, right now,
reading this article? Time for a check-up :
7 Postural Habits You Must Make Now to Increase Your Health.
1. Squat Down. Picking up something from the floor by bending over stresses your lower
back. The heavier the object, the greater the stress.
The correct way is to Squat down: bend your knees.
Squatting down relies on your leg muscles. Consider Strength Training if you have weak legs. It
will make it easier.
2. Sleep On Your Side. Lose the habit of sleeping on your stomach or back:
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3.  Sleeping on the stomach is bad for your neck.
 Sleeping on the back is bad for your lower back.
 Sleep on your side and try a pillow between your knees.
3. Shoulders Back & Down. Slouching the shoulders leads to rounding of the upper back. This
stresses your neck, elbows & wrists.
Whether you're:
Sitting at your desk
Driving your car
Performing a Bench Press
Put your shoulders back & down. It will keep you in good health.
4. Weight on Your Heels. Never put the weight on your toes: it's bad for the knees. Put the
weight on your heels when:
 Climbing stairways
 Walking around
 Sitting on a chair
Curl your toes up if you have problems keeping your
heels on the floor.
5. Head Back. Especially if you're a desk jockey. Letting
your head tilt forward stresses the neck muscles. Put your head back & tuck your chin in.
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4. 6. Back Straight. Two postural habits that will eventually cause problems:
Excessive rounding of the back; or excessive arching of the back
Avoid at all costs. Keep your back straight and your shoulders back & down, you'll be ok.
7. Move More.
You sit too much. Sitting for extended periods of time causes lower back problems. Move
more. I know it's not easy, but you need to. If you're a desk jockey: get up every 30mins,
stretch all muscles, then get back to work.
Print this article & put it somewhere you can see it daily. It will remind you to check your
posture. A big reward will await you 10 years from now.
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