Healthy Bones - Properly align your spine
Body alignment refers to how your head, shoulders, spine and hips positions relate to each other. You can reduce stress on the spine with a good, proper alignment.
Here’s how you can practice a proper alignment:
- Stand against a wall with your heels 2 inches away from the wall.
- Flatten your back against the wall, and tighten your stomach
- Look straight ahead.
- Lift your breast bone, so you slightly expand your chest cavity.
- Maintain this position, and take a look in the mirror.
Sitting posture
- When sitting, your feet should be flat on the floor.
- Use a pillow to support your lower back that allows you to maintain a normal arch in your back.
- Keep your head, back, and hips in alignment.
- Your hips and knees should be at the same level.
- Try not to lean forward, keeping your head straight with your body.
Good Walking Posture
- Walk with your feet pointing straight ahead.
- Maintain good alignment for head, shoulders, back, and hips.
- Do not lock your knees, and always keep them slightly bent.
Bending down and lifting
- Do not bend your back and let your back do all the lifting.
- Bend down with your legs, and let your legs do the lifting.
- Keep your feet about shoulder width, and squat or kneel down to pick up the object.
- Bring the item up to waist level, and lift up with your legs.
- Try not to lift anything too heavy. Ask for help if needed.
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