Postural hygiene

Postural hygiene

Directed by Yolanda Cózar and Marta Cózar.

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Index

¿What is the correct posture when walking?

¿What is the correct posture for sleeping?

¿What is the correct posture for heavy lifting?

¿How to lift a heavy object correctly?

¿What is the best sitting posture?

Correct sitting posture

Personal Opinion

Bibliography

¿What is the correct posture when walking?

¿What is the correct posture when walking?

Although it may seem like it, the act of walking goes far beyond putting one foot in front of the other, because in this physical activity not only the legs move but the whole body, so doing it wrong can bring several problems.

Correct Walking Posture

• Stand up straight

Slouching or leaning backwards puts undue pressure on your back muscles.

• Keep your eyes straight ahead

Looking down can not only help you lose your balance, it also causes your neck to hunch and create an awkward posture, resulting in aches and pains.• Shoulders Back & RelaxedA tip for finding the ideal shoulder posture is to shrink them for a moment, then relax them and let them slowly go backwards.

• Tighten the abdomen

Maintaining tension in the muscles of the abdomen can help to get your body posture right when walkingThe idea is that without stopping breathing, people will contract their abdomen slightly.

• Heel first and toe

One of the oldest walking techniques is the most indicated to have the correct posture, and it is to maintain the balance of the body by putting first the heel and then the ball of the foot to take a step.

¿What is thecorrect sleeping position?

Rest is essential both to stay fresh in our day-to-day life and to recover from our workouts.

VS

• The best sleeping position is on your back, on your back.But we must keep in mind a couple of points:

• The worst sleeping position, the one we should avoid, is sleeping on our stomach. In this posture our spine is totally misaligned and great pressure is generated in the lower back.

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What is the correct posture for lifting heavy objects?

There are times when due to our work, because we move or for whatever reason we have the need to carry heavy things, but we do not exceed the capacity to do this. That is why it is necessary to learn the correct way to lift heavy objects off the ground, otherwise we could hurt ourselves.

¿How to lift a heavy object correctly?

•Breathe. • As you exhale, bend your knees, bend your legs, and grasp the object with both hands. • Do it with slow and gentle movements, sudden and fast movements can cause the back muscles to overexert themselves. • Remember to contract your stomach muscles and keep your back firm. • Keep the load close to your body. • Face what you're lifting as you lift it.

What is the best sitting posture?

• Good posture is a healthy habit that will allow you to: • Keep bones and joints aligned so that muscles work properly. • Reduce wear and tear on joints and prevent inflammatory diseases • Decrease pressure on the spine and prevent it from deforming. • Prevent fatigue • Prevent muscle and back pain.

Correct sitting posture

The characteristics of a correct sitting position:• Constantly change position when sitting.• Take short walks around the office• Stretch muscles gently to relieve muscle tension.• Do not cross your legs• Keep your feet on the floor with your ankles slightly in front of your knees.• Keep your back straight and your shoulders back.• The buttocks should touch the back of the chair.• Keep your knees bent at right angles• Keep your head up and your chin parallel to the floor. • Keep your feet flat on the ground.

I found this work very interesting because I have learned about the correct postures whether for sleeping, walking or running. One of the most interesting has been sleeping, because normally people don't give importance to this posture so when we get up our neck hurts and we have contractures.

Yolanda Cózar

I found this work very interesting because it is very important in our daily lives and at the same time it has helped me to correct postures when I carry heavy objects so as not to injure myself.

Marta Cózar

Bibliography

¿Cuál es la postura correcta al caminar? Expertos lo explican - Salud - ELTIEMPO.COM¿Cuál es la mejor (y la peor) postura para dormir? (vitonica.com) Postura correcta para levantar objetos pesados, Como levantar un objeto pesado correctamente (fuentesaludable.com) Postura al sentarse: ¿Cuál es la postura correcta? (okdiario.com)

!Thanks a lot!

1- On the one hand, the most correct thing to do would be to sleep without a pillow to achieve a correct alignment of our neck. 2- Placing a pillow under the knees is another small gesture we can make to improve the alignment of our spine while we sleep. • 3- Finally, we must not forget to take care of our mattresses and pillows: it is necessary to turn the mattresses regularly and renew them when necessary.