POSTURAL HABITS
PROJECT 2 QUARTER
INDEX
2. Standing up straight
What are they?
1. Sitting attentively
5. Stretches regularly
4. Strengthen your core
3. Take breaks
7. Be aware of the use of technology
6. Practice proper ergonomics
8. Sleep well
9. Wear supportive footwear
10. Get proffesional help
Conclusion
Thanks
WHAT ARE THEY?
Taking care of your posture is essential to maintaining good physical and emotional health. Postural habits and routines are practices that we adopt in our daily lives to maintain a proper alignment of our body, especially in relation to the spine. These practices are critical to preventing injuries and improving our quality of life.
1. Sitting attentively
Start by being aware of how you feel, whether it’s at your desk, in a car or on a couch. Keep your feet flat on the floor, knees at a 90-degree angle and back straight. Avoid bending or leaning forward excessively. Consider using a lumbar support cushion to maintain the natural curve of your lower back.
2. Standing up straight
While standing, distribute weight evenly over both feet, with shoulders back and down. Imagine a rope tied to the crown of your head that gently pulls you up. Activates the core muscles to support your spine and prevents you from overstretching or bending forward.
3. Take breaks
Avoid being in one position for too long, either sitting or standing.Set a timer to remind you to take short breaks every hour. Use these breaks to stretch your muscles, walk or do simple exercises to counteract the effects of sitting or standing for a long time.
4. Strengthen your core
A strong core is crucial to maintaining good posture. Incorporate exercises like planks, bridges and bird-dogs into your exercise routine to strengthen the muscles that support your spine. Yoga and Pilates are also great options for improving core strength and posture.
5. Stretches regularly
Tense muscles can disalign your body and contribute to poor posture. Incorporate stretching exercises into your daily routine to improve flexibility and release tension in key areas such as the chest, shoulders, hips and hamstrings. Focus on stretches that target muscles that tend to tense from sitting or bending for a long time.
6. Practice proper ergonomics
Whether at work or at home, make sure your environment encourages good posture.Invest in an ergonomic chair and adjustable desk setting that allows you to maintain proper alignment while working. Place your computer monitor at eye level to avoid straining the neck and use a keyboard and mouse that promote a neutral wrist position.
7. Be aware of the use of technology
Excessive use of smartphones and other electronic devices can contribute to the "technological neck" and poor posture. Hold your devices at eye level to reduce tension in the neck and upper back. Take frequent breaks to relax your eyes and stretch your neck and shoulders.
SLEEP WELL
Your sleeping position may affect your posture. Choose a mattress and pillow that provide proper support for your spine and neck. Avoid sleeping face down, as this can strain your neck and lower back. Instead, choose to sleep on your back or side with a pillow between your knees for added support.
9. Wear supportive footwear
The choice of footwear can also affect your posture.Opt for shoes that provide proper support and cushioning for your feet. Avoid high heels or shoes with inadequate arch support, as they can unbalance your alignment and contribute to back pain.
10. Get proffesional help
If you are struggling to improve your posture despite your best efforts, consider seeking help from a physiotherapist, chiropractor, or postural specialist. They can assess your posture, identify any underlying problems and provide personalized exercises and recommendations to help you achieve optimal alignment.
CONCLUSION
A good posture is important for several reasons. Helps maintain the natural alignment of the spine, which reduces the risk of developing musculoskeletal problems such as back pain, neck pain and headaches. Proper posture also allows for efficient breathing and digestion, improves circulation, and enhances overall physical appearance and confidence.
There are several signs of poor posture. Some of them are curving or rounding shoulders, a head-forward position, an excessively arched or flat lumbar area and uneven hips or shoulders. You may also experience discomfort or pain in your back, neck, shoulders or hips. A postural assessment by a qualified professional can give you more information about areas that need improvement.
By incorporating these strategies into your daily routine, you can gradually align your body, reduce pain and discomfort, and enjoy the benefits of better posture for better health and wellness.
THANKS
EsMERALDA MÁRQUEZ ORTIZ
POSTURAL HABITS
Esmeralda Márquez Ortiz
Created on March 23, 2025
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Transcript
POSTURAL HABITS
PROJECT 2 QUARTER
INDEX
2. Standing up straight
What are they?
1. Sitting attentively
5. Stretches regularly
4. Strengthen your core
3. Take breaks
7. Be aware of the use of technology
6. Practice proper ergonomics
8. Sleep well
9. Wear supportive footwear
10. Get proffesional help
Conclusion
Thanks
WHAT ARE THEY?
Taking care of your posture is essential to maintaining good physical and emotional health. Postural habits and routines are practices that we adopt in our daily lives to maintain a proper alignment of our body, especially in relation to the spine. These practices are critical to preventing injuries and improving our quality of life.
1. Sitting attentively
Start by being aware of how you feel, whether it’s at your desk, in a car or on a couch. Keep your feet flat on the floor, knees at a 90-degree angle and back straight. Avoid bending or leaning forward excessively. Consider using a lumbar support cushion to maintain the natural curve of your lower back.
2. Standing up straight
While standing, distribute weight evenly over both feet, with shoulders back and down. Imagine a rope tied to the crown of your head that gently pulls you up. Activates the core muscles to support your spine and prevents you from overstretching or bending forward.
3. Take breaks
Avoid being in one position for too long, either sitting or standing.Set a timer to remind you to take short breaks every hour. Use these breaks to stretch your muscles, walk or do simple exercises to counteract the effects of sitting or standing for a long time.
4. Strengthen your core
A strong core is crucial to maintaining good posture. Incorporate exercises like planks, bridges and bird-dogs into your exercise routine to strengthen the muscles that support your spine. Yoga and Pilates are also great options for improving core strength and posture.
5. Stretches regularly
Tense muscles can disalign your body and contribute to poor posture. Incorporate stretching exercises into your daily routine to improve flexibility and release tension in key areas such as the chest, shoulders, hips and hamstrings. Focus on stretches that target muscles that tend to tense from sitting or bending for a long time.
6. Practice proper ergonomics
Whether at work or at home, make sure your environment encourages good posture.Invest in an ergonomic chair and adjustable desk setting that allows you to maintain proper alignment while working. Place your computer monitor at eye level to avoid straining the neck and use a keyboard and mouse that promote a neutral wrist position.
7. Be aware of the use of technology
Excessive use of smartphones and other electronic devices can contribute to the "technological neck" and poor posture. Hold your devices at eye level to reduce tension in the neck and upper back. Take frequent breaks to relax your eyes and stretch your neck and shoulders.
SLEEP WELL
Your sleeping position may affect your posture. Choose a mattress and pillow that provide proper support for your spine and neck. Avoid sleeping face down, as this can strain your neck and lower back. Instead, choose to sleep on your back or side with a pillow between your knees for added support.
9. Wear supportive footwear
The choice of footwear can also affect your posture.Opt for shoes that provide proper support and cushioning for your feet. Avoid high heels or shoes with inadequate arch support, as they can unbalance your alignment and contribute to back pain.
10. Get proffesional help
If you are struggling to improve your posture despite your best efforts, consider seeking help from a physiotherapist, chiropractor, or postural specialist. They can assess your posture, identify any underlying problems and provide personalized exercises and recommendations to help you achieve optimal alignment.
CONCLUSION
A good posture is important for several reasons. Helps maintain the natural alignment of the spine, which reduces the risk of developing musculoskeletal problems such as back pain, neck pain and headaches. Proper posture also allows for efficient breathing and digestion, improves circulation, and enhances overall physical appearance and confidence.
There are several signs of poor posture. Some of them are curving or rounding shoulders, a head-forward position, an excessively arched or flat lumbar area and uneven hips or shoulders. You may also experience discomfort or pain in your back, neck, shoulders or hips. A postural assessment by a qualified professional can give you more information about areas that need improvement.
By incorporating these strategies into your daily routine, you can gradually align your body, reduce pain and discomfort, and enjoy the benefits of better posture for better health and wellness.
THANKS
EsMERALDA MÁRQUEZ ORTIZ