MUKTI ARORA

HOD

PG DEPARTMENT OF COSMETOLOGY

CORRECTIVE STANCE

Corrective stance

Good posture is about more than standing up straight so you can look your best. It is an important part of your long-term health. Making sure that you hold your body the right way, whether you are moving or still, can prevent pain, injuries, and other health problems.

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What is posture?

• Posture is how you hold your body. There are two types:
• Dynamic posture is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something.
• Static posture is how you hold yourself when you are not moving, like when you are sitting, standing, or sleeping.
• It is important to make sure that you have good dynamic and static posture.
• The key to good posture is the position of your spine. Your spine has three natural curves - at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips.

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7 benefits of improved posture

1. Increased Confidence

2. More Energy

3. Greater Self-Esteem and Better Mood

4. Easier Breathing

5. Less Frequent Headaches

6. Reduced Risk of Injury

7. Boosted Productivity

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How can posture affect health ?

Poor posture can be bad for your health. Slouching or slumping over can:

• Misalign your musculoskeletal system
• Wear away at your spine, making it more fragile and prone to injury
• Cause neck, shoulder, and back pain
• Decrease your flexibility
• Affect how well your joints move
• Affect your balance and increase your risk of falling
• Make it harder to digest your food
• Make it harder to breathe

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Sitting posture

 It is important to sit properly, and to take frequent breaks:

• Switch sitting positions often
• Take brief walks around your office or home
• Gently stretch your muscles every so often to help relieve muscle tension
• Don't cross your legs; keep your feet on the floor, with your ankles in front of your knees
• Make sure that your feet touch the floor, or if that's not possible, use a footrest
• Relax your shoulders; they should not be rounded or pulled backwards
• Keep your elbows in close to your body. They should be bent between 90 and 120 degrees.
• Make sure that your back is fully supported. Use a back pillow or other back support if your chair does not have a backrest that can support your lower back's curve.
• Make sure that your thighs and hips are supported. You should have a well-padded seat, and your thighs and hips should be parallel to the floor.

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Standing posture

• Stand up straight and tall
• Keep your shoulders back
• Pull your stomach in
• Put your weight mostly on the balls of your feet
• Keep your head level
• Let your arms hang down naturally at your sides
• Keep your feet about shoulder-width apart

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Sleeping posture

The right sleep position for you is whatever position helps you maintain alignment along your spine and feels the most comfortable. Many factors can influence your sleep position, including your age, weight, health, and the mattress and bedding that you use. 

Sleep positions are often divided into three main categories: side sleeping, stomach sleeping, and back sleeping.

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Side Sleeping�

Most people prefer side sleeping, also called the lateral position. Side sleeping has several variations, including sleeping on the left or right side, the fetal position, and provocative positions. 

In the fetal position, the legs are bent and in alignment, with one leg supporting the other. In a provocative position, a person’s upper body remains on the side, but the hips are twisted and the legs are misaligned, leaving the top leg unsupported. The provocative position is often associated with back pain  

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Stomach Sleeping�

Sleeping on the stomach, also called the front or prone position, is the least-popular sleep position among adults. Like unsupported side sleeping, lying prone has also been associated with neck pain and poor-quality sleep in some studies. 

Sleeping on the stomach may also affect a sleeper’s breathing and energy expenditure. Since gravity affects the chest more in this position, the sleeper’s rib cage has to work harder to expand when breathing in.

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Back Sleeping�

Back sleeping, or lying supine, is the second-most-common sleep position after side sleeping. It may seem that lying on the back should maintain a spinal alignment similar to standing. However, some studies have shown that the firmness of a person’s mattress can have a significant effect on whether good spinal posture can be obtained in this position. 

Sleeping on a soft mattress can cause the head and neck to sit higher than the back, leading to extra stress on the spine. But an overly firm mattress can keep the lower back from making contact with the mattress, resulting in an unnatural curve

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Thank you