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Physio presentation
1. EFFECTIVENESS OF
MAINTAINING A
GOOD POSTURES..!
Prepared by
Dr. Hiren Zinzuvadiya, BPT, (MIAP),
Getwell Medical Center, Dubai
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2. WHY IS IT NECESSARY TO
MAINTAIN A GOOD STANDING
POSTURE ???
SIMPLICITY MEANS ACHIEVEMENT OF
MAXIMUM EFFECT WITH MINIMUM
MEANS
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3. Fac
t
Although standing is something
we do everyday most of us have
never really given "the art of
proper standing" a second
thought. Many people are actually
unaware that their standing habits
can contribute to their back and
neck problems .If you're one of
those people,
please stop doing this…!
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4. EXAMPLES OF BAD
POSTURE
SLOUCHING WITH THE SHOULDERS HUNCHED FORWARD
LORDOSIS (ALSO CALLED "SWAYBACK"), WHICH IS TOO
LARGE OF AN INWARD CURVE IN THE LOWER BACK
CARRYING SOMETHING HEAVY ON ONE SIDE OF THE BODY
CRADLING A PHONE RECEIVER BETWEEN THE NECK AND
SHOULDER
WEARING HIGH-HEELED SHOES OR CLOTHES THAT ARE
TOO TIGHT
KEEPING THE HEAD HELD TOO HIGH OR LOOKING DOWN
TOO MUCH
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6. Over uses of particular group of
muscles (stress)
Disuse atropy(wasting) of opposite
group of muscles
Imbalance between group of muscles
reduces muscles strength
Pain and spasm (due to pain)
Restrictions of joints movements
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7. Stiffness of joints
Structural deformities
Neck and back problems
Developments of secondary problems
fatigue
irritabilities (due to painstiffness)
stress
diversion of concentrations
Reduces over all working performance
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9. CORRECT YOURSELF
Identify your posture with following
manners
1 observe in front of mirror
2 ask your colleague
3 ask your doctor
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12. Exercise at your Desk
Why wait to exercise until
your at the gym, start your
workout at work.
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13. How to form activities patterns
Type -
stretching exercises to the extremities
generalized desk exercises of muscles
Times - 5-7mins/day
Frequency - 2-3 times/day
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14. Stretching exercises
Calf muscle
-walk standing position
-bend forward leg from knee
keeping back leg straight
-feel the strech,hold for 10 sec.
-rep. 3-4 times at a time
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15. Thigh( quadriceps )muscle
-stand beside the wall
- one arm support by aside
-bend your one knee completely
using another arm back
-keep back straight and feel the
strech,hold 10 sec.
- repeat on other leg.
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16. Back muscles
-keep the feet apart by 1 fit
-keep both the arm at hip area by
thumb pointing outward
-keep the knee slight bend
-lean back ward by pushing hip
forward
-feel the stretch hold for 10 sec.
-rep.3-4 times at a time
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17. Neck and collar muscles
1 -hold (clasp) both the hand
-stretch it back side/front side, with head
pushing down
-feel the stretch, hold for 10 sec.
2 -push your arm aside by other hand
- feel the stretch, hold 10sec.
- repeat on other arm
3 -push your arm upward and backward by
other hand
- feel the stretch, hold for 10 sec..
- repeat on other arm
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19. Calf Raises
From a straight posture: Shoulders Back, Back
straight, Chin Up & Buttocks slightly Tucked In.
Rise up to the ball of your feet & hold for a 12
count.
Lower to a standing position.
Repeat throughout the day.
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20. Single Leg Balance & Reach
Single Leg Balance & Reach
From a straight posture sightly bend knees.
Slowly reach one leg straight out front then move back to
starting position without putting it down.
Using the same leg, slowly reach out to the side the move
back starting position without putting it down.
Using the same leg, slowly reach out to the rear the move
back starting position without putting it down.
Complete this series 10 times around then switch legs.
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21. Invisible Chair
From a straight posture: Shoulders Back, Back straight, Chin
Up & Buttocks slightly Tucked In.
Slowly bend down as if you are going to sit in a chair.
Bend to a comfortable level & stand again.
Repeat throughout the day.
For a bit of extra “umph” squeeze your buttocks while
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22. Tricep Press
Standing at your desk, bend at the hips while keeping a
flat back and using your desk for support.
While holding a light weight, or simply using a closed fist,
pull your elbow back while keeping your shoulders
square toward your desk.
Slowly extend your elbow to a straight back position.
Extend & bend your elbow for 12 repetitions then switch
to other arm. www.getwelluae.com
23. Tips to maintain standing posture
Stand with weight mostly on the balls of the feet, not with
weight on the heels
Keep feet slightly apart, about shoulder-width
Let arms hang naturally down the sides of the body
Avoid locking the knees
Tuck the chin in a little to keep the head level
Be sure the head is square on top of the neck and spine,
not pushed out forward
Stand straight and tall, with shoulders upright
If standing for a long period of time, shift weight from one
foot to the other, or rock from heels to toes.
Stand against a wall with shoulders and bottom touching
wall. In this position, the back of the head should also
touch the wall - if it does not, the head is carried to far
forward (anterior head carriage).
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24. Tips to maintain Walking Posture
Keep the head up and eyes looking
straight ahead
Avoid pushing the head forward
Keep shoulders properly aligned with the
rest of the body
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26. Increased Productivity
Working while standing at your desk will provide you an
increased level of energy thus allowing you to increase
your production levels. It is difficult to maintain focus
while sitting in a chair because your body produces less
energy. When you're standing you are consistently
moving, shifting weight from one leg to the other; you are
moving so your brain moves & you move along with your
work day
Burn Calories
Even standing for just four hours daily can burn an extra
200 calories a day–leading to a 20 lb. weight loss over
the course of a year. Standing more often also
contributes to an overall better sense of well-being and
health.
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27. Strengthen Leg Muscles
Excessive sitting weakens yours muscles in your legs
and the hips. Your glutes are totally inactive when you
are sitting. To be able to effectively walk, run or lift
weights you need strong, engaged glutes.
Stimulate Blood Circulation
Standing promotes blood flow to your muscles and brain.
Sitting can “pinch” your veins and arteries which can
leave you feeling lethargic. Standing up at your desk
allows your blood to freely flow providing more oxygen
gets to your brain
Improve Mental Clarity
Blood flow & oxygen to the brain will improve your
mental sharpness. When you sit you are lethargic &
easily distracted. In contrast, when you stand you will
become more focused & therefore more creative.
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