POSTURES

Meaning and concept of correct postures

Correct posture means the balancing of body in accurate and proper manner while sitting, standing, reading, and writing or during any other action of the body. The foremost impression of an individual is gathered from where he stands sits and walks. In a proper posture, the whole body weight falls on both the feet without any effort and the entire body appears to be in a vertical line. In this position all the limbs of body perform their functions efficiently. Postures is dynamic and changes according to the activity.

Views of Avery: “Good posture is one on which the body is so balanced as to produce least fatigue”

It means that good/correct posture is the position of the body held without any sense of effort. The body weight should be equally distributed over both the legs and feet as to produce least fatigue.

Correct posture may also be defined as that assumed position which enables the body to perform or function effectively.

Concept of Correct Postures

The human body wages a constant battle against the force of gravity. Even while we are asleep, we change our positions as number of times to avoid discomfort. This discomfort is largely caused by pressure on the soft tissues between the body structures and the supporting surface upon which the body is resting. Although it is possible to keep the body in such a position as to negate the force of gravity for the time being, yet we cannot remain free from this force for a longer period. Man counteracts the force of gravity. Throughout his waking hours, much of his energy is consumed solely in the maintenance of his antigravity, dynamic postures.

If the antigravity muscles do not have sufficient strength and endurance, certain negative changes may occur. For example, if the body is allowed to submit to the force of gravity, the connective tissues of the muscles antagonistic to the extensor muscles will tend to shorten. Due to this, there may be less flexibility. Normal functioning will be inhibited, which may in turn encourage additional undesirable changes.

If the antigravity muscles do not have sufficient strength and endurance, certain negative changes may occur. For example, if the body is allowed to submit to the force of gravity, the connective tissues of the muscles antagonistic to the extensor muscles will tend to shorten. Due to this, there may be less flexibility. Normal functioning will be inhibited, which may in turn encourage additional undesirable changes.

The downward pull of gravity is a force that is capable of causing changes of various parts of the body when the biped position assumed. These changes affect the skeletal system, because they change the alignment of the bony levers at various joints. Consequently, these changes cause many changes within the muscular system.

In fact, the posture is the result of man’s adaptation to the force of the gravity upon its biped position. Unfortunately, when one speaks of position, the connotation is usually that of an assumed, static, erect standing position. It is more suitable and accurate to accept the concept of postures, because it provides the basis for a more functional approach to posture. Development of strength and endurance in the muscles and flexibility in the joints is prerequisite for improved functioning. Such development is necessary if one is to assume correct posture. There is no one single standard of correct posture, which can be applied to everyone.

As a matter of fact, there is no one single best posture for all individuals. Each person must take the body he has and make the best use of it. For each person the best posture is that in which the body segments are balanced in the position of least strain and maximum support but even then there are, some general norms regarding postural positions. These are stated below:

• Correct Posture of Standing:

In standing position both the heels of the feet should meet each other. Toes of the feet should be 3” to 4” apart. The whole body should be erect , straight knees, chin inside, chest forward, belly backward and pressed inside with equal body weight on both feet. In this position the complete body should be balanced. From the side, line of the centre of centre of gravity must pass through the ear, shoulder, hip, knee and ankle. In such a position the muscles and ligaments remain free of stress.

• Correct Posture of Sitting:

When we sit in a chair, our hips should be as far back I the chair as possible. Head, spinal column, shoulder and hips should be in a straight line and erect. Legs should touch the ground and not in a hanged position. Thighs should be in a horizontal position. While we read, the book should be on the table but the book should not be too away or too near the eyes. The approximate distance between the book and the eye should be 30cm. if we do not follow this rule then eye sight problem may occur. For writing, a table with slight inclination towards outside is appropriate.

• Correct posture of walking: 

Correct posture is always commented everywhere and by everyone. It reflects the personality of an individual. It indicates inferiority complex if an individual walks with dropped neck and imbalanced steps. If someone walks with erect neck and chest out, it is an example of superiority complex. In fact, the best posture of walking is that the lines of the feet should be parallel to the line of direction. The heel of the foot should touch the ground and then weight should be transferred to the toes. It means, there should be heel-toe action. Walking should be efficient and graceful. Smoothness is essential in walking. If w adapt wrong postures of walking, we may get fatigue at the earliest.

• Correct Posture of Lying:

Normal size of pillow should be used by the children. Hard bed is beneficial for those, who have spinal problems. We should sleep in such state that we should not feel any difficulty in respiration.

Advantages of Correct Postures:

Correct posture plays a very vital role in every facet of life. In fact, it enhances the personality of an individual. The correct posture is always appreciated in every society of the world. Man’s working efficiency and ability depends upon good posture. How a man proceeds in his life, can better be known by his posture. Its importance can be understood properly, if we go through the following points:

• Physical appearance
  
• Grace and efficiency of movements:
• Physical fitness
• Hygienic value
• Social value
• Economic value
• Prevents disorders and diseases
• Change in mental attitude
• Lessens the fatigue
• Improves speech