Good and Proper Posture

Family members and school educators should monitor children’s proper posture (standing, sitting, walking, lying) from an early age. Hunched backs and drooping heads are not just signs of aging but are also seen in young people, negatively affecting their movement.

When standing, keep your head upright and shoulders back to avoid narrowing the chest, which hinders proper breathing. Keep legs close together, not widely spaced, and avoid bending the knees.

If working while standing, adjust the work surface to a height that doesn’t strain arms or shoulders. Avoid staying in the same position for long periods, whether standing or sitting, and change positions frequently to promote proper joint metabolism.

During prolonged standing, distribute weight evenly on both legs or alternate legs at regular intervals, move your arms, and stretch occasionally. Stand on one leg while slightly extending the other forward a few centimeters to maintain balance.

Place something under one foot while standing on the other to relieve strain. Move as much as possible while standing. If prolonged standing is unavoidable, whether at work or home, follow an important rule: never stand in a half-bent position.

When sitting, keep your back and shoulders straight, with thighs and shins forming a right angle. The optimal sitting position is when the body is relaxed, and weight is evenly distributed without unnecessarily straining the spine.

While eating, maintain proper posture, as sitting position affects digestion. Ensure the table and chair are at a height that avoids compressing the stomach.

When working in a seated position, adjust the work surface so the arm, bent at the elbow, forms a right angle. Ensure the surface isn’t too low, as this requires excessive head tilting, which can permanently damage the cervical spine. Office chairs allow easy height adjustments, and backrests can be customized to relieve spinal strain.

When walking, step on the heel and push off with the toes, keeping knees relaxed for an elastic gait that conveys freshness and youth. Let arms hang naturally, keep the head upright, and slightly arch shoulders back to free the chest and ease breathing.

When bending, avoid bending from the back; instead, squat. When lifting heavy objects, transfer the load from arms to thighs by lifting from a squatting position.

If carrying heavy loads is unavoidable, alternate shoulders and never carry them with arms alone. When carrying a load in front, press it close to the chest to avoid being pulled forward. Never carry loads with a bent back.

Avoid wearing high-heeled shoes during work or daily activities. Drivers should maintain proper body position during driving, with arms extended and slightly bent at the elbows.