physio presentation

EFFECTIVENESS OF EFFECTIVENESS OF MAINTAINING A MAINTAINING A

GOOD POSTURES..!GOOD POSTURES..!

Prepared byPrepared byDr. Hiren Zinzuvadiya, BPT, (MIAP),Dr. Hiren Zinzuvadiya, BPT, (MIAP),

Getwell Medical Center, DubaiGetwell Medical Center, Dubai

www.getwelluae.comwww.getwelluae.com

WHY IS IT NECESSARY TO WHY IS IT NECESSARY TO MAINTAIN A MAINTAIN A GOOD STANDING GOOD STANDING

POSTURE ???POSTURE ???

SIMPLICITY MEANS ACHIEVEMENT OF SIMPLICITY MEANS ACHIEVEMENT OF MAXIMUM EFFECT WITH MINIMUM MAXIMUM EFFECT WITH MINIMUM MEANSMEANS


Although standing is something Although standing is something we do everyday most of us we do everyday most of us

have never really given "the art have never really given "the art of proper standing" a second of proper standing" a second

thought. Many people are thought. Many people are actually unaware that their actually unaware that their

standing habits can contribute standing habits can contribute to their back and neck to their back and neck

problems .If you're one of those problems .If you're one of those people,people,

please stop doing this…!please stop doing this…!

FacFactt


EXAMPLES OF BAD EXAMPLES OF BAD POSTUREPOSTURE

SLOUCHING WITH THE SHOULDERS HUNCHED FORWARDSLOUCHING WITH THE SHOULDERS HUNCHED FORWARD

LORDOSIS (ALSO CALLED "SWAYBACK"), WHICH IS TOO LORDOSIS (ALSO CALLED "SWAYBACK"), WHICH IS TOO LARGE OF AN INWARD CURVE IN THE LOWER BACKLARGE OF AN INWARD CURVE IN THE LOWER BACK

CARRYING SOMETHING HEAVY ON ONE SIDE OF THE BODYCARRYING SOMETHING HEAVY ON ONE SIDE OF THE BODY

CRADLING A PHONE RECEIVER BETWEEN THE NECK AND CRADLING A PHONE RECEIVER BETWEEN THE NECK AND SHOULDERSHOULDER

WEARING HIGH-HEELED SHOES OR CLOTHES THAT ARE TOO WEARING HIGH-HEELED SHOES OR CLOTHES THAT ARE TOO TIGHTTIGHT

KEEPING THE HEAD HELD TOO HIGH OR LOOKING DOWN KEEPING THE HEAD HELD TOO HIGH OR LOOKING DOWN TOO MUCHTOO MUCH


ADVERSE EFFECT OF BAD ADVERSE EFFECT OF BAD POSTURE ON THE BODYPOSTURE ON THE BODY


Over uses of particular group of muscles Over uses of particular group of muscles (stress)(stress)

Disuse atropy(wasting) of opposite Disuse atropy(wasting) of opposite group of musclesgroup of muscles

Imbalance between group of muscles Imbalance between group of muscles reduces muscles strengthreduces muscles strength

Pain and spasm (due to pain)Pain and spasm (due to pain)

Restrictions of joints movementsRestrictions of joints movements


Stiffness of jointsStiffness of joints

Structural deformitiesStructural deformities

Neck and back problemsNeck and back problems

Developments of secondary problemsDevelopments of secondary problemsfatiguefatigueirritabilities (due to irritabilities (due to

painstiffness)painstiffness)stressstressdiversion of concentrationsdiversion of concentrations

Reduces over all working Reduces over all working performanceperformance www.getwelluae.comwww.getwelluae.com

CORRECT YOURSELFCORRECT YOURSELF

Identify your posture with following Identify your posture with following mannersmanners

1 observe in front of mirror1 observe in front of mirror

2 ask your colleague2 ask your colleague

3 ask your doctor3 ask your doctor


ULTIMATE SOLUTIONS…?ULTIMATE SOLUTIONS…?


Exercise at your DeskExercise at your DeskWhy wait to exercise until Why wait to exercise until your at the gym, start your your at the gym, start your

workout at work.workout at work.


How to form activities patternsHow to form activities patterns

TypeType --

stretching exercises to the stretching exercises to the extremitiesextremities

generalized desk exercises of generalized desk exercises of musclesmuscles

TimesTimes -- 5-7mins/day5-7mins/day FrequencyFrequency -- 2-3 times/day2-3 times/day


Stretching exercisesStretching exercises

Calf muscleCalf muscle

-walk standing position-walk standing position

-bend forward leg from knee -bend forward leg from knee keeping back leg keeping back leg

straightstraight

-feel the strech,hold for 10 -feel the strech,hold for 10 sec.sec.

-rep. 3-4 times at a time-rep. 3-4 times at a timewww.getwelluae.comwww.getwelluae.com

Thigh( quadriceps )muscleThigh( quadriceps )muscle-stand beside the wall-stand beside the wall- one arm support by aside- one arm support by aside-bend your one knee -bend your one knee

completely completely using another arm using another arm backback

-keep back straight and feel -keep back straight and feel the the strech,hold 10 sec.strech,hold 10 sec.

- repeat on other leg.- repeat on other leg.


Back musclesBack muscles-keep the feet apart by 1 fit-keep the feet apart by 1 fit-keep both the arm at hip area -keep both the arm at hip area

by by thumb pointing outward thumb pointing outward-keep the knee slight bend-keep the knee slight bend-lean back ward by pushing hip -lean back ward by pushing hip

forward forward-feel the stretch hold for 10 sec.-feel the stretch hold for 10 sec.-rep.3-4 times at a time-rep.3-4 times at a time


Neck and collar musclesNeck and collar muscles11 -hold (clasp) both the hand-hold (clasp) both the hand

-stretch it back side/front side, with -stretch it back side/front side, with head head pushing down pushing down

-feel the stretch, hold for 10 sec.-feel the stretch, hold for 10 sec.22 -push your arm aside by other hand-push your arm aside by other hand

- feel the stretch, hold 10sec.- feel the stretch, hold 10sec.- repeat on other arm- repeat on other arm

33 -push your arm upward and backward -push your arm upward and backward by other handby other hand

- feel the stretch, hold for 10 sec..- feel the stretch, hold for 10 sec..- repeat on other arm- repeat on other arm


Generalized desk exercisesGeneralized desk exercises


Calf RaisesCalf RaisesFrom a straight posture: Shoulders Back, From a straight posture: Shoulders Back, Back straight, Chin Up & Buttocks slightly Back straight, Chin Up & Buttocks slightly

Tucked In.Tucked In.Rise up to the ball of your feet & hold for a Rise up to the ball of your feet & hold for a

12 count.12 count.Lower to a standing position.Lower to a standing position.Repeat throughout the day.Repeat throughout the day.


Single Leg Balance & ReachSingle Leg Balance & Reach

Single Leg Balance & ReachSingle Leg Balance & Reach From a straight posture sightly bend knees.From a straight posture sightly bend knees. Slowly reach one leg straight out front then move back to starting Slowly reach one leg straight out front then move back to starting

position without putting it down.position without putting it down. Using the same leg, slowly reach out to the side the move Using the same leg, slowly reach out to the side the move

back starting position without putting it down.back starting position without putting it down. Using the same leg, slowly reach out to the rear the move Using the same leg, slowly reach out to the rear the move

back starting position without putting it down.back starting position without putting it down. Complete this series 10 times around then switch legs.Complete this series 10 times around then switch legs.


Invisible ChairInvisible Chair From a straight posture: Shoulders Back, Back straight, From a straight posture: Shoulders Back, Back straight,

Chin Up & Buttocks slightly Tucked In.Chin Up & Buttocks slightly Tucked In. Slowly bend down as if you are going to sit in a chair.Slowly bend down as if you are going to sit in a chair. Bend to a comfortable level & stand again.Bend to a comfortable level & stand again. Repeat throughout the day.Repeat throughout the day. For a bit of extra “umph” squeeze your buttocks while For a bit of extra “umph” squeeze your buttocks while

standing.standing. www.getwelluae.comwww.getwelluae.com

Tricep PressTricep Press Standing at your desk, bend at the hips while Standing at your desk, bend at the hips while

keeping a flat back and using your desk for support.keeping a flat back and using your desk for support. While holding a light weight, or simply using a closed While holding a light weight, or simply using a closed

fist, pull your elbow back while keeping your fist, pull your elbow back while keeping your shoulders square toward your desk.shoulders square toward your desk.

Slowly extend your elbow to a straight back position.Slowly extend your elbow to a straight back position. Extend & bend your elbow for 12 repetitions then Extend & bend your elbow for 12 repetitions then

switch to other arm.switch to other arm.www.getwelluae.comwww.getwelluae.com

Tips to maintain standing postureTips to maintain standing posture

Stand with weight mostly on the balls of the feet, not with Stand with weight mostly on the balls of the feet, not with weight on the heelsweight on the heels

Keep feet slightly apart, about shoulder-widthKeep feet slightly apart, about shoulder-width Let arms hang naturally down the sides of the bodyLet arms hang naturally down the sides of the body Avoid locking the kneesAvoid locking the knees Tuck the chin in a little to keep the head levelTuck the chin in a little to keep the head level Be sure the head is square on top of the neck and spine, Be sure the head is square on top of the neck and spine,

not pushed out forwardnot pushed out forward Stand straight and tall, with shoulders uprightStand straight and tall, with shoulders upright If standing for a long period of time, shift weight from one If standing for a long period of time, shift weight from one

foot to the other, or rock from heels to toes.foot to the other, or rock from heels to toes. Stand against a wall with shoulders and bottom touching Stand against a wall with shoulders and bottom touching

wall. In this position, the back of the head should also wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried to far touch the wall - if it does not, the head is carried to far forward (anterior head carriage).forward (anterior head carriage).


Tips to maintain Walking PostureTips to maintain Walking Posture

Keep the head up and eyes looking Keep the head up and eyes looking straight aheadstraight ahead

Avoid pushing the head forwardAvoid pushing the head forward Keep shoulders properly aligned with Keep shoulders properly aligned with

the rest of the bodythe rest of the body


Why Choose Standing Fit?Why Choose Standing Fit?


Increased ProductivityIncreased ProductivityWorking while standing at your desk will provide you an Working while standing at your desk will provide you an increased level of energy thus allowing you to increase your increased level of energy thus allowing you to increase your production levels. It is difficult to maintain focus while production levels. It is difficult to maintain focus while sitting in a chair because your body produces less energy. sitting in a chair because your body produces less energy. When you're standing you are consistently moving, shifting When you're standing you are consistently moving, shifting weight from one leg to the other; you are moving so your weight from one leg to the other; you are moving so your brain moves & you move along with your work daybrain moves & you move along with your work day

Burn CaloriesBurn CaloriesEven standing for just four hours daily can burn an extra Even standing for just four hours daily can burn an extra 200 calories a day–leading to a 20 lb. weight loss over the 200 calories a day–leading to a 20 lb. weight loss over the course of a year. Standing more often also contributes to an course of a year. Standing more often also contributes to an overall better sense of well-being and health.overall better sense of well-being and health.


Strengthen Leg MusclesStrengthen Leg MusclesExcessive sitting weakens yours muscles in your legs and the hips. Excessive sitting weakens yours muscles in your legs and the hips. Your glutes are totally inactive when you are sitting. To be able to Your glutes are totally inactive when you are sitting. To be able to effectively walk, run or lift weights you need strong, engaged effectively walk, run or lift weights you need strong, engaged glutes.glutes.

Stimulate Blood CirculationStimulate Blood CirculationStanding promotes blood flow to your muscles and brain. Sitting Standing promotes blood flow to your muscles and brain. Sitting can “pinch” your veins and arteries which can leave you feeling can “pinch” your veins and arteries which can leave you feeling lethargic. Standing up at your desk allows your blood to freely lethargic. Standing up at your desk allows your blood to freely flow providing more oxygen gets to your brainflow providing more oxygen gets to your brain

Improve Mental ClarityImprove Mental ClarityBlood flow & oxygen to the brain will improve your mental Blood flow & oxygen to the brain will improve your mental sharpness. When you sit you are lethargic & easily distracted. In sharpness. When you sit you are lethargic & easily distracted. In contrast, when you stand you will become more focused & contrast, when you stand you will become more focused & therefore more creative.therefore more creative.


Stay healthyStay healthy

Thank you…!Thank you…!


physio presentation

Health & Medicine

standing posture

standing position

stretch hold

forward leg

standing habits

arm support

single leg balance reach

movebackstarting position