{"id":4581,"date":"2022-03-06T21:26:42","date_gmt":"2022-03-06T18:26:42","guid":{"rendered":"https:\/\/firmafitness.ee\/perfect-posture-ii\/"},"modified":"2022-03-06T21:26:42","modified_gmt":"2022-03-06T18:26:42","slug":"perfect-posture-ii","status":"publish","type":"post","link":"https:\/\/firmafitness.ee\/en\/perfect-posture-ii\/","title":{"rendered":"Perfect posture II"},"content":{"rendered":"<p><a href=\"https:\/\/firmafitness.ee\/1403\/\"><span style=\"font-weight: 400;\">In the previous blog post<\/span><\/a><span style=\"font-weight: 400;\"> I wrote about good posture and the emergence of posture problems. This time I will talk in more detail about improving posture and explain what you should pay attention to when sitting, standing, carrying things, driving a car, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first step to improving your posture is to figure out what needs to be changed. To do this, you need to monitor your posture throughout the day in various activities, for example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">when sitting in a chair &#8211; do you constantly cross one leg over the other?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">when carrying things &#8211; do you always carry the bag on the SAME shoulder?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">picking things up &#8211; do you do it with rounded back?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">standing in line &#8211; are you hunched over looking at your phone?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the day, try to be aware of what position you are currently in. This could become part of your everyday life so that you can understand which activities or situations are the causes of your bad posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of bad posture:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">forward rotated shoulders,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">arched lower back,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">carrying heavy things always on the same side of the body,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">holding the phone between the ear and shoulder,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">head position too high or too low.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of how not to sit on a chair:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">forward leaning position,<\/span><\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-medium wp-image-4341\" src=\"https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/BBFAF42B-2FAF-494B-8310-0ADE3095C608-1-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/BBFAF42B-2FAF-494B-8310-0ADE3095C608-1-225x300.jpg 225w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/BBFAF42B-2FAF-494B-8310-0ADE3095C608-1-768x1024.jpg 768w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/BBFAF42B-2FAF-494B-8310-0ADE3095C608-1-600x800.jpg 600w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/BBFAF42B-2FAF-494B-8310-0ADE3095C608-1-1152x1536.jpg 1152w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/BBFAF42B-2FAF-494B-8310-0ADE3095C608-1-1536x2048.jpg 1536w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/BBFAF42B-2FAF-494B-8310-0ADE3095C608-1-scaled.jpg 1920w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">the back of the chair is not used and is constantly sitting on the front part of the chair.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-4339\" src=\"https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/F107D2CF-A2AF-4FBA-913B-8E4F2C9F682D-1-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/F107D2CF-A2AF-4FBA-913B-8E4F2C9F682D-1-225x300.jpg 225w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/F107D2CF-A2AF-4FBA-913B-8E4F2C9F682D-1-768x1024.jpg 768w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/F107D2CF-A2AF-4FBA-913B-8E4F2C9F682D-1-600x800.jpg 600w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/F107D2CF-A2AF-4FBA-913B-8E4F2C9F682D-1-1152x1536.jpg 1152w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/F107D2CF-A2AF-4FBA-913B-8E4F2C9F682D-1-1536x2048.jpg 1536w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/F107D2CF-A2AF-4FBA-913B-8E4F2C9F682D-1-scaled.jpg 1920w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">As mentioned before, it is important to identify problem areas in order to improve posture &#8211; whether you need to improve your body position when sitting, standing, walking, etc. Once the problem areas have been identified, you have to consistently start paying attention to your body positions. This way you can relieve your back pain over time. At first, it may seem like a tedious and difficult process, but over time, the correct body positions will become automatic and you will find that it is more comfortable this way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the following, I offer some guidelines on how to achieve better posture in various situations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>Sitting positions<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always support your back against a backrest designed to support your back. Avoid slouching forward or &#8220;sinking&#8221; into the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If necessary, add lower back support to the chair (in this case I used a towel)<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-4337\" src=\"https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/4F0CBD2F-FAEB-47BE-9764-03F06C971BF6-1-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/4F0CBD2F-FAEB-47BE-9764-03F06C971BF6-1-225x300.jpg 225w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/4F0CBD2F-FAEB-47BE-9764-03F06C971BF6-1-768x1024.jpg 768w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/4F0CBD2F-FAEB-47BE-9764-03F06C971BF6-1-600x800.jpg 600w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/4F0CBD2F-FAEB-47BE-9764-03F06C971BF6-1-1152x1536.jpg 1152w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/4F0CBD2F-FAEB-47BE-9764-03F06C971BF6-1-1536x2048.jpg 1536w, https:\/\/firmafitness.ee\/wp-content\/uploads\/2022\/03\/4F0CBD2F-FAEB-47BE-9764-03F06C971BF6-1-scaled.jpg 1920w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When sitting on a chair, your arms should be bent at an angle of about 90 degrees. If not, you need to change the height of the chair accordingly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The knees should be in line with the hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support both soles on the floor. If your feet do not reach the floor properly, use a footrest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with your shoulders relaxed.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do not sit in one position all the time, change body positions often and stand up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>Standing positions<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When standing, keep your weight in the middle of the sole, not too much on the heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feet should be shoulder width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not stand with locked knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t stick your chin forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have to stand for a long time, shift your weight from foot to foot and toes and heels.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>Walking<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head straight and look ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid pushing your chin forward, i.e. keep your ears in line with your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders back and down.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>Driving a car<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your back on the back of the seat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid hunching forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The headrest should support the head from the back and center.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>Lifting and carrying things<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always bend your knees, don&#8217;t lift things with a bent back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When lifting things, use your leg and abdominal muscles, not your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When carrying things, always keep them close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have to carry things in one hand, switch hands constantly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When carrying a backpack, avoid slumping your shoulders forward.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is important to note that common posture problems are often caused by overly tense muscles that pull the body into an awkward position. There are a number of specific exercises that help stretch and relax the back muscles. Some clients have also said that meditation helps them relax their muscles better. Others have received help from massage, yoga and exercising.<\/span><\/p>\n<p><b>It is important to choose the right way to take care of your body. You only have one body to live in for years to come.<\/b><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the previous blog post I wrote about good posture and the emergence of posture problems. This time I will talk in more detail about improving posture and explain what you should pay attention to when sitting, standing, carrying things, driving a car, etc. The first step to improving your posture is to figure out [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[],"class_list":["post-4581","post","type-post","status-publish","format-standard","hentry","category-uncategorized-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Perfect posture II - FirmaFitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/firmafitness.ee\/en\/perfect-posture-ii\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Perfect posture II - FirmaFitness\" \/>\n<meta property=\"og:description\" content=\"In the previous blog post I wrote about good posture and the emergence of posture problems. 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