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Solution Name: Improving Posture Plan​​ 

SKU: PAPESOTPT

Solution Plan: ​​ 

 

Good Sitting posture

  • Place feet flat on the floor, sit back in the chair, lift your ribs and place​​ spine in a neutral position. Do this by tilting hips forward and backward until a comfortable position is found.

  • Then move the middle of the back including the ribs, forward and back until feeling comfortable.

  • Finally bring chin forward and back, making sure the head feels balanced and pain free.

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 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).

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​​ (Source Spine Health)

Exercises to Improve Posture:​​ 

  • Forward fold.

  • Cat cow.

  • Standing cat cow.

  • Chest​​ opener.

  • Side plank.

  • Downward-facing dog.

 

 

 

 

Required Materials:​​ 

N/A

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