Posture

Posture means position. There are many concepts of human posture

andmany interpretations of its impotence. To the orthopedic surgeon,
posture may be a sight of soundness of the skeletal frame work
and muscular system; to an artist it may an expression of personality
and emotions; to the actor it serves as a tool for expressing mood or
character, similarly posture has different significance to the physician,
the biologist, the dancer, the sculptor etc. The same is true to the
corrective physical educator. To him, posture is an instrument of mechanical
efficiency of kinesthetic sense of muscle balance and of
neuromuscular coordination.
Good Posture
Definition & Meaning
According toAvery, "Good posture is one in which the body is so
balance as to produce least fatigue."
Itmeans that good 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.
Good posturemay also be defined as that assumed position which
enables the body to function effectively.
Good posturemeans the balancing of body in accurate and proper
mannerwhile sitting, standing, reading, andwriting or during any other
action of body. The foremost impression of an individual is gathered
from how he stand, sits and walks. In a proper posture, the whole
body weight falls on both feet without any effort and the entire body
appears to be in a vertical line. All time limbs of body perform their
functions efficiently. Posture is dynamic and changes according to
the activity.
Good Posture in Standing Position
Classification of posture
Ectomorph
Mesomorph
Endomorph
Ectomorph
An ectomorph is a typical skinny guy. Ecto’s have a light build
with small joints and leanmuscle.Usually ectomorph’s have long thin
limbswith stringymuscles. Shoulders tend to be thinwith littlewidth.
Typical traits of anEctomorph:
Small “delicate” frame and bone structure
Classic “hardgainer”
Flat chest
Small shoulders
Thin
Lean musclemass
Finds it hard to gain weight
Fastmetabolism

Ectomorphs find it very hard to gain weight. They have a fast

metabolism which burns up calories very quickly. Ecto’s need a huge
amount of calories in order to gain weight.Workouts should be short
and intense focusing on big muscle groups. Supplements are definitely
recommended. Ectomorphs should eat before bed to prevent
muscle catabolism during the night. Generally, ectomorphs can lose
fat very easily which makes cutting back to lean muscle easy for
them.
Mesomorph
A mesomorph has a large bone structure, large muscles and a
naturally athletic physique. Mesomorphs are the best body type for
bodybuilding. They find it quite easy to gain and lose weight. They
are naturally strong which is the perfect platformfor buildingmuscle.
The mesomorph body type responds the best to weight training.
Gains are usually seen very quickly, especially for beginners. The
downside tomesomorphs is they gain fatmore easily than ectomorphs.
This means they must watch their calorie intake. Usually a combination
of weight training and cardio works best for mesomorphs.
Endomorph
The endomorph body type is solid and generally soft. Endomorphs
gain fat very easily. Endo’s are usually of a shorter build with thick
arms and legs. Muscles are strong, especially the upper legs.
Endomorphs find they are naturally strong in leg exercises like the
squat.
Typical traits of aMesomorph:
Athletic
Hard body with well defined muscles
Rectangular shaped body
Strong
Gainsmuscle easily
Gains fat more easily than ectomorphs
When it comes to training endomorphs find it very easy to gain
weight. Unfortunately, a large portion of this weight is fat notmuscle.
To keep fat gain to aminimum, endomorphsmust always train cardio
as well as weights. Usually supplements may not be needed as long
as the person has a high protein intake in their diet.
Need of Good Posture
The human body wages a constant battle against the force of
gravity. Even while we are asleep, we change our positions a number
of times to avoid discomfort. This discomfort is largely caused by
pressure on the soft tissues between the bony structure and the supporting
surface uponwhich 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 this energy is consumed solely in the maintenance
of his antigravity, dynamic postures.
If the antigravitymuscles 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 extensormuscles will tend to shorten. Due
to this, theremay be less flexibility.Normal functioningwill be inhibited,
whichmay in turn encourage additional undesirable changes.
The downward pull of gravity is a force capable of causing changes
of various parts of the bodywhen the biped position is assumed. These
changes affect the skeletal system, because they change the alignment
of the bony levers at various joints. Consequently, these change
cause many changes within the muscular system.

Correct Posture
Posture is the result ofman’s adaption to the force of gravity upon
his biped position. Development of strength and endurance in the
muscles and flexibility in the joints is prerequisite for improved functioning.
This requires good posture.Morrison and Chenoweth say,
“There is no definite from, shape or standard for any part of the body
or for the body as a whole. It is impossible, therefore, to have a definite
standard as regards posture”.
Daniels says, “that single rigid bodymechanics specifications for
all, regardless of body type and other factors which influence the
human from, are scientifically unsupportable”. Now it has been accepted
that ‘good’ posture is largely an individual matter.
There is no one single best posture for all individuals. Each person
must take the body he has and make the best use of is. 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.
1. Correct Posture of Standing: in standing position both the hells
of the feet should meet each other. Toes of the feet should be 3
inch apart. The whole body should be erect, straight knees, chin
inside, chest forward belly backward and pressed insidewith equal
body weight on both feet. There should be complete balance of
the body. For the application of the principals of stability to astanding
position that is balanced and free from muscular and ligamentous
strain, the line, trunk, and pelvis fall in a straight line.
2. Correct Posture of Sitting: whenwe sit in a chair, our hips should
be as far back in the chair as possible. Head, spinal column, shoulder
and hips should be in straight line and erect. Legs should touch
the ground and not in hanged position.Thighs should be in horizontal
position.Whilewe read, the body should be on the table but not too
away or near the eyes. The approximate distance between book
and eyes should be at least 30 cms. Ifwe do not followthis rule then
eye-sight problemmay occur. Forwriting, a tablewith slight inclination
towards outside is appropriate.
3. Correct Posture of Walking: Correct walking is always commended
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 walk
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 be heel-toe action.Walking should be efficient and graceful.
Smoothness is essential in walking. Ifwe adoptwrong posture
of walking, we may get fatigue at earliest

4. Correct lying posture: Normal size of pillow should be used by

the children. Hard bed is beneficial for those, who have spinal
problems are should sleep in a state where he does not feel any
difficulty in respiration.
5. Correct Lifting technique
Keep your spine lengthened and bend forwards from the hips,
which form the natural hinge of the trunk. Use the bigger joints
and stronger muscles of the hips and thighs rather than the numerous
delicate joints of the spine,
which are easily strained.
When lifting a weight, stand with your
feet apart to provide a stable base and
bend your knees to pick it up.
Stand as close as you can to any object
to be manoeuvred.
Bend the knees and flex the hips and
carry any weight as near as possible
to your own centre of gravity the hips
Never twist at the same time as lifting
a weight
Avoid lifting heavy weights above waist level as it’s all too easy
to overarch the back as you brace yoursefl to take the load

Importance of Good Posture in Development of Personality

Appreciated in every society of the world good posture plays a
vital role in the development of personality of an individual.
Man’s working efficiency and ability depend upon good posture
and how a man proceeds in his life, can better be known by his posture,
its importance can be understood following points:

1. Appearance :Every individual wants to have a good appearance

particularly in the presence of opposite sex. Good appearance
is prerequisite for creating a good impression on other people,
this appearance depends upon the posture of the individualwhich
leaves the first impression upon others. The appearance of a
person mostly depends upon his posture.
2. Grace and Efficiency of Movements:Physical posture plays
a vital role in the field of sports and gameswhich involve various
types ofmovements,walking, running, jumping and throwing depend
upon the abilities ofmovements.An athlete requires a variety
of efficient movements. The apex marks can be achieved in
the field of sports if movements of the sportsman are efficient
and graceful. This balance and coordination depend upon physical
posture. Without good posture grace as well efficiency of
movements cannot be attained.
3. Physical Fitness: Physical fitness is essential to live a fruitful
life. Physical requires good posture. The balance, coordination,
flexibility, etc. are the components of physical fitness which can
be attained easily by an athlete having good posture.
4. Hygienic Value: The erect, straight and vibrant body helps in
the proper and efficient functioning of various organs.
5. Social Value: Good posture is always appreciated everywhere.
The individuals, who have good postures are admired in every
society. Those, who have bad postures have a feeling of inferiority.
So, good posture has a social value because everyone is impressed
by a person having a good posture.
6. Economic Value: Good posture has economic value in comparison
to the person of bad posture. A man of good posture
makes less expenditure of energy, while performing and type of
activity. Gravitational force acts more upon the body of the person,
having bad posture. He requiresmore efforts inmaintaining
his balance. He wastes up his energy in simple tasks such as,
sitting, standing andwalking.
7. Prevents Diseases: According to Dr.Mohser, “As a result of
poor or bad posture constipation diarrhea, flatulence, disturbance
of the circulation, nervous irritability andmostmarked of ail life a
a good posture.
8. Change in mental attitude:Good posture provides proper outlook,
happiness, self-confidence and determination to an individual.
On the contrary anxiety, unhappiness and pessimism are the outcome
of bad posture. These traits change the mental attitude
towards life.
Factors causing PosturalDeformities
1. Gravitational Factor: Gravitational force acts upon our body,
when we sit, lay down, stand, walk, run or perform any other
activity.Our body adapts according to action of gravitational force
if we fail to resist this force properly.
2. Improper Diet: If we do not take proper diet, the bones and
muscles of the body become weak. We get fatigue after some
time. Consequently, we adopt faulty posture. Due to improper
diet. Rickets and pigeon’s chest are common.
3. Deseases: Various diseases like rickets, polio and infantile paralysis
may cause poor posture of a child. Chronic illness may
also cause poor posture. These diseases may cause undue curvature
of the vertebra.
4. Birth: Poor posture may be by birth. Kyphosis, club foot and
dislocation of hip are such deformity or poor posture. In accidents,
muscles of the body may be damaged permanently. This
may also lead to poor posture. Servere burns may also cause
physical deformities.
5. Accidents:Accidentsmay cause injuries to the body,whichmay
further lead to physical deformity or poor posture. In accidents,
muscles of the body may be damaged permanently. This may
also lead to poor posture. Severe burns may also cause physical
deformities.
6. Fatigue: If we work consecutively for a longer duration, we get
fatigue and we become lazy and lethargic. So, we adopt poor
posture, if we continue that work. Even after work, when we
take rest, we adopt wrong posture which results in poor posture.

7. Fashion:Modern fashion creates hindrances in the smooth functioning

of the body.Owing to these fashions, children do notwalk,
stand or sit properly. They adopt poor posture when they perform
any work. They forget the natural posture of body. Even
tight and high-heeled shoesmay change the gait of an individual.
8. Delicacy and limitation: Trying to showtheir delicacy. Females
adopt gestures which lead to poor posture. Children usually imitate
others. Hence, they also adopt poor postures. They forget
their own naturality.
9. Lack of Fresh Air and Light: Lack of fresh air and light are
also responsible for wrong postures.
10. Lack of Rest and Sleep: Lack of rest and sleep may also cause
poor posture.
11. Lack of Proper Exercise: Lack of proper exercise may also
result in poor posture. So, exercises should be performed in a
proper way.
12. Lack of Awareness: Lack of awareness regarding good posture
may also cause bad posture. If one is conscious or aware of
postural defects, he will always keep in his mind that he has to
make good posture while performing any task.
13. Unsuitable Furniture: Unsuitable and uncomfortable furniture
may also cause wrong postures. In fact, while making furniture,
the age of the students should he kept in mind. School furniture
must be carefully constructed to satisfy standards. The height of
the bench should be such that the feet will rest comfortably on
the floor.Agood back must give support to the spine at the thoracic
region. Desks should be of the right height so that a child
can write without either lifting the shoulder or stooping down.
14. Improper Way of Carrying Weight: Improper way of carrying
weight can cause structural divergencies of the body and
specially of the feet. Abramson and Delagi state that weightbearing
does bring about changes in the formation of bone.
Muscles of the foot get abnormal stress. If it is repeated for a
longer time, it may cause poor posture of the foot.
15. Other Reasons: More mental work, obesity, long sittings and
over-work also cause poor posture.
Postural Deformities
1. Spinal Curvature: This type of deformity is related to spine. It is
caused by carrying excessive weight beyond capacity.Weakmuscles
cause the formation of spinal curvature. The normal lumbar spine is
characterized by a moderate anterior hyperextension curve, when
viewed laterally. Although there is no absolute standard for the determination
of the degree or extent of the anterior convexity of the normal
lumbar curve. There are three types of spinal deformities:
(i) Kyphosis
(ii) Lordosis
(iii) Scoliosis.
(i) Kyphosis: It implies an increase or exaggerationof a
backward or posterior curve or a decrease or reversal of a
forward curve. It is also called round upper back. Depression
of chest is common in Kyphosis. Kyphosis is caused
bymalnutrition, illness, crowd, deficient ventilation, insufficient
exercises, rickets, carrying heavy loads on shoulders,
unsuitable furniture etc.
Teachers as well as parents may play a vital role in the prevention
of this deformity. Students should be taught; how to stand, how to sit
and how to walk so that they could adopt good postures. Proper set
of exercises can prevent and control the bad posture.
(ii) Lordosis: it is the extreme limit of round shoulders. It
is an increased forward curve in the lumbar region. In this
deformity, upper body leans forward.
Generally,Malnutrition, unhealthy environment, underdeveloped
muscles and heavy loads are the main cause of
lordosis.
Lordosismay be prevented or controlled by samemeans
as that of kyphosis. Curative exercises and habit of accurate posture
may be helpful.
(iii) Scoliosis: Postural adaptation of the spine in lateral direction is
called scoliosis. It means bending, twisting or rotating. In fact, these
are sideways curves and may be called scoliotic curves. These are

defined in terms of their convexities. They

are identified, as either convexity right or right
convexity. A simple or single curve to the
left or convexity left is commonly called a
‘C’ curve. Scoliotic curves are usually found
in ‘S’ shape.
Themain reasons of Scoliosis are diseases
in the joints of bones, underdeveloped legs
infantile paralysis, rickets etc. Itmay also be
due to carrying heavy loads on one shoulder, unhealthy conditions like
inadequate lighting arrangement, unsuitable desks, partial deafness
and wrong standing posture.
2. Knock Knees: In the deformity, both knees join together.
Feet remain parallel apart when the child stands.
The gap between ankles is enhanced.The childfeels probleminwalking
and running.He loses his normal gait.
It is caused by rickets and due to the deficiency of
calcium and vitamin-D. It may also be due to chronic
illness, obesity, flat foot and heavy body weight. Cod
liver oil may be helpful in reducing the deficiency of
vitamin-D. Horse riding is the best exercise to control
this deformity. Along these, walking calipers may be
beneficial. In severe state, doctor should be consulted.
3. Flat Foot: The feet function as the base
of support for the body in standing, walking,
running and jumping. It is easy to observe
whether a person has flat foot or not.He should
dip his feet in the water and then he should
walk on the floor. If there is not proper arch in
the foot prints then that person has flat foot.
In fact, there should be a proper arch of the foot. Such persons do not
have enough jumping or running ability.
The main cause of flat foot is weak muscles of the foot which
cannot bear the bodyweight.Hence, feet become flat orwithout arches.
Alongwith this rapid increase in body weight, heavy shoes, carrying
heavy weight for a longer period are also the cause of flat foot.
To remove or control this deficiency, shoes with good arches may
be used. One should walk on the outward side of the foot. Heavy
weight should be avoided. High heeled shoes should also be avoided.
4. Bow Legs: ‘Bow legs’ is also a postural deformity
opposite to knock-knees position. If the knees do not touch
when standing with feet together, the individual has ‘bow
legs’. In this deformity knees are widely apart. There remains
a gap between knees, when a bow legged keeps his
feet together. This deformity can be observed easily, when
an individual walks or runs.
The main cause of bow legs is the deficiency of calcium and phosphorous
in the bones. Long bones of the legs become soft, hence they
are bent outward. Bow legs may be due to improper weight bearing
or continuous weight bearing. Improper way of walking may also
result in bow legs.
Bow legs can be prevented by taking balanced diet. In fact, there
should not be anym7fm deficiency of calcium and phosphorous. Excessive
fatty diet should not be given to the young ones. Young ones
should not be forced to walk at early stage. Bow legs can be controlled
by walking on the inner edge of feet.
Physical Exercises for Improving Postural Defects
There are numerous exercises for improving postural defects. At
the slightest sign of pain, inflammation, swelling or unusual fatigue,
the exercise should be discontinued until the causes have been determined
and medical advice obtained, for continuing or changing the
exercises.
The following exercises are suggested by A.S. Daniels and E.A.
Davies for improving certain common postural deformities:
1. For Improving the head and neck position:
(i) Sitting with head and neck erect. Then turn head and neck to
right and left, turn by turn touching chin to clavicle.
(ii) Standing with back to wall, touching with buttocks, shoulders
and back of head. Then raise chest, flatten lower back, pull in
the abdomen and press the back of the head against the wall.
Hold this position for a few seconds and repeat.
(iii) Lying on back, arms stretched sideways and palms down. Then
raise chest, arching upper back. Supportweight on back of head,
arms and hips. Hold the position for a few seconds and repeat.
(iv) Standing position with a sand bag/pitcher balanced on top of
head. Then walk with the weight balanced on head.
2. For improving round upper back and kyphosis
(i) Lying on back with knees drawn up and feet flat on the floor and
hands at sides. Then move arms side horizontal and even with
shoulders, palms up. Then move arms along floor to position
over head, palms still up. Hold for a few seconds and repeat.
(ii) Prone lying, hands on hips. Then raise head and trunk (with chin
in) several inches for floor. Down and repeat.
(iii) Sitting position, neck firm and fingers laced behind head. Then
stretch trunk, neck, head and elbows upwards, keeping back
straight and trunk erect.
(iv) Sitting,with awand held in horizontal position over head, hands
well spread. Then lower and raise wand behind head and shoulders,
with head and trunk quite erect.
3. For improving kypholordosis
(i) Prone lying, hands under abdomen. Then keep hips and shoulders
down, press hands up on abdomen and raise lower back.
(ii) Lying on back, knees drawn up, arms over head with elbows
bent. Then separate knees, touching soles of feet together.While
exhaling, drawknees towards chest, keeping hips on floor.Down
and repeat.
(iii) Prone lying, hands clasped behind lower back. Then press elbows
together, drawing shoulder blades together, pushing hands
towards the feet.
4. For improving Lordosis (hollow back)
(i) Stride standing position. Then trunk flexion, grasping left ankle
with both hands and pulling trunk downwards for three counts.
Repeat to opposite side.
(ii) Sitting position, knees extended and feet spread. Then reach
forward, grasping ankles, pull trunk forward relaxed bounce for
three counts. This exercise may also be gone through with feet
together, instead of spreading.
(iii) Sitting position, knees extended, feet together and hands at sides.
Then bend forward, touching fingers to toes, hold three counts.
Relax and repeat
5. For strengthening the abdominal wall
(i) Lying on back, knees bent and feet flat on floor. Then contract
the abdominal muscles and relax.
(ii) Lying on back, with hands placed behind head. Then flex knees
and side heels along floor until they touch buttocks. Keep back
flat. Return and repeat.
(iii) Lying on back, legs extended feet together and hands at sides.
Then raise legs so that the heels are just above the floor. Spread
feet well apart, bring feet together, lower to floor. Relax and
repute.
6. For improving scoliosis (curvature of the spine)
(i) Prone lying, right arm upward, left arm at side. Thenmove right
arm in an arc towards the left over head, press down with left
hand and slide left hip up.
(ii) Prone lying right arm extended forward, left arm at side. Partner
holds feet firmly to floor. Then extend the trunk, the right
arm pushed forward and the left arm pushed backward. Hold
three counts, relax and repeat.
(iii) Standing feet few inches apart. Then raise left heel and left hip.
Extend right arm in an arc overhead to the left. Press left hand
against ribs on left side.
7. For improving the feet
(i) Sitting position, with knees fixed, feet together and flat on the
floor. Then place hands on floor behind the back. Raise inner
border of feet, keeping toes and heels on floor.
(ii) Standing position, with toes turned in. Then rise on balls of feet,
shifting weight to outside of each feet. Hold position and then
return heels to floor.
(iii) Walking:.Walk about distances, with heels raised and weight on
outer borders of the balls of feet.
(iv) Sitting. Sit with legs extended. Then cross the left-leg over the
right one with toes fixed. Foot circling, in and up, out and down.
Alternate movements for each foot.