Back to: Jss2 Physical and Health Education (BST)

Introduction

It is expected of individuals to maintain specific positions while standing, sitting, and walking. By adhering to these expected postures, one’s health and performance can be improved. However, failing to maintain these postures can negatively impact both health and activity levels. When individuals exhibit incorrect postures, they are considered to have postural defects. During weeks 1 to 2, we will be studying these postures and their associated defects.

Meaning of posture and postural defect

Posture refers to the position of the body and its alignment with respect to the forces of gravity. Maintaining good posture is important for overall health and well-being, as it helps to prevent pain and discomfort, improve breathing and digestion, and promote optimal organ function.

Postural defects, on the other hand, refer to deviations from the ideal posture, which can result from a variety of factors, including genetic predisposition, habitual postures, muscle imbalances, and injuries. Common postural defects include forward head posture, rounded shoulders, hunched back, and anterior pelvic tilt.

Postural defects can have a range of negative effects on the body, including pain and discomfort, decreased range of motion, decreased strength and flexibility, and increased risk of injury. They can also contribute to chronic health conditions, such as osteoarthritis, respiratory problems, and digestive issues.

Fortunately, many postural defects can be corrected through a variety of interventions, including exercise, stretching, ergonomic modifications, and postural awareness training. By improving posture and correcting postural defects, individuals can improve their overall health and well-being and reduce their risk of injury and chronic health conditions.

Kinds Of Posture

The kinds of posture are-

Posture refers to the position of the body and the alignment of its different parts in relation to each other. Good posture is essential for maintaining good health and preventing musculoskeletal problems. There are several kinds of posture, each with its own unique characteristics and benefits. Here are some of the most common kinds of posture:

Neutral Posture: Neutral posture is the ideal position for the body when it is in a state of rest. In this posture, the head is balanced over the shoulders, the shoulders are relaxed and aligned with the hips, and the spine is straight with its natural curves. Neutral posture helps reduce strain on the muscles, ligaments, and joints and promotes efficient breathing.

Standing Posture: Standing posture refers to the position of the body when standing upright. In this posture, the feet are hip-width apart, the knees are slightly bent, the hips are aligned with the feet, and the shoulders are relaxed and aligned with the hips. Good standing posture helps prevent back pain, improves balance, and enhances the overall appearance.

Sitting Posture: Sitting posture refers to the position of the body when seated. In this posture, the feet are flat on the floor, the knees are level with or slightly lower than the hips, the back is straight with its natural curves, and the shoulders are relaxed. Good sitting posture helps prevent back pain, improves circulation, and reduces fatigue.

Sleeping Posture: Sleeping posture refers to the position of the body when sleeping. The best sleeping posture is lying on the back with a pillow supporting the head and neck, and another pillow under the knees. This helps maintain the natural curves of the spine and reduces strain on the back, neck, and hips. Sleeping on the stomach is generally not recommended as it can cause strain on the neck and back.

Dynamic Posture: Dynamic posture refers to the position of the body during movement or activity. Good dynamic posture involves maintaining proper alignment of the body while performing tasks such as walking, lifting, or exercising. This helps prevent injury, reduces strain on the muscles and joints, and enhances performance.

Correct Standing Posture

Maintaining correct standing posture is important to prevent back pain, reduce stress on joints, and improve breathing and circulation. Here are ten guidelines for correct standing posture:

1. Stand tall with your feet hip-width apart and your weight evenly distributed between both feet.
2. Align your head and neck over your shoulders, with your chin tucked slightly in.
3. Keep your shoulders relaxed and pulled back slightly.
4. Engage your core muscles by drawing your navel towards your spine.
5. Keep your knees slightly bent, not locked.
6. Keep your hips level and face forward.
7. Distribute your weight evenly over both feet, with your weight on the balls of your feet.
8. Avoid standing in one position for long periods; shift your weight from one foot to the other or take a step to change your stance.
9. Avoid slouching or leaning to one side.
10. Wear comfortable, supportive shoes with a low heel and good arch support.

Postural defects

Postural defects refer to abnormalities or deviations from the ideal body alignment and posture. These defects can cause muscular imbalances, pain, and a decrease in physical performance. Here are ten common postural defects:

1. Forward head posture: This is characterized by the head being positioned in front of the shoulders. This can lead to neck and shoulder pain, as well as tension headaches.
2. Rounded shoulders: This is when the shoulders are hunched forward, creating a rounded appearance. It can cause tightness in the chest muscles and weak upper back muscles.
3. Anterior pelvic tilt: This occurs when the pelvis tilts forward, causing the lower back to arch excessively. It can lead to lower back pain and weakness in the abdominal muscles.
4. Swayback posture: This is when the pelvis tilts backwards, causing the lower back to curve excessively. It can lead to lower back pain and tight hip flexors.
5. Flat feet: This is when the arches of the feet collapse, causing the feet to be flat on the ground. It can lead to foot pain, knee pain, and hip pain.
6. Knock knees: This is when the knees are turned inward, causing the feet to be angled outward. It can lead to knee pain, hip pain, and instability.
7. Bow legs: This is when the legs are curved outward, creating a bow shape. It can lead to knee pain, hip pain, and instability.
8. Hyperextended knees: This is when the knees bend backwards past their normal range of motion. It can lead to knee pain and instability.
9. Forward pelvic tilt: This occurs when the pelvis tilts forward, causing the hips to be pushed forward. It can lead to lower back pain and weak gluteal muscles.
10. Hunched back: This is when the upper back is rounded, creating a hunchback appearance. It can lead to shoulder pain and weak upper back muscles.
11. Scoliosis: This is a sideways curvature of the spine that can develop in childhood or adolescence. It can cause uneven shoulders, hips, and a noticeable curve in the back. In severe cases, scoliosis can cause breathing difficulties and chronic pain.
12. Kyphosis: This is a forward rounding of the upper back, resulting in a hunched or slouching posture. It can be caused by osteoporosis, spinal fractures, or poor posture habits.
13. Lordosis: This is an exaggerated inward curve of the lower back, causing the pelvis to tilt forward. It can be caused by weak abdominal muscles, pregnancy, or excessive weight gain.
14. Flat foot: This is when the arch of the foot collapses, causing the foot to be flat on the ground. It can lead to foot pain, knee pain, and hip pain.
15. Bowed legs (varus knee): This is a condition in which the legs curve outward, creating a gap between the knees when the feet are together. It can be caused by genetic factors, poor nutrition, or certain medical conditions.
16. Knock-knee leg/k-leg (valgus knee): This is a condition in which the knees touch while the feet are apart. It can be caused by genetic factors, poor nutrition, or certain medical conditions.
17. Wry neck: This is a condition where the neck is twisted or tilted to one side, causing pain and stiffness. It can be caused by muscle strain, injury, or poor posture habits.
18. Forward head posture: This is when the head is positioned in front of the shoulders, causing strain on the neck muscles. It can be caused by poor posture habits, excessive phone or computer use, or muscle weakness.

Causes of postural defects

Postural defects are abnormalities in the alignment of the body, which may lead to chronic pain, discomfort, and reduced physical function. The following are the common causes of postural defects:

1. Poor nutrition: A diet lacking calcium, phosphorus, and vitamin D can affect the growth and development of bones, leading to postural defects.
2. Lack of exercise: Physical activity helps to strengthen bones and muscles, and improve posture. The absence of exercise or a sedentary lifestyle may cause postural defects.
3. Poor posture: Maintaining an incorrect posture while sitting, standing, or sleeping can lead to postural defects. Poor posture leads to muscle imbalances, causing some muscles to become weak, while others become overly tight.
4. Poor sitting: Prolonged sitting in a poor position can lead to the development of postural defects such as kyphosis or hunchback.
5. Walking: Incorrect foot placement while walking can affect posture, leading to postural defects.
6. Heredity: Postural defects can be hereditary and difficult to prevent.
7. Habit: Repetitive habits such as carrying a heavy bag on one shoulder or holding the phone between the ear and shoulder can lead to postural defects.
8. Pain or injuries: Pain or injuries may cause individuals to adopt a particular posture to reduce discomfort, which may lead to postural defects if maintained for long periods.
9. Occupation: Jobs that require prolonged sitting or standing in a particular posture can cause postural defects.
10. Lifestyle and fashion: Certain fashion choices such as high heels, tight-fitting clothes, and wide belts can alter the center of gravity, leading to postural defects.