Unit 4 - Postures
Introduction
Posture is a reflection of the ‘position’ of
many systems that are regulated, determined and created through limited basic
rough patterns. These patterns reflect our ability and inability to breathe,
rotate and rest, systematically with the left and right hemispheres of our
axial, structure. Posture is the way we sit, stand, kneel and walk. It is
determined by the body structure. It can also be influenced by genetic and emotional
factors. Our modern lifestyle combines with forces of gravity, often ruin our
healthy upright posture.
Definitions
of Posture
1. “Posture can be defined as the position of
body in regard to the environment at any given instant.”
2. “Good posture is one in which the body is so
balanced as to produce least fatigue.”
3. “Good/Correct posture is the position of the
body held without any sense of effort.”
4. “Correct/Good posture may also be defined as
that assumed position which enables the body to perform effectively.”
Correct
Posture
Good/Correct posture can be termed as the right
position of the body assumed while doing any action from time to time so that minimum
energy is consumed in order to get maximum efficiency. Correct posture is the
balancing of body in accurate and proper manner while sitting, standing,
reading and writing or during any other action of body. Posture is dynamic and
changes according to the activity.
A good posture is one which requires a minimum
amount of energy for the maintenance of good alignments. Correct or good
posture of the body is defined as a position in which the skeleton is held
erect in a position that is mechanically most favourable for the transmission
of body weight. The line in the correct posture should pass from the highest
point on the skull, along the ears, through weight bearing surfaces of the
cervical and lumber vertebrae and through the centres of hip, knee and ankle
joints. The only place through it does not pass are the surfaces of vertebrae
of the dorsal region. This is due to the natural curve in this region. A good
posture needs minimum effort to balance the body in on erect position. There
are persons who are suffering from many minor ills such as backache, constipation,
chronic figure, eye strain and fatigue, these types of persons have faulty or
bad posture.
Causes
of Bad Posture
A bad posture may be acquired or may be congenital.
There are so many causes of poor posture:
(1) Lack
of Exercise:
Exercise tones up the spinal nerves and abdominal organs, improves digestion,
promotes flexibility and co-ordination, reduces mental strain, provides energy and
improves physical ability and efficiency. Lack of exercise is also a factor of
poor posture.
(2) Weakness: It is not possible to assume
and maintain erect posture without expenditure of some energy. The muscular
weakness and lack of viability is thus responsible for such faulty posture.
(3) Improper
Clothing: The
type of dress one wears also has impact or effect on posture i.e., high heel
shoes, tight shoes tight fitted dress.
(4) Improper
Diet:
Improper diet may result in various diseases due to deficiencies of vitamins,
minerals and results in adopting faulty and poor posture.
(5) Habit: Habits of posture, whether
good or bad, are acquired in the same way as the habits of walking, speaking or
sitting i.e., by practicing a certain type of co-ordination so many times that
the act becomes unconscious and habitual and wrong habits are caused by
occupation and environments also.
(6) Chronic
Fatigue: Due
to continuous work lack of rest and sound sleep without proper relaxation the
body and mind become over-worked and cause poor posture.
(7) Overload: One may develop round
shoulders and deformities of spine like kyphosis and scoliosis by continuously
lifting heavy weight on shoulders and the upper back.
(8) Mental
Attitude: A
posture is the manner in which we carry or hold our body and it is bound to reflect
our mental attitude, feeling of happiness, confidence and satisfaction help to
maintain a balanced and erect posture, whereas depression and feeling of
sadness pose hurdles in proper posture maintaining.
(9) Injury: When a bone, muscle or
ligament is injured it is likely to weaken the support at that point and throw
the framework out of balance. Even after the injury is fully healed the habit
developed during the injury and faulty posture may continue for a long time, so
it becomes a cause of poor posture.
(10) Heredity: Heredity is another factor
which is responsible for poor or defective posture. Heredity defects like
kyphosis and other genetic defects may cause poor posture.
(11) Unhygienic
Conditions:
Crowded class rooms with improper sitting arrangement, improper and
insufficient lighting arrangements etc. also have bad effects on posture.
(12) Diseases: The posture is greatly
affected by the diseases that weaken the bones and the muscles and causes the
joints to lose their strength or mobility. So it's a big cause of poor posture.
Remedial
Measures
Massage and active and passive movement to be
done to strengthen the weak muscle. Performing padmasana and gomukhasana
regularly for some time is a good option. Horse riding is the best exercise for
remedication of this deformity. To remove this deformity, extra care should be
taken while walking, standing and other weight bearing positions. Walking on an
outward
Advances
of Correct Posture
A healthy and attractive body is the result of
several factors. It is a healthy and beautiful body that creates a good
impression on others, on the other hand, a weak, ugly and deformed physique has
a negative effect. A muscular and healthy body, and erect posture, a shining
face and good stature are always appreciated by all persons. Physical
appearance without good health or good body support and carriage has a very ugly
and poor impact on one's personality.
(1) The correct posture helps in maintaining
proper manner of walking or carrying of one’s body, is of great significance
because it creates the first impression of the personality of an individual and
is sometimes the last impression.
(2) Correct or good posture helps in the
development of personality. Personality is a strange mixture of the qualities
of a human being and it is difficult to pinpoint a single factor responsible
for one's personality.
(3) Good posture is a measure of one’s
alertness.
(4) It is said that a good posture and manner
command respect. The importance of this factor in personality assessment
becomes quite clear from the methodology adopted in various beauty contests.
(5) According to some behavioural observers,
certain traits of one's personality such as honesty, alertness etc. can be
judged from posture and the carriage of an individual.
Very Short Answer Type Questions (1 Mark)
Q1.
What is correct posture?
Ans. Correct posture means the
balancing of body in accurate and proper manner while sitting, standing, reading,
and writing, walking, running or during any other action.
Q2.
What are postural deformities?
Ans. Postural deformities imply
not having proper alignment of body parts. An individual who has postural
deformities cannot perform his work efficiently. Some postural deformities are Kyphosis,
flat foot, k. Nock knee etc.
Q3.
Define bow legs.
Ans. Bow legs are a wide gap
between the knees when a person is standing with feet together. It can be observed
easily when an individual walks or runs.
Q4.
What is flat foot?
Ans. Flat foot is a deformity of
the feet. In this deformity, there is no arc in the foot and the foot is completely
flat, which may cause pain in the foot during running and walking.
Q5.
Define the term Kyphosis.
Ans. Kyphosis is a deformity of
the spine in which there is an increase or exaggeration of a backbone curve or
a decrease or a forward curve.
Q6. What is Lordosis?
Ans. Lordosis is the inward curvature of spine. It
is an increased forward curve in the lumber region. It creates problem in
standing and walking. In Lordosis, the body seems to be stiff.
Q7. What is Scoliosis?
Ans. Scoliosis is a postural deformity of spine in
which there may be one convexity either in left side or in right side in the
spine. Sometimes, there may be two convexities in the spine. This type of
deformity is also called ‘S’ curve.
Q8. What do you mean by spinal curvature
deformities?
Ans. The deformities related to the spine are
called spinal curvature deformities. For example: Hypnosis, Lordosis and
Scoliosis are the deformities of spinal curvature.
Q9.
What are the causes of round shoulders?
Ans. The causes of round
shoulders are:
(a) Due to poor posture while working
(b) Faulty furniture
(c) Wrong habit of sitting / standing
(d) Carrying heavy load on shoulders
(e) By sleeping on one side
Q10.
What are the causes of knock knee?
Ans. The causes of knock knee are:
(a) Weakness of muscles and ligaments
(b)Overweight body
(c) Lack of balanced diet
(d) Lack of vitamin-D
Q11.
List three advantages of maintaining a correct posture.
Ans. Three advantages of
maintaining a correct posture are:
(a) We will have more energy.
(b) We will feel better.
(c) It will improve flexibility of our body.
Short
Answer Type Questions (3 Marks)
Q1. A
correct posture commands respect, Justify
Ans. For creating a good
impression on other people so that you command respect, good appearance is a prerequisite,
this good appearance, in term, depends on the posture of an individual. This
leaves a good first impression on others. Good posture also contributes to
grace and efficiency in movement, which will make other people appreciate and
respect you. Confident, successful and assertive people have a good upright:
and relaxed posture. Confidence gives you power and strength. Conversely, when our
posture shows a slump, we will soon experience low confidence; we will feel
tired, low on energy, sad and vulnerable. This will show to others and make
them lose respect in us.
Q2.
What are the main causes of poor posture?
Ans. Causes of poor posture are:
(a) Injury when bone, ligament or muscle is
injured, it weakens the support to that
(b)Disease causes the joints to lose their
strength and mobility.
(c) Heredity Deformities like Kyphosis and flat
foot are sometimes due to hereditary factors.
(d) Overload Over work or fatigue also results
in poor posture.
(e) Lack of Exercise The maintenance of erect
posture requires strength and endurance.
Q3.
Explain any three advantages of correct posture.
Ans. Three advantages correct
posture are:
1. Physical fitness can be achieved if you have
good posture, Balance, coordination, flexibility etc. are the components of
physical fitness. These can be attained easily by an individual who is having
correct posture.
2. Good posture provides good impression of
your well-being.
3. Correct posture reflects the alertness,
activeness and wholesomeness of your personality.
Q4.
What are the causes of fat foot and corrective measures for this problem?
Ans. Causes of flat foot are:
(a) Heaviness of the body
(b)Standing for a long time
(c) Not doing physical exercises
(d) Use of poor quality footwear not having an
arch.
Corrective Measures for flat foot are:
(a) Walk on sand
(b)Walking on wooden staircase
(c) Walking with weight on heels and toes
Q5.
What are the causes round shoulders? Explain remedial measures required to
Ans. Causes of round shoulders
are
(a) Due to poor posture in work
(b) Faulty furniture
(c) Wrong habit of sitting and standing
(d) Carrying heavy load on shoulders
(e) Remedial Measures
Q6.
Mention the corrective exercises related to scoliosis.
Ans. The corrective exercises
related to scoliosis are
(a) Performing Trikon asana, with proper
technique.
(b)Stand elect with feet few inches apart.
After that, raise the left heel and left hip, extend right and in, m arch
overhead to the left. Press hand against the ribs on the left side.
(c) Lie down in prone position, ì. e., on the
chest. Right arm should be upward and left arm at side. After that right, arm
towards the left overhead. Press down with left hand and then slide the loft
hip up.
Q7. Explain the correct posture of standing.
Ans. In standing position, both the heels of the
feet should meet each other. Toes of the feet should be “3” to “4” apart. The
whole body should be erect. Straight knees, chin inside, chest forward, belly
backward and pressed inside with equal body weight on both feet. In this
position, the complete body should be balanced. From the side line of the
centre of gravity must pass through the ear, shoulders, hip, knee and ankle. In
such a position, the muscles and ligament remain free of stress.
Q8. Explain the correct posture of sitting.
Ans. When we sit in a chair, our hips should be as
far back in the chair as possible. Head, spinal column, shoulders and hips
should be in straight line and erect. Legs should touch the ground and not in
hanging position. Things should be in horizontal position. While we read, the
book should be on table but the book should not be too far away or near the
eyes. The approximate distance between book and eyes should be at least 30 cm.
If we do not follow this rule, eyesight problem may occur.
Q9. Explain the correct posture of walking.
Ans. 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 walks 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 feet
should touch the ground and then weight should be transferred to the toes. It
means, there should be heel-toe action. Walking should be efficient and
graceful. Smoothness is essential in walking if we adopt wrong posture of
walking, we may get fatigued at the earliest.
Q10. Explain the causes of kyphosis and
Lordosis.
Ans. Kyphosis is caused by malnutrition, illness,
crowd, deficiency of pure air, insufficient exercise, rickets, carrying heavy
loads on shoulders, unsuitable furniture, weak muscles, shyness among girls and
habit of doing work by learning forward etc.
Generally imbalanced diet, improper
environment, improper development of muscles, obesity and diseases affecting
vertebrae and spinal muscle are such causes which result in Lordosis, In
addition to these causes, not performing exercise and taking excessive food are
also major causes of Lordosis.
Q11. Discuss the causes of knock knees and bow
legs.
Ans. Generally, the lack of balanced diet specially
‘vitamin D’. Calcium and phosphorus is the main cause of knock knees. It may
also be due to rickets. Chronic illness, obesity, flat foot and carrying heavy
weight in early age may be other possible causes of knock knees.
The main cause of bow legs is the deficiency of
calcium and phosphorus in bones. Long bones of legs become soft, hence they are
bent outward. The chances of bow legs also increases when children become
overweight. This deformity may be due to the deficiency of vitamin ‘D’.
Improper way of walking and forcing the babies to walk at very early age may
also lead to bow legs.
Long Answer Type Questions (5 Marks)
Q1. Mention the corrective exercise related to
knock knees and bow legs.
Ans. Corrective Exercise related to knock
knees:
1. Horse riding is one of the best exercises
for correction of knock knees.
2. Keep a pillow b/w the knees and stand
straight for some time. Both the feet should touch each other.
3. Use of walking calipers may be beneficial.
4. Perform Padmasana and Gomukhasana regularly.
Corrective Exercise Related to Bow Legs:
1. Stand erect with feet together. Wrap a soft
piece of cloth on both legs at knee level. Tighten it with the help of a
partner. Try to squat as far as possible. Hold that position of squat for some
time. Come up and repeat it 4 to 6 times.
2. Walk for some distance on the inner edge of
the feet.
3. Walk by bending the toes inward.
Q2. Mention the corrective exercise related to
round shoulders and flat foot.
Ans. Corrective Exercise Related to Round
Shoulders:
1. Keep your tips of fingers on your shoulders
and encircle your elbows in clockwise and anticlockwise direction for some
time.
2. Hold the horizontal bar for some time
regularly.
3. Perform chakrasana and dhanurasana for some
time.
Corrective Exercise Related to Flat Foot:
1. Jumping on toes for some time.
2. Perform rope skipping.
3. Perform up and down the heels.
4. Walking on toes.
5. Sit down properly. Try to quip small wads of
paper with your toes. These pieces of paper should be picked up by forcefully
gapping with toes.
Q3. Briefly discuss the deformities of spinal
curvature.
Ans. These deformities are related to spine. These
deformities are caused by carrying excessive weight beyond capacity. In another
way, we can say that work muscles cause the formation of spinal curvature. The
normal lumber spine is characterized by a moderate interior hypertension curve,
when viewed laterally. Although there is no absolute standard for the
determination of the degree an extent of the anterior convexity of the normal
lumber curve. There are three types of spinal deformities.
(a) Kyphosis
(b) Lordosis
(c) Scoliosis
(a) Kyphosis: Kyphosis implies an increase or exaggeration
of 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.
(b) Lordosis: Lordosis is the inward curvature of spine. In
fact, it is an increased forward curve in the lumber region. It creates problem
in standing and walking. The body seems to be stiff. The individual feels shame
and inferior. Lordosis can be corrected in early stage.
(c) Scoliosis: Postural adaptation of the
spine in lateral direction is called scoliosis. Scoliosis means bending,
twisting or rotating. In fact, there are sideways curves and may be called
scoliosis curves. These are defined in terms of their commodities. 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 may be found in ‘S’ shape.
Q4. Mention the corrective exercise related to
Kyphosis.
Ans. 1. Lie on back, i.e., in supine position with
knees drawn up and feet flat on the ground. Both hands should be at sides. Then
move your arms sideways in horizontal position. Repeat the exercise at least 10
times.
2. Lie down in prone position, i.e. on chest
with hands on your hips. After that raise your head and trunk several inches
from the ground. Your chin should be in during this exercise. Hold this
position for some time and then come back in previous position. Repeat this
exercise at least for 10 times.
3. Sit in a normal position, with a stick held
in horizontal position over head, hands well-spread. After that lower the stick
and then raise it behind head and shoulders, while performing this exercise,
keep your head and trunk straight. Repeat this exercise 10 to 12 times.
Q5. Mention the corrective exercise related to
Lordosis.
Ans. 1. Lie down in prone position, with hands
under abdomen. Then keep hips and shoulders down, press hands up on abdomen and
raise lower back.
2. Bend knees forward while allowing hips to
bend back behind, keeping back straight and knees painted in same direction as
feet. Descent unit thighs are just parallel to floor. Extend knees and hips
unit legs are straight. Come back in starting position and then repeat the
same.
3. Lunge forward with knee on a wall: Take
position of the foot beyond knee. Place both hands on knee. Straighten hips of
rear leg by pushing hip forward and hold stretch. Repeat with opposite side.
4. Sit on chair with feet wide apart. Bend and
position your shoulders between knees. Then reach to the floor under back of
chair. Hold this position for some duration.
Q6. Mention the corrective exercise related to
scoliosis.
Ans. 1. Lie down in prone position, i.e., on the
chest. Right arms should be upward and left arm at side. After that move right
arm towards the left overhead, press down with left hand and then slide the
left hip up.
2. Stand erect with feet few inches apart.
After that raise the left heel and left hip. Extend right arm in an arch
overhead to the left. Press left hand against the ribs on the left side.
3. Stand in erect position with feet several
inches apart. Keep left hands finger tips on left shoulder and bend the upper
body in right side if there is an opposite ‘C’ curve in the spine. But if there
is no opposite ‘C’ curve means if there is ‘C’ curve, bend the upper body to
left side.
The tips of the fingers of right hand should be
on right shoulder. Repeat the exercise for some time as per the ‘C’ curve.
Q7. Explain any five common posture
deformities.
Ans. (a) Kyphosis: Kyphosis implies an increase
or exaggeration of 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 hypnosis.
(b) Lordosis: Lordosis is the inward curvature of spine. In
fact, it is an increased forward curve in the lumber region. It creates problem
in standing and walking. The body seems to be stiff. The individual feels shame
and inferior. Lordosis can be corrected in early stage.
(c) Scoliosis: Postural adaptation of the
spine in lateral direction is called scoliosis. Scoliosis mean bending,
twisting or rotating. In fact, these are sideways curve and may be called
scoliotic curves. These are defined in terms of their communities. 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 may be in ‘S’ shape.
(d) Flat foot: Our feet act as the base of
support for the body in standing, walking, running and jumping. Flat foot is
commonly found among newly born babies but it becomes a postural deformity if
it still persists during late childhood. It is easy to observe whether a person
has foot deformity or not. Dip your feet in water and walk on the floor. If
there is not a proper arch of foot prints on the floor then you have the
deformity of flat foot.
(e) Bow legs: ‘Bow legs’ is also postural deformity.
Approximately, it is opposite to knock knee position. If there is wide gap
between the knees when standing with feet together, the individual has bow legs
or genu varum. In this deformity, knees are widely apart. There remains a wide
gap between knees when a bow legged person keeps his feet together. This
deformity, can be observed easily, when an individual walks or runs.
Q8. Mention any five advantages of correct
posture.
Ans. 1. Change in mental attitude: Posture usually affects in
the outlook, happiness, self-confidence, determination of an individual. Self-
confidence, happiness and determination are the result of correct posture and
on the contrary, anxiety, unhappiness and pessimism are the outcomes of bad
posture. These traits change the mental attitude of a person towards life
correct posture always boosts up self-confidence and self-esteem.
2. Lessens the fatigue: Correct posture lessens the
fatigue because all the system of an individual’s body perform their function
more efficiently. An individual feels less fatigue due to less stress on
muscles and joints.
3. Improves speech: Correct postures help to
improve speech because it gives freedom to diaphragm. If there is too much
stress on diaphragm, an individual cannot speak clearly and efficiently.
4. Grace and efficiency of movement: Physical posture plays a
vital role in the field of sports and games. Sports and games involve various
types of movement. Walking, running, jumping and throwing depend upon the
abilities of movements. An athlete requires a variety of efficient movements.
The apex marks can be achieved in the field of sports if movement of the sportsman
are efficient and graceful. The balance and coordination depends upon physical
posture. Without correct posture, grace as well as efficiency of movement can’t
be attained.
5. Increases concentration and thinking
ability: If
you are breathing properly it definitely increases the thinking ability. As a
matter of fact our brain requires 20% of 02 to perform its job efficiently. If
you got more 02 in brain, it will lead to more thoughts and ideas.
Q9. Explain the causes, precautions and
remedies of knock knees.
Ans. Knock knees is one of the major postural
deformities. In this deformity, both the knees, knock or touch each other in
normal standing position. The gap between ankles goes on increasing. The
individual faces difficulty in walking and running. He cannot walk or run in a
proper manner. Owing to this deformity, knock-kneed people cannot be good
players and they are not selected even in defence services.
Causes: Generally, the lack of balanced diet,
specially vitamin D. Calcium and phosphorus is the main cause of knock knees.
It may also be due to rickets. Chronic illness, obesity, flat foot and carrying
heavy weight in early ages may be other possible causes of knock knees.
Precautions:
1. Balanced diet should be taken.
2. Babies should not be forced to walk at very
early age.
Remedies:
1. Horse riding is the best exercise for
remedification of this deformity.
2. Perform Padmasana and Gomukhasana regularly
for some time.
3. Cod liver oil may be beneficial in reducing
for some time.
4. Keep a pillow between the knees and stand
erect for some time.
5. Use of walking calipers may also be
beneficial.
6. In several cases, consult the doctor.
Q10. Mention the causes, precautions and
remedies of Bow legs.
Ans. ‘Bow legs’ is a postural deformity.
Approximately, it is opposite to knock knees position. If there is wide gap
between the knees when standing with feet together, the individual has bow leg
or genu varum. In this deformity, knees are widely apart. There remains a wide
gap between knees when a bow legged person keeps his feet together. This
deformity, can be observed easily, when an individual walks or runs.
Causes: The main cause of bow legs is the deficiency
of calcium and phosphorus in bones. Long bones of legs become soft, hence they
are bent outward. The chances of bow legs also increase when children become
overweight. This deformity may be due to the deficiency of vitamin D. Improper
way of walking and forcing the babies to walk at very early age may also lead
to bow legs.
Precautions:
1. Don’t let the children be overweight.
2. Don’t force the babies to walk at very early
age.
3. Balance diet should be given to children.
There should not be any deficiency of calcium, phosphorus and vitamin D in the
diet.
Remedies:
1. Vitamin D should be taken in required
amount.
2. Balanced diet should be taken.
3. Bow legs can be corrected by walking on the
inner edge of feet.
4. Walking by bending the toes inward.
--------xxXxx-------