When we have to stay upright for a longer period of time, our muscles are more strained then during walking. Furthermore, static walking makes the venous blood flow from the legs back to the heart difficult. Out of this reason it is important to not only care for correct sitting to prevent back pain but also proper standing. But, what do we understand by correct standing? Correct standing is especially visible by an upright body posture. That means, your spine is in an upright position and the natural double-s-form remains.
How does an upright body posture arise?
- Slightly lift your chest forward and upward.
- Try to keep your head relaxed upright.
- To avoid a hollow back during standing push your pelvis slightly backwards and slightly flex your abdominal- and buttock-muscles.
- Slightly bend your knees.
- Your legs should be hip width apart and slightly twisted outwards. Care for an evenly spread weight distribution.
- Keep your shoulders straight and relaxed. Easily drop them and your arms.
Since our muscles are heavily strained when standing in an upright position, too, it is important to change in between proper standing positions and relieving postures. Due to this dynamic standing different back sections are differently tasked – and this prevents from a one-sided strain.
Hints for dynamic standing
- Occasionally stretch yourself.
- Change between parallel and step position.
- Put the unencumbered foot in step position, if possible on an elevation of about 20 cm.
- Try to not completely stretch your legs. This only leads to a hollow back.
- Relieve your back part and softly brace on a table or lean to a wall.
- Retract your chin to stretch your neck.
- Shake out your legs once in a while.
- Try to alternately strain your legs.
The strain for your spine is significantly lower when standing then when sitting. Therefore, always prefer standing to sitting.
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