Sometimes a person sees himself in front of a mirror or in a photograph; His head is forward, his shoulders are rounded, his back is hunched, he is shorter, bent forward and he looks clumsy. If there is no underlying medical disorder (such as neuromuscular diseases, scoliosis (spine curvatures), leg length inequalities, extremity deformities (deformities), this condition can be defined as acquired posture disorder.
It causes acquired posture disorders. When we look at the physical factors that cause it, we can list factors such as staying in the same position for a long time (watching TV, using the computer and phone, studying, etc.), non-ergonomic conditions in desk work, wrong sitting positions, using the wrong shoes and clothes, and psychologically. We can talk about factors such as feeling of exhaustion, feeling tired. The human being is a biopsychosocial model. In other words, a biological disorder can directly affect our psychology and, in this case, our social life. For example, we feel very hunchbacked and we are not satisfied with our appearance, this negatively affects our psychology, we cannot wear the clothes we like and we feel unhappy. It can also limit our social activities. We don't want to go out, we can avoid taking pictures in the same frame with our friends. If we do not take action in this vicious circle, we will spend years disliking our bulky appearance. More importantly than the aesthetic appearance, we are stepping into a painful life and we think that this painful life is normal.
Medically speaking Posture: It consists of the combination of human muscle, bone tissue and joints. The postural structure, which forms the control system of our organism against external stimuli and ensures its coordination, is formed by the joints taking a new position with every movement of the body. There are 3 specific axes and planes passing through the body. The point where these intersect is the body's center of gravity and falls 1-2 cm in front of the sacral 2nd vertebra. Due to the effect of the anatomical structure, it is higher in men and children. For example, we are pregnant and our abdominal muscles are lengthening and the load on the waist is increasing. The center of gravity also shifts due to these changes and this change occurs in our body. He creates a new posture for himself to compensate for my work. In fact, we can say the same thing for other acquired posture disorders. When a joint remains in the same position for a long time and its muscles adapt to this situation (shortening, lengthening, spasming) over time, it creates a new posture for itself. We can divide the posture into 2.
1)Inactive Posture: The posture taken for resting and sleeping.
2)Active Posture:
a)Static Posture: It requires the muscles to contract isometrically (without changing the length of the muscle) and resist gravity in order to stabilize the joints. p>
b)Dynamic Posture: It is an active posture that tries to adapt to constantly changing environmental conditions as a result of the movement.
To understand how to adapt to constantly changing environmental conditions, it is necessary to understand the postural mechanism well. It is necessary to know. Especially the afferent stimuli coming from the muscles, eyes and ears are evaluated in the relevant centers in the brain (cerebral cortex, cerebellum, vestibular system, proprioceptive pathways), an efferent response emerges and our body takes the necessary position against the changing environmental conditions.
WHAT IS THE IDEAL POSTURE?
It is a posture in which stress and injuries are kept to a minimum level as possible by using the body to the maximum extent. The vertebrae (vertebrae) and ribs are in their normal curvatures and angles, The pelvis is in a neutral position. In addition, the position of the chest and upper back is important for the optimal functioning of the respiratory organs. Keeping the head upright reduces the stress on the neck muscles.
WHAT IS BAD POSTURE?
It is a posture that is inadequate for the person. It does not fully serve the purpose and may cause unnecessary muscle contraction. Compensation mechanisms may develop in the body due to this situation. For example, due to a shortness in our hip flexor (traction) muscles, we try to compensate for the situation by hyperextending our lumbar region. Our lordosis increases. While the muscles on one side are shortened, the antagonist muscles are lengthened and neither group of muscles can fully perform their function. While ligament strains and muscle cramps may also occur in this distorted posture, if no intervention is made, Otherwise, it can lead to pain that is chronic and affects our social life.
Rounded shoulders (shoulders coming forward and downwards), increased thoracic kyphosis (hunchback), increased lumbar lordosis (increased hollowness in the waist) are anatomical disorders caused by poor posture. These are just a few.
WHAT CAN BE DONE TO PROTECT POSTURE?
It is necessary to appreciate and protect these miraculous mechanisms given to us in order to live pain-free for many years. So what should we do?
-Avoid staying in the same positions for a long time.
-If you are a desk worker, make your environment ergonomic. Take a rest for 5-10 minutes every 20 minutes. Take breaks. During these breaks, if possible, take short walks inside or outside the room. If not possible, move your fingers, arm, shoulder and back while doing breathing exercises in your chair. Ventilate your room.
-Ankle, knee and hip exercises that you do on your chair during these breaks will prevent muscle spasms and increase your circulation.
-Incorporate regular sports into your normal life routines or at least 30 exercises 3 days a week. -Add 45 minutes of regular moderate-paced walks in the open and fresh air. Including this in your routines will keep you fit and your muscles and spine strong. An upright posture is inevitable for you, too.
-Do exercises to correct your posture in front of the mirror.
– Pay attention to your good psychological state, sleep quality and hygiene conditions.
-Do not forget to drink enough water daily and eat a balanced diet.
-And most importantly, try to stay away from stress, even if it is last. Yes, we all live stressful lives, but it will be good for us to manage stress well, take up hobbies, work when necessary, take a break when necessary, do the activities we love while resting, and just try to stay in the moment. Put yourself first in life and remember that your health comes first.
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