Correct posture is important to lead a healthy life and to maintain a pleasant appearance. Correct posture is keeping each part of the body in correct alignment thus avoiding undue strain on supporting muscles and joints. When you maintain correct posture joints and muscles can coordinate the movements without much stress.
In grade 6 you learned about factors that affect your appearance, correct posture and engaging in your daily activities maintaining a correct posture.
In our day to day life we sit in various ways. The sitting posture will vary according to the situation.
eg:
During studying
When relaxing
During religious activities
During functions
While exercising or taking part in games
Various sitting postures
1. Sitting on a chair
2. Sitting astride (with legs stretched)
3. Crook sitting
4. Kneeling
5. Sitting on heels
6. Sitting cross legged
Practise the above mentioned postures with your teacher's guidance.
The correct posture that should be maintained while sitting on a chair
• The head, shoulder and hip should be in a vertical line.
• The back should be straight along the back of the chair.
• The shoulders should be kept at ease.
• Both hands should be resting on thighs.
• The weight of the body should act on the buttocks.
• The soles of the feet should be placed flat on the ground.
The advantages of correct posture and disadvantages of bad posture when sitting
Maintenance of correct posture in day to day life
• When reading a book, seated on a chair
• When playing games such as carom and chess
• When using a table and writing seated on a chair
Walking is a natural activity. It is also used as an event in Athletics. Do you remember that we learnt the correct way to walk in grade 6?
Different methods of walking can be practiced to improve walking postures
1. Walking on toes and ball of feet - Walk with your heels raised and allow the ball of the foot to touch the ground.
2. Walking on heels - Walk on heels without allowing the toes to touch the ground
3. Walking with short strides - Walk keeping less space between steps
4. Walking with long strides - Walk keeping greater space between steps
5. Walking sideways - Walking from side to side stepping to the right and then to the left
6. Walking backwards - Walking while stepping backwards keeping the body straight
7. Walking in a zig zag fashion
8. Walking along a straight line keeping the feet on either side.
9. Walking on a straight line
10. Walking with equal strides
Practise the above mentioned different styles of walking
1. Walking on toes and ball of feet
2. Walking on heels
3. Walking with short steps
4. Walking with long steps
5.Walking sideways
6.Walking backwards
7. Walking zig zag
8. Walking straight keeping the feet on either side of a line.
9. Walking on a straight line
10. Walking with equal strides
Positioning of body when walking
• Body should be kept straight
• Feet should be placed with the toes facing the direction of walking
• The distance between the steps must be equal.
• The weight of the body should gradually move from the heels to the balls to the toe.
• Legs should move rhythmically forward and backward at the hip
• The hands must be slightly bent at the elbow, and swung lightly and rhythmically forwards and backwards.
Advantages of correct walking postures
• Reduces tiredness
• Less expenditure of energy
• Increases efficiency
• Minimizes discomfort
• Maintains balance
• Minimizes accidents
• Develops personality
According to the place, situation and facilities available, the posture of lying down changes in our daily life. Lying down happens when sleeping, when you are ill and when relaxing. Physical and mental satisfaction can be gained by lying in the correct posture.
Different postures of lying down
1. Lying with face upwards (lying in supine position)
2. Lying with face downwards (lying in prone position)
3. Lying sideways - facing left or right
4. Lying in a crook position (crook lying)
Practise these lying positions with the guidance of your teacher
1. Lying face up
2. Lying face down
3. Lying sideways
4. Crook lying
• The surface used to lie down should be strong and flat.
• The head, shoulders and the hip should be in a straight line.
• Must not lie in a manner likely to cause injury to the spine.
• Breathing should not be obstructed.
• Must lie in a relaxed position.
• Physical discomfort should be avoided.
• Minimizes discomfort to the body.
• Avoids waste of energy.
• Reduces damage to bones and other organs of the body.
• Gets physical and mental comfort by getting good sleep.
Correct posture means keeping the body in the correct position when engaging in day to day activities.
Correct posture is essential for healthy life. Correct posture also gives you pleasant and attractive appearance. Incorrect posture can cause physical disabilities, pain and discomfort.
There are various factors that cause wrong postures, such as the environment, equipment, clothes, footwear, ignorance, defects from birth, bad habits etc.
We have to get used to sitting, walking and lying down in the correct posture from our young days.
