Name: Lunas, Lady Joy D.

Date: November 24, 2021

Year-Section and Program: I-B BSFM Professor: Ma’am Ligaya Pascobillo

ASSIGNMENT 7: Reflection Paper on Posture Coach

Nowadays, people are walking less due to many reasons but primarily it is due to

the availability of transport either public or private is abundance. They believe that by

taking public transit, they would be able to save time. However, walking is an effective

exercise method which boosts your mood and helps you to avoid unwanted mood swings

and headaches the whole day. It can help you to lose your over weight more few grams

to kilograms on regular scale without any side effects.

In the video entitled “Posture Coach Explains How to Walk and Sit Properly,” I have

learned that walking is a full-body activity that requires to use your entire body. It is

beneficial to concentrate on each aspect of the body, from head to toe, in order to

completely comprehend how to walk correctly. First, focus on standing tall with your chin

parallel to the ground and your ears aligned over your shoulders as you're walking.

Imagine an unseen length of rope tied to the ceiling gradually pulling your head up. This

may assist you keep your head from collapsing toward your chest while you walk. Second,

keep your focus forward and your eyes forward. While walking, concentrate on

lengthening your spine. Avoid slouching, hunching, or leaning forward, since these

positions might strain your back muscles. Third, your shoulders also play an important

function in your walking style and posture. The muscles and joints in your shoulders, neck,

and upper back can be strained if your shoulders are stiff or bent forward. To ensure that

your shoulders are properly aligned when walking, do the following: first, raise your

shoulders in a shrugging action, then lower and relax them. Shoulder shrugs ease
stiffness and stress while also putting your shoulders in a natural posture that allows you

to move your arms freely. Maintain a free and relaxed shoulder position, rather than

tensed up toward your ears or slouched forward. You may practice shoulder shrugs while

walking to maintain your shoulders relaxed and in the proper position. Fourth, when you're

walking, your core muscles play a crucial part in assisting you in moving more effortlessly.

Pull your belly button in toward your spine as you take each stride to strengthen and

engage your core muscles. This might assist you in maintaining your equilibrium and

stability. Fifth, while walking, it can also reduce stress and strain on your back. Swing

your arms back and forth at your sides as you walk. Make sure your arms are swinging

from your shoulders, not your elbows. Maintain a consistent heel-to-toe stride. This entails

landing on your heel first, sliding through your heel to your toe, and pushing out of the

stride with your toe. Avoid taking flat-footed steps or landing on your toes first.

Overall, there are several advantages to walking properly with the proper

technique and posture. It can help you avoid back discomfort and muscular pains, lower

your chance of injury, and much more. It's not difficult to walk with the proper stride and

posture, but it does require some practice. Walking tall, with your head up, shoulders

relaxed and back, and core tensed are some crucial pointers.

On the other hand, the best sitting position depends on a person’s height, the chair

they are using, and the activity they are doing while sitting. A person can improve posture

and achieve a proper sitting position by first, keeping feet flat or rest them on either the

floor or a footrest. Second, avoiding crossing knees or ankles. Third, maintaining a small

gap between the back of the knees and the chair. Fourth, positioning knees at the same

height or slightly lower than the hips. Fifth, placing ankles in front of the knees and relaxing
the shoulders. Sixth, keeping the forearms and knees parallel to the floor where possible.

Seventh, holding elbows at the sides creating an L-shape in the arms. Eighth, sitting up

straight and looking forward without straining the neck. Nineth, keeping the back against

the chair, or using a backrest or cushion if there are places where the back does not

comfortably meet the chair, especially in the lower back region. Lastly, avoiding sitting for

long periods at a time, ideally taking at least a 10-minute break for every hour of sitting.

To conclude, with time, awareness, and effort a person with poor posture may

improve it. Some people may take weeks or months to see major improvements in their

posture after working on it. Once a person has improved their posture, they must struggle

to maintain it, which means they may need to remind themselves to notice and correct

dangerous situations on a regular basis.