ALVA: We all know how important the posture of our body is for us.

It helps with our

health, prevent us from getting injuries and disabilities and helps to keep our bones in
the correct alignment. But do you know how to support a perfect posture? Do you know
how to properly adjust or move your body, so it does not damage your stature?
Well lucky for you! Our group has researched ways to help people keep the ideal
posture!
REIGNER: Sometimes the correct posture can be uncomfortable especially when you
are used to slouching. It can be hard to get rid of that habit, but you must try for the
sake of your wellbeing and body.

When you stand:

o Stand up straight and tall. Avoid standing in one position for prolonged periods of
time
o Keep your shoulders back.
o Pull your stomach in.
o Put your weight mostly on the balls of your feet. Make sure the surface you are
standing on is firm and level
o Keep your head level.
o Let your arms hang down naturally at your sides. Gentle stretching exercises
during a break can help ease muscle tightness.
o Keep your feet about shoulder-width apart. If possible, lean on a solid support.
This can help reduce fatigue during lengthy periods of standing.

CAMILLE: There are reasons why you should practice proper lifting techniques.
Whether you are lifting weights or carrying heavy objects on the job, your form is
extremely important for your overall health. Bad, improper physique while lifting can
cause muscle strains, serious back problems, and much more. These injuries can take
weeks or even months to heal properly.

When you lift an object:

o Spread your feet apart and bend your knees.

o Squat. Use the muscles in your thighs, upper arms, and shoulders, lift the
object and pull it close to your center of gravity and base of support.
o Slowly lift and always face the object. Do not bend forward.
o Pivot your feet instead of twisting at the waist.

REIGNER: The key to good posture is the position of your spine. The human spine is
made up of individual bones called vertebrae that are stacked on top of each other. They help
support these curves, not increase them. Your head should always be above your
shoulders, and the top of your shoulder should be over your hips.
When you sit:

o Place your buttocks at the back of the seat while supporting a small space
between the back of your knees and the seat of the chair.
o Place your feet flat on the floor with your knees bent at a 90° angle.
o Pull your shoulders back and lift your chest.
o Lift your chin until it is level and relax your jaw and mouth.

ALVA: Most everyone knows that good posture is important. But good posture does not
apply just to sitting and standing. The muscles and ligaments of your back relax and
heal themselves while you sleep. To protect your back, good posture is important while
sleeping.

When you sleep:

o Avoid sleeping on your stomach or with your head elevated on an oversized

pillow. 
o Use a pillow that allows you to keep your head aligned with the rest of your
body. 
o Make sure you are sleeping on a firm mattress.
o The side and back are the best positions for maintaining a neutral position and
necessary for anyone with back or neck problems.
o Sleep on your back with a small pillow supporting your legs to reduce
pressure on your lower spine.

CAMILLE: We should not take our health and posture for granted. Remember to always
follow the guidelines and proper ways to fix it. Otherwise, you will suffer from the
complications like back pain, spinal dysfunction, rounded shoulders, and a potbelly.
Never neglect yourself for the sake of your work and always put your well-being first.
That is all! Our group had a fun time researching, reporting, and editing about this topic!