3 Ways to Stand Right

2024 Author: Jason Gerald | [email protected]. Last modified: 2023-12-16 10:50

Incorrect posture will cause tension in the muscles and ligaments, resulting in aches and pains in the body. Knowing how to stand properly can relieve muscle aches and pains, and reduce the risk of injury to the body. Standing for one hour can burn as many as 50 calories, or about 30,000 calories in one year. Standing should be done with correct posture and strong muscles. Once you can improve your standing posture, try working standing up.

Step

Method 1 of 3: Improve Posture

Step 1. Start with the soles of the feet

Spread your feet hip-width apart. If you get used to being crossed, just straighten them and keep your legs straight starting at the hip joints.

Extending one leg slightly forward can relieve stress on the muscles in the lower back.
Point the soles of the feet straight ahead, not to the side.

Step 2. Shift your weight so that it rests on your heels

If your weight rests on the outside of the sole of your foot, you are pronation. If your weight rests on the inside of your foot, it means you are supinated.

In medicine, pronation and supination are common problems. This condition can cause problems with the ankles, legs, hips, and back later in life.
If you find it difficult to transfer your weight to your heels, you can consult a podiatrist for orthopedic therapy and improve posture.

Step 3. Don't lock (push back) your knees

Try to keep your knees slightly bent even if it's barely noticeable. Your knee joint will be under too much stress if it locks.

Step 4. Adjust the curve of your spine

Your lower back should be slightly arched. Some people have a deep arch in their lower back or "hyperlordosis," which is often caused by weak core muscles or excess weight in the abdomen.

There are also people who stand with their pelvis (pelvic bones) pointing too inward so that their lower back is straight and the natural curve is lost. This condition is called a “flat back” and is not good for health either. This can be caused by the habit of sitting for too long in one particular position or because of stiff core muscles.
If you have frequent low back pain, try making small contractions of your abdominal muscles. Imagine that you are wearing a corset that will pull your abdominal muscles in and up to give your back good support. Don't lower your pelvis and use your abdominal muscles to support your body.
Building the muscles of the legs, abdomen, back, and shoulders to improve posture will take time. Do it for several months so that your body is free from pain.

Step 5. Lift your shoulders and relax your arms

Let your arms hang straight at your sides without tension. If your shoulders rise closer to your ears, lower them.

Step 6. Check that your shoulders are "rounded"

Many people unconsciously stand up while pulling their shoulders forward, causing shoulder and neck pain. An easy way to check whether your shoulders are round or not is to look in the mirror. Let your arms relax at your sides and hang naturally. If your knuckles are facing forward, your shoulders may be rounded, which is not a healthy posture.

Try bringing your shoulder blades closer together so they don't slouch again. You can improve muscle balance and get rid of this slouching habit by strengthening your upper back and core muscles

Step 7. Pull your shoulders back slightly about 2-3 cm

People who work a lot at the computer, gradually their bodies will become slouch. Do the exercise bringing your shoulder blades together to remove the influence of the habit of working at the computer on your posture.

Don't over-correct your posture by pulling your shoulders back too far, as this can put a strain on your lower back, causing pain

Step 8. Keep your head straight ahead

Don't keep looking down. If your head is used to drooping, return it again so that your chin is parallel to the floor. Get in the habit of not tilting your head to one side and making sure that your ears are over your shoulders.

Do not lift your head excessively to correct its position. Your eyes should be looking straight ahead, not at the ceiling or the floor.
Imagine a rope attached to the top of your head pulling you toward the ceiling. The position of your neck and head will be in a straight line up.

Step 9. Check your posture with the help of a wall

Your spine has three natural curvatures that will bring your back into contact with the wall if you stand with the correct posture.

Stand in front of a vertical wall with a distance of 5-10 cm between your heels from the wall. Make sure that the back of your head, both shoulder blades, and buttocks are touching the wall.
The back of your head should touch the wall because of the curvature of the spine at the neck.
The back of your shoulders should touch the wall because of the curvature of your upper spine.
Your butt should touch the wall because of the curvature of the spine at the waist.
You should be able to tuck your palms between the wall and your lower back. If your palms can't fit, your back may be too flat. If the gap is wider than your hands, tighten your stomach so that your back is slightly flatter until it can touch your hands.
If the back of your body touches the wall elsewhere, adjust your standing posture again so that all three points touch the wall simultaneously.

Method 2 of 3: Practice Better Posture

Step 1. Walk for a few minutes to stretch the muscles

This exercise is very necessary, especially for those who used to sit all day.

If you can stretch, such as practicing yoga regularly, it can increase muscle flexibility and improve posture

Step 2. Try standing on one leg in front of a mirror while trying to maintain balance

Try to keep your body straight, don't let your body tilt to one side.

Stay in this position for 30 seconds and then repeat for the other side

Step 3. Do exercises to improve your balance

Good balance will increase strength, improve your posture, and reduce the risk of injury.

Stand with one foot back 10 cm. Bring your legs together again so that they are in line with your hips. Repeat this movement 10-15 times for each side.
Stand on one leg. Lift one leg to the side and hold in this position for 1-5 seconds. Lower again and repeat 10-15 times for each side.

Step 4. Perform a semi-squat against the wall

The half-squat against the wall can strengthen your glutes so you can stand with the correct posture. Stand with your back against the wall. Spread your feet hip-width apart, pointing your toes slightly outward.

Lower your back while touching the wall by bending both knees. Once your thighs are parallel to the floor, raise your back again.
Repeat this movement 10-20 times.
You can place your practice ball between the wall and your lower back to maintain balance when you're just starting out.
Do the exercise with the help of a chair. Don't use the wall again if you feel you are stronger. Lower your back without the help of a wall. Tighten your legs when your bottom touches the chair while half squatting.

Step 5. Place a stick or tube of synthetic cork in front of you slightly to the right in a standing position

Hold the top of the tool earlier to maintain balance. Move your body forward and then lift your right leg while keeping your body straight.

Repeat with the other leg while holding this position for 10 seconds on each side.
Once you are stronger, your body can be in a position perpendicular to the leg you are standing on.

Step 6. Don't practice bending your body from the waist

The habit of bending from the waist is very detrimental to your posture and dangerous for those who have bone loss (osteoporosis.)

Toe touching, sit ups, and abdominal strengthening should be avoided unless under the supervision of a physiotherapist or physical trainer

Step 7. Perform plank posture

Plank posture exercises are great for strengthening your core muscles. Without strong core muscles, the body has to work hard to stand with the correct posture, and may have to overuse certain muscles and not use others. Plank posture exercises can correct excessive low back arches, flat back, slanted hips, and hunched shoulders.

Lie down in a prone position. Lift your body so that your weight rests on your fingers, palms, and forearms.
Firmly press your palms and forearms into the floor. Keep your shoulders directly above your elbows. Look at the floor while keeping your head straight.
Contract your abdominal muscles to keep your body straight from your head to your toes.
Try not to let your lower back down or arch up while doing this plank posture.

Step 8. Do the leg lifting exercise while lying on your side

This exercise can improve posture by strengthening the muscles of the buttocks and lower back. If these muscles are weak, the curvature or depression in your spine will become abnormal.

Lie on your side. Support your head with your arms. Bend your lower knee into a 90° angle. Keep your hips straight, not too forward or backward.
Contract your abdominal muscles and continue to tighten them as you perform this exercise.
Keeping the leg above straight, raise it as high as possible without moving your hips back. You should also tighten your glutes as you lift your legs.
Lower your feet slowly to the floor. Repeat this exercise 8-10 times, then do it for the other side.

Step 9. Perform back lengthening exercises

Weak back muscles can make the back flat and shoulders hunched over. Back lengthening exercises can strengthen these muscles and help you to stand properly. The “cobra posture” in yoga can also strengthen the back muscles.

Lie down in a prone position. Bend your elbows and place your palms on the floor beside your body and turn your face towards the floor.
While pressing your palms against the floor, lift your upper body off the floor. Keep your shoulders, back, and neck extended as you arch your back. Don't arch your neck back, but keep it in line with your spine.
Inhale while feeling your stomach muscles stretch slightly. Hold your breath for 5 seconds, then lower your body slowly to the floor again.

Method 3 of 3: Standing at Work

Step 1. Practice good posture

Standing at work with poor posture can cause severe pain. Follow the guidelines above whenever you stand up during a meeting or while you work at your desk.

Don't lean on one leg. Shifting your weight from one side of your hip to the other can have a bad effect on your posture. If your glutes and core are weak, you're likely to stand with more weight on one leg while using your lower back and hips to keep your balance.
Stand by dividing your weight on both feet evenly. If your glutes and core are weak, try strengthening exercises such as the plank posture, lifting one leg while lying on your side, and the bridge posture.
You can also squeeze your glutes while standing to make sure your glutes don't weaken. Do this exercise several times a day.

Step 2. Get used to sitting and standing alternately

If possible, do these two positions alternately every 30 minutes for maximum benefit. Standing or sitting all day can be bad for your health because the joints in your body have to support you throughout the day.

Ideally, your workplace should be able to work both sitting and standing

Step 3. Try to use a workbench that is height-adjustable

This table is available in various models with prices ranging from IDR 2.5 million to IDR 10 million.

People who are skilled at making their own needs can make a table that is height-adjustable. Even simply placing computer screens, keyboards, and other work equipment on a stack of boxes can make your workplace more ergonomic.
The computer screen should be placed on a workbench that you will be using while standing at a distance of 50-70 cm from your eyes and your elbows should be able to bend 90°.
You can also use a short bench to relieve pressure on your back. Stand with one leg bent slightly and place the other leg on a short stool. Be sure to change the position of the legs every 15 to 20 minutes.

Step 4. Provide a soft mat to stand on

A small gel-filled mattress can be a good stand for you.

Step 5. Wear supportive shoes

Do not work while standing without wearing shoes that do not support the arch of the foot. Place the support inside your shoe if you don't already have one.

Step 6. Start by standing for 10 minutes

Once your muscles are ready to stand with the correct posture, add more time. You can experience back pain if you stand straight for a long time.

Step 7. Try to divide the time to work while standing and sitting

Standing up to answer an email, call, or search for information can be helpful because you may be doing this job for 30 minutes or more. Typing and other activities that require the ability to think in focus will be easier if done while sitting.