Читать книгу The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health - Stella Weller - Страница 20

When we talk of poor posture, we generally mean slack posture. To correct this, there may be a tendency to cultivate posture that is excessively rigid, and this could result in tense muscles and restricted breathing.

In correct standing, the chin is in, the head up (crown uppermost), the back flattened and the pelvis straight (neutral position). The ribcage is full and round to permit adequate ventilation of the lungs and to prevent pressure on internal organs (Fig. 13).

Fig. 13. Good posture in standing

In a strained position (Fig. 14), the pelvis tilts forwards, thus increasing the spinal curves and strain on joints and ligaments. The chin is out and the ribs are down, causing pressure on internal organs. The lower back is arched (swayback). This is the most common type of poor posture in a standing position.

Fig. 14. Poor posture in standing

Even when standing correctly, there is tremendous pressure on lumbar discs – about 182 pounds per square inch on the third lumbar disc. Avoid standing, therefore, if you can sit, walk or squat. When you must stand, rest one foot on a convenient prop such as a bar rail, a box, a low stool or a shelf under a counter.