How to Do Proper Body Mechanics for Standing

Body mechanics refer to the coordinated use of body parts to produce movements and maintain balance. Proper posture is its main key and this applies to the correct positioning of the spine, arms, pelvis, and legs.Standing is one of the most common postures ever used. It seems so easy to do but there is more to it than just plainly standing. Accurate positioning of body structures must be carried out in order to avoid unnecessary load to the spine, joints, and muscles.

Instructions

Difficulty: Moderate

Proper Body Mechanics for Standing

1. Stand erect with your head upright, chin slightly lifted without projecting it forward (with relaxed mouth and jaw muscles), and ears leveled just above the shoulders.
2. Gently pull your shoulders back in a proper level, instead of slouching it forward.
3. Lift your chest up and tuck stomach and abdominal muscles in.
4. Relax your arms and place them at the side of your body or slightly fold them at the back.
5. Keep your mid back straight and not slumped
6. Tighten your gluteal muscles, to tuck your tail bone, and tilt your pelvis slightly forward or in a neutral position. This method enables you to form a small hallow on your lower back, but be watchful enough to not over arch.
7. Make sure that your ankles are in line with your hips, and your hips are in line with your shoulders.
8. Widen the distance of your feet at least 3-4 inches apart for a stable base of support. Make sure to place equal amount of weight on both legs to minimize strain on weight bearing joints.

Tips & Warnings

• Try to observe proper stance at all times. Your muscles may feel a little tired of it during the first few practices; but soon enough you will get used to doing it naturally.
• If you are standing for quite a long time, make sure to relax your muscles by stretching it a little bit, flexing your lower legs, and pumping your ankles. This will help in relieving stress on your spine and weight bearing joints.
• If possible, find a solid support to lean on. This will help in reducing your tiredness during long periods of standing.
• Do not lock your knees while you stand. This will only cause discomfort and unwanted stress on the joint and surrounding muscles.