Habits to maintain the right posture(바른 자세 유지를 위한 습관)

Habits to maintain the right posture

Maintaining the right posture is important for your physical and mental health. It can help to prevent back pain, fatigue, and even depression. Here are some habits you can adopt to maintain the right posture.

Sitting

Sit with your feet flat on the floor and your back straight.
Place a pillow or cushion behind your lower back for extra support.
Place your computer monitor at eye level to prevent neck strain.
Don’t forget to take regular breaks to stretch and move around.

Standing

Stand with your feet slightly apart and your knees slightly bent.
Keep your shoulders relaxed and your head up.
Make sure your weight is evenly distributed on both feet.
Avoid locking your knees and keep your core engaged.

Lifting

Bend your knees and keep your back straight when lifting.
Lift with your legs, not your back.
Keep the load close to your body to reduce strain.
Ask for help if the load is too heavy.

Stretching

Start with a gentle warm-up to get your muscles ready for stretching.
Stretch slowly and smoothly without jerking movements.
Hold each stretch for at least 15 to 30 seconds.
Don’t push yourself too hard. Stop if you feel pain.

By incorporating these habits into your daily routine, you can maintain the right posture and keep your body healthy.

올바른 자세를 유지하기위한 습관

올바른 자세를 유지하는 것은 신체적, 정신적 건강에 중요합니다. 요통, 피로, 심지어 우울증을 예방하는 데 도움이 될 수 있습니다. 다음은 올바른 자세를 유지하기 위해 채택 할 수있는 몇 가지 습관입니다.

앉아서

발을 바닥에 평평하게하고 등을 똑바로 앉으십시오.
추가 지원을 위해 배 뒤에 베개 나 쿠션을 놓습니다.
목을 방지하기 위해 컴퓨터 모니터를 눈 수준에 놓으십시오.
정기적으로 휴식을 취하기 위해 늘어나고 움직이는 것을 잊지 마십시오.

서서

발을 약간 떨어 뜨리고 무릎이 약간 구부러집니다.
어깨를 편안하게하고 머리를 위로 유지하십시오.
체중이 양쪽 발에 골고루 분포되어 있는지 확인하십시오.
무릎을 잠그지 않고 코어가 참여하십시오.

리프팅

들어 올릴 때 무릎을 구부리고 등을 똑바로 유지하십시오.
등이 아니라 다리로 들어 올리십시오.
부하를 몸에 가깝게 유지하여 긴장을 줄입니다.
부하가 너무 무거워지면 도움을 요청하십시오.

스트레칭

부드러운 워밍업으로 시작하여 근육을 스트레칭 할 준비를하십시오.
멍청한 움직임없이 천천히 그리고 부드럽게 스트레칭하십시오.
각 스트레치를 최소 15 ~ 30 초 동안 유지하십시오.
너무 세게 밀지 마십시오. 고통을 느끼면 중지하십시오.

이러한 습관을 일상 생활에 통합함으로써 올바른 자세를 유지하고 몸을 건강하게 유지할 수 있습니다.

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HEALTHY ROADMAP

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