Rules for Vision Friendly Body Posture While Standing 169

Body  balance  and  coordination  would  be  quite  difficult   without  vision.  On  the  other  hand,  vision  is  greatly   influenced  by  body  posture  and  can  be  negatively   impacted  by  various  posture  imbalances.  Anyone   interested  in  preserving  their  natural  vision  or  

improving  their  eyesight  naturally  should  learn  how  to   maintain  proper  body  posture  while  standing,  sitting  or   lying  down.  

The  first  step  to  learning  how  to  maintain  a  healthy   posture  is  learning  how  to  stand  up  straight  correctly.   Standing  up  straight  requires  our  skeletal  and  muscle  systems  to  work  together.  Since   our  balance  while  standing  is  supported  by  the  muscles  of  the  neck,  upper  and  lower   back,  legs  and  feet,  the  way  we  stand  depends  on  the  position  of  the  neck,  pelvis  and   feet.  

The  key  to  establishing  correct  posture  while  standing  is  to  align  the  three  “balance”   points  mentioned  above  correctly.  This  will  allow  your  body  weight  to  distribute  evenly   around  your  spine  and  thus  will  prevent  buildup  of  tension  or  strain  in  any  of  the  parts   of  your  body.  

The  easiest  way  to  achieve  proper  posture  while  standing  is  to  do  the  following:  

1. Relax  all  the  muscles  in  your  body.  If  you  should  not  feel  tension  in  any  areas.   2. Look  straight  ahead.  Make  sure  your  head  is  not  tilted  to  the  left  or  to  the  right  

and  that  your  chin  is  not  pointing  up  or  down.  

3. Straighten  your  shoulders  and  upper  back.  Try  to  achieve  this  while  keeping  

4. Center  your  pelvis.  Imagine  your  spine  is  a  column  and  your  pelvis  should  be  

exactly  in  its  lower  center.  For  many  people  maintaining  good  position  is  quite   hard  at  the  beginning  as  they  are  used  to  pushing  their  pelvis  to  the  front  -­‐   resulting  in  hollow  back,  or  to  the  back  -­‐  resulting  in  the  so  called  “flat”  pelvis   and  causing  the  whole  upper  body  to  lean  forward.  

5. Your  legs  should  be  hip  width  apart  and  parallel  to  each  other.  Make  sure  your  

weight  is  distributed  evenly  between  both  legs.  

An  excellent  way  to  find  out  if  you  have  any  posture  imbalances  is  to  use  a  full  height   mirror.  Looking  at  your  posture  from  the  front  and  side  positions  will  help  you  see  if   there  are  any  problems  with  your  posture  and  will  allow  you  to  correct  them  easily.   Last  but  not  least,  remember  to  be  consistent  and  correct  your  posture  every  time  you   catch  yourself  that  you  are  standing  improperly.  Soon,  you  will  discover  that  maintaining   a  healthy  and  vision  friendly  posture  while  standing  has  turned  into  a  habit  and  you   don’t  need  to  consciously  control  it  anymore.  

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Vision  and  Posture  When  Sitting  and  Lying  Down  

Most  of  us  spend  almost  the  entire  day  sitting  in  front   of  a  desk.  Moreover,  the  most  common  way  to  relax  is   to  lye  down  on  the  sofa  or  in  bed  and  watch  a  TV  show   or  read  a  book.  Both  sitting  and  lying  down  affect  your   eyesight.  That  is  why  being  aware  how  to  sit  and  lye   down  correctly  is  of  utmost  importance  for  preserving   your  eyesight.  

How  to  sit  correctly  for  better  vision?  

Since  almost  all  jobs  that  require  us  to  remain  seated   for  long  periods  of  time  involve  some  kind  of  close  eye   work  or  long  periods  of  eye  concentration,  correct  posture  while  sitting  is  very  

important  for  vision  health.  Close  eye  work  such  as  reading  or  working  at  a  computer   poses  increased  visual  demands  by  itself;  when  our  posture  is  imbalanced  or  in  any   other  way  improper,  the  demands  on  our  vision  system  become  even  higher.  Exposing   our  vision  to  constant  vision  stress  leads  to  various  eyesight  disorders  as  well  as  to  some   unpleasant  symptoms  such  as  headaches,  neck  strain,  back  pain  and  wrist  pain.  

Here  are  the  basic  rules  for  correct,  vision  friendly-­‐seated  posture  setting.  

1. Sit  with  your  pelvis  pushed  back  in  the  seat  to  the  point  where  it  touches  the  

back  of  the  chair.  

2. Keep  your  back  straight  yet  relaxed  –  let  your  body  weight  rest  on  your  pelvis.  

Ideally,  your  back  and  your  pelvis  should  form  a  90  degrees  angle.  

3. Your  knees  should  be  bended  in  90-­‐degree  angle  and  your  feet  must  touch  the  

floor.  

4. You  may  place  your  arms  at  your  desk  or  at  the  arms  of  the  chair  but  you  should  

To  easier  achieve  healthy  seated  posture,  get  a  chair  with  adjustable  height.  If  your  feet   cannot  reach  the  ground  while  you  are  maintaining  correct  pelvis  position,  use  a  firm   pillow  or  other  support  underneath  them  but  never  leave  them  hanging  in  the  air.  

How  to  lie  down  correctly  for  better  vision?  

Most  people  prefer  to  lie  down  while  watching  their  favorite  TV  shows  or  reading.  While   lying  down  seems  pretty  straightforward,  many  people  do  not  have  correct  lying  

posture  and  thus  put  their  vision  and  other  body  parts  at  risk  of  problems.  

The  most  important  rule  for  correct  body  posture  while  lying  down  is  to  always  make   sure  you  have  adequate  neck  support.  People  with  vision  problems  should  avoid   watching  TV  or  reading  while  lying  down  as  this  puts  extra  stress  on  their  visual  system   regardless  of  their  posture.  

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