Yu tink se di we aw yu de tinap kɔrɛkt? Lɛ wi lan aw fɔ sidɔm ɛn tinap fayn fɔ mek wi nɔ gɛt bak pen! (Di pɔsin we de tinap)

Yu kin sidɔm na ɔfis chia ɔl di de? Ɔ yu kin spɛn bɔku tɛm fɔ hunch pan yu fon? Yu go mɔs no di pen ɛn pen na yu bak ɛn nɛk we kin kam we yu grap afta yu dɔn sidɔm fɔ lɔng tɛm. Wae bɔrku pan wi kin tink bɔt dɛn pen ɛn pen ya as "oh... dat na nɔmal tin," di men rizin fɔ dis kin bi di we aw wi de ol wi bɔdi, dat na di we aw wi de tinap. So tide, lɛ wi tɔk bɔt wetin na posture, wetin mek i impɔtant to wi, ɛn aw wi go impruv wi posture fɔ gɛt wɛlbɔdi ɛn fri frɔm bak ɛn nɛk pen.

Wetin rili na Posture?

Fɔ tɔk am simpul wan, posture na di pozishɔn we yu bɔdi kin gɛt we yu jɔs de bi yusɛf, we yu nɔ de tink bɔt ɛnitin. Dat min se di we aw yu tinap, di we aw yu sidɔm, di we aw yu de waka, ɔl dɛn tin ya.

Dis nɔto jɔs ɔda tin. Wi mɔskul ɛn skel sistɛm, we na wan big sistɛm we gɛt bon dɛn, mɔsul dɛn, jɔyn dɛn, ligamɛnt dɛn, ɛn tɛndon dɛn na wi bɔdi, de wok togɛda fɔ kɔntrol di we aw wi de tinap. Tink bɔt am, wetin mek yu nɔ de slip ɛn fɔdɔm we yu sidɔm na chia? Dat na bikɔs dis sistɛm de wok ɔltɛm fɔ mek yu stebul ɛn fil fayn.

Dɔn bak, na dis we aw wi kin chenj di we aw wi de tinap kin ɛp wi fɔ muv ɛn nɔ stɔp na wan pozishɔn. Imajin if yu bɔdi na tɔys we gɛt di sem shep, yu go nid fɔ rol yu wan ol bɔdi fɔ pik wan pen we fɔdɔm na grɔn, nɔto so? So, di we aw wi de tinap nɔto jɔs fɔ chans, bɔt na tin we rili impɔtant we de mek wi wok dɛn we wi de du ɛvride izi.

Tu men kayn we dɛn de fɔ tinap.

Wi kin sheb di we aw wi de tinap to tu men kayn we dipen pan wetin wi de du. We yu ɔndastand dis, dat go ɛp yu fɔ ɔndastand aw yu de tinap fayn fayn wan.

So yu tink se sɔntin de we dɛn kɔl ‘proper’ ɔ ‘correct’ posture?

Na wan gud mɛsej fɔ mɛmba wi. No tin nɔ de we dɛn kɔl di "perfect" posture we de wok fɔ ɔlman na di wɔl. Ɔlman in bɔdi difrɛn. So nɔ wɔri se yu fɔ sidɔm stret pafɛkt wan ɔltɛm. Infakt, sɔm stɔdi dɔn sho se wetin wi kin tink se na "bad posture" kin gɛt fɔ du wit wi sɛlf-ɛstimɛnt ɛn aw wi de luk pas wi bɔdi wɛlbɔdi. Dat min se yu kin sidɔm ɛn muf sef wan, bɔt yu nɔ nid fɔ wɔri bɔt am.

Bɔt sɔm jɔnaral lɔ dɛn de we wi kin fala fɔ ɛp wi bɔdi. Di bɛst we fɔ mek wi kɔntinyu fɔ tinap fayn na fɔ protɛkt di natura kɔv dɛn na wi spayna.

Wi spayna naturally gɛt tri men kɔv dɛn:

1. Sεvikal spayna

2. di midul pat pan di bak pat pan di chεst (`thoracic spine`) .

3. Lɔwa bak (lɔmba spayna) .

dis tri kכv dεm de gi wi spayna wan jεntεl ‘S’ shep. I nɔ fayn fɔ bɛn ɔ sloch di we we go put ɛkstra prɛshɔn pan dɛn kɔv ya bikɔs ɔf di we aw yu de tinap.

Sɔm advays dɛn fɔ mek yu ebul fɔ tinap fayn

Pan ɔl we yu bɔdi kin kɔntrol aw yu de tinap fɔ insɛf bɔku tɛm, sɔm tin dɛn de we yu kin du fɔ mek yu kɔntinyu fɔ tinap fayn fayn wan.

• Kip yu ed ɛn yu sholda dɛn stret: Nɔ hunch yu nɛk bak ɔ mek yu ed hang fɔ go bifo. Dis na mistek we bɔku pipul dɛn kin mek we dɛn de luk dɛn fon.
• Kip yu sholda dɛn in layn wit yu hip: Imajin se wan imajinari stret layn de frɔm yu hip to yu sholda. Yu want fɔ kip dis layn stret as yu ebul. Dis layn go strɛch as yu de ledɔm bifo ɔ bak (as yu de hunch). If yu sidɔm, tray fɔ mek 90 digri angle bitwin yu bak ɛn yu hip (lɛk di angul we de na di kɔna na skwea).
• Kip yu bɔdi we de dɔŋ stebul: Di we aw yu de put yu leg ɛn fut go difrɛn difrɛn wan if yu sidɔm ɔ yu tinap.
• We yu sidɔm:Put yu fut dɛn flat na grɔn, ɛn yu ni dɛn bɛn 90 digri. Kip yu leg dεm apat sכmtεm na di ankכl dεm, we yu nכ kכros dεm. If yu leg dɛn nɔ rich na grɔn, yuz smɔl fut rɛst. Nɔ mek yu leg dɛn dangle.
• We yu tinap: Kip yu fut dɛn apat lɛk yu hip. Kip yu bɔdi wet na di fɔs pat pan yu fut.

Wetin mek fɔ tinap fayn impɔtant to wi?

If yu tinap fayn, dat kin ɛp yu fɔ avɔyd bɔku bɔku pen dɛn we yu kin gɛt na yu bak, yu nɛk, ɛn yu sholda. Dɔn bak, gud dinamik posture (especially wen yu de du ɛksɛsayz ɔ du fizik aktiviti) kin ɛp fɔ mek yu nɔ gɛt spɔt injuri.

If yu tinap fayn , dat kin ɛp fɔ mek yu jɔyn dɛn nɔ west ɛn rɔtin, mɔ di wan dɛn we de na yu spayna. Pan ɔl we fɔ tinap fayn nɔ kin mek yu nɔ gɛt sik dɛn na yu jɔyn dɛn lɛk at at, i kin rili ridyus di strɛs we yu kin gɛt pan yu jɔyn dɛn.

So, aw a go ebul fɔ tinap fayn?

I bɛtɛ fɔ fala di advays we de ɔp. Bɔt fɔ wɔri ɔltɛm bɔt aw yu de tinap kin mek yu taya na yu maynd. So, na sɔm ɔda simpul we dɛn fɔ mek yu tinap fayn ɛn nɔ wɔri bɔt yu bak ɔltɛm.

• Tek smɔl tɛm fɔ tink bɔt aw yu de tinap: Bifo yu de wɔnda ɔltɛm se, "A tinap stret?", tek smɔl tɛm fɔ tink bɔt aw yu de tinap lɛk wan tɛm pan awa. If yu fil ɛnitin we stif ɔ kramp, tinap, strɛch, ɛn bigin bak.
• Aktivayt yu kɔr: If yu tayt yu bɛlɛ ɛn kɔr mɔsul dɛn jisnɔ, dat go mek yu posture stret natin nɔ go mek yu tinap ɛn gi gud sɔpɔt fɔ yu spayna. Dis nɔ nid fɔ de ɔltɛm, bɔt du am we yu mɛmba. Fɔ blo we yu de es sɔntin we ebi na fayn we bak fɔ mek dɛn mɔsul dɛn ya wok ɛn ridyus di prɛshɔn we de na yu bak.
• Wear sus we fit fayn ɛn we fayn: Sɔm kayn sus (espɛshali ay il) de push wi fut ɛn ankles fɔ go na say dɛn we nɔto natin. Dis kin afɛkt di we aw di wan ol bɔdi de tinap. So mek shɔ se di sus nɔ tayt ɛn nɔ mek yu nɔ fil fayn we yu tinap ɔ waka.
• Fɔ fala di fayn it ɛn ɛksesaiz plan: If yu de du tin ɛn it fayn, dat go mek yu mɔsul dɛn, yu bon dɛn, ɛn ɔl yu bɔdi strɔng. Strɔng bɔdi kin mek i izi fɔ mek yu kɔntinyu fɔ tinap fayn.

Wetin na di sayn dɛm fɔ ‘bad posture’?

As wi bin dɔn tɔk, fɔ nɔ tinap fayn nɔto sik. So, nɔr kin ɔltɛm mek pɔrsin gɛt sɔm kayn sik. Bɔt i kɔmɔn fɔ mek yu gɛt bak pen, ed we de at, ɔ stif na yu bɔdi we yu de na di sem pozishɔn fɔ lɔng tɛm.

Bɔrku pipul kin wɔri se dɛn nɔr gɛt "perfect" posture. Bɔt stɔdi dɔn sho se di we aw pɔsin de tinap nɔ kin mek pɔsin fil pen dairekt wan lɛk aw wi kin tink. Bɔku tɛm, we pɔsin nɔ de tinap fayn na jɔs wan tin we kin mek pɔsin fil pen ɛn ɔda sayn dɛn. Tin dɛm lɛk fɔ nɔ strɛch inof ɛn nɔr de du tin wit yu bɔdi kin mek yu gɛt dɛn prɔblɛm ya pas aw yu de tinap.

We yu tinap bad, yu kin mek yu bak pen ɔ yu ed at?

Yɛs, yu kin ebul. Ɛspɛshali if yu spɛn lɔng tɛm na di sem pozishɔn. Di we aw yu de tinap kin afɛkt dɛn tin ya:

• Bak pen
• Nek de pen
• Ed de at
• Yu bɔdi in ɔl fleksibiliti
• Rɛnj fɔ muv (aw fa ɔ izi fɔ muv) .
• Bɔdi balans

Lɛk bɔku pipul dɛn, yu go mɔs de wɔri se, "A nɔ sidɔm stret" ɔ "Mi bak go brok wan de." Pan ɔl we di we aw yu de tinap impɔtant fɔ yu wɛlbɔdi, fɔ slow ɔp yu fav TV sho na di wikɛnd nɔ go du bɔku bad tin to yu bak.

Di tin we impɔtant pas ɔl na fɔ pe atɛnshɔn to aw yu de tinap ɔl di de. Ɛspɛshali if yu de wok na tebul ɔ tinap fɔ lɔng tɛm, tek shɔt briŋ wan wan tɛm, strɛch, ɛn chenj pozishɔn. If yu gɛt pen na yu nɛk, yu sholda, ɔ yu bak, nɔ ignore am ɛn go to dɔktɔ. I kin ɛksplen wetin de mek yu gɛt dis sik ɛn wetin yu kin du fɔ mek yu nɔr gɛt dis sik.