{"id":4170,"date":"2020-11-15T23:47:26","date_gmt":"2020-11-15T21:47:26","guid":{"rendered":"https:\/\/sacral.info\/?p=4170"},"modified":"2020-11-15T23:48:18","modified_gmt":"2020-11-15T21:48:18","slug":"7-ways-to-test-if-your-posture-is-correct","status":"publish","type":"post","link":"https:\/\/sacral.info\/uk\/7-ways-to-test-if-your-posture-is-correct\/","title":{"rendered":"7 \u041f\u043e\u0442\u0440\u0456\u0431\u043d\u043e \u0432\u0438\u043f\u0440\u043e\u0431\u0443\u0432\u0430\u0442\u0438, \u044f\u043a\u0449\u043e \u0412\u0430\u0448\u0430 \u0432\u0456\u0434\u043f\u043e\u0432\u0456\u0434\u044c \u0454 Correct"},"content":{"rendered":"

Do you want to stand tall and have good posture?<\/strong><\/p>\n\n\n\n

Would you like to have improved body image <\/strong><\/p>\n\n\n\n

and renewed self-confidence?<\/strong><\/p>\n\n\n\n

Try \u0446\u0435\u0439 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0438\u0439\u0437\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u0438 \u0442\u0435\u0441\u0442 \u0434\u043e \u0442\u043e\u0433\u043e, \u044f\u043a \u0432\u0438 \u0437\u0440\u043e\u0431\u0438\u043b\u0438.<\/p>\n\n\n\n

\u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u043e\u0445\u043e\u0434\u0438\u0442\u0438 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u0456 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u0456 \u0432\u0438\u0440\u043e\u0431\u0438 \u0430\u0431\u043e \u043f\u0456\u0434\u0437\u0435\u043c\u043d\u0456. Stand straight on a flat surface \u0432 front of a large mirror. Close your eyes. Stand still in your usual posture. Breathe calmly. \u041d\u0435 \u0442\u0440\u0435\u0431\u0430 \u043d\u0430\u043c\u0430\u0433\u0430\u0442\u0438\u0441\u044f \u0437\u0440\u043e\u0431\u0438\u0442\u0438 \u0446\u0435. Open your eyes and look carefully at yourself in the mirror. It would be useful if you can ask someone to take four photographs of you \u2014 \u0437 front, the back and both sides.<\/p>\n\n\n\n

Let's start with the horizontal body levels first.<\/em><\/strong><\/p>\n\n\n\n

\"\u0418\u0437\u043e\u0431\u0440\u0430\u0436\u0435\u043d\u0438\u0435<\/figure>\n\n\n\n
\"\u0418\u0437\u043e\u0431\u0440\u0430\u0436\u0435\u043d\u0438\u0435<\/figure>\n\n\n\n
<\/td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Feet<\/strong><\/p>\n\n\n\n

Look at your feet. \u0427\u0438 \u0454 \u043f\u0440\u0430\u0432\u043e \u0456 \u043b\u0456\u0432\u0435 \u043f\u043e\u0432\u0456\u0434\u043e\u043c\u043b\u0435\u043d\u043d\u044f \u0440\u043e\u0437\u0442\u0430\u0448\u043e\u0432\u0430\u043d\u0435 \u043d\u0430 floor in the same position? Look at your right and left heels, \u0447\u0438 \u0454 \u0432\u043e\u043d\u0438 at the same angle? \u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0435 \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0449\u0435 \u0432\u0438\u0441\u0456\u0432\u043a\u0438 \u0437\u0430\u0433\u043e\u043b\u043e\u0432\u043a\u0430 \u0454 \u0442\u0456 \u0436 \u0441\u0430\u043c\u0456, \u0437 \u0434\u0432\u043e\u043c\u0430 \u0447\u0430\u0441\u0442\u0438\u043d\u0430\u043c\u0438 \u043b\u0438\u0441\u0442\u0430 \u043c\u0430\u0439\u0436\u0435 parallel to \u0432\u0441\u0456 \u0456\u043d\u0448\u0456. Look at your toes, \u0447\u0438 \u0454 \u0432\u043e\u043d\u0438 relaxed or tight? \u041a\u043e\u0440\u0435\u043a\u0442\u043d\u0435 \u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0449\u0435 \u0434\u0437\u0432\u0456\u043d\u043a\u0456\u0432 \u0454 relaxed, straight and extended. Mentally divide space \u043c\u0456\u0436 \u043d\u0456\u0433 \u0432 \u0434\u0432\u0456 \u0441\u0442\u0430\u0442\u043a\u0438 \u0456 \u043f\u0438\u0442\u0430\u0442\u0438, \u0432 \u044f\u043a\u043e\u043c\u0443 \u0432\u0456\u0434\u0441\u0442\u0430\u043d\u044c \u0432\u0456\u0434 \u0446\u0435\u043d\u0442\u0440\u0443 \u0434\u043e \u043f\u0440\u0430\u0432\u043e\u0433\u043e \u0456 \u043b\u0456\u0432\u043e\u0433\u043e \u043b\u0438\u0441\u0442\u0430 \u0454 \u0441\u0430\u043c\u0430. Sense how you distribute your body weight between your right and left feet. \u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e posture is \u043a\u043e\u043b\u0438 \u0432\u0438 distribute body weight evenly on both sides. Ask yourself which foot you might be leaning on more.<\/p>\n\n\n\n

Ankles<\/strong><\/p>\n\n\n\n

Look at your ankle bones, \u0454 \u0457\u0445 horizontal to floor or pointing in different directions? \u0414\u043b\u044f \u043f\u0440\u0438\u043a\u043b\u0430\u0434\u0443, \u0454 internal ankle bones pointing towards the floor, which is a sign of flat feet.<\/p>\n\n\n\n

Knees<\/strong><\/p>\n\n\n\n

Look at your knees, \u0454 \u0457\u0445 visually \u043d\u0430 \u043e\u0434\u043d\u043e\u043c\u0443 horizontal line \u0430\u0431\u043e \u0454 \u043e\u0434\u0438\u043d highher than the other? \u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e posture \u0454, \u043a\u043e\u043b\u0438 \u0445\u043b\u043e\u043f\u0446\u0456 \u0454 \u043d\u0430 \u043e\u0434\u043d\u043e\u043c\u0443 horizontal \u0440\u0456\u0432\u0435\u043d\u044c. Look at your kneecaps, do they face inwards, outwards or forwards? \u041a\u043e\u0440\u0435\u043a\u0442\u043d\u0430 \u043e\u0446\u0456\u043d\u043a\u0430 \u0454 \u043a\u043e\u043b\u0438 \u043c\u0456\u0434\u043b \u0437 \u0431\u0456\u0441\u0435\u0440\u043e\u043c \u0454 \u043d\u0430 \u043e\u0434\u043d\u0456\u0439 \u0437 \u043f\u043e\u0434\u0456\u0431\u043d\u0438\u0445 \u043b\u0456\u043d\u0456\u0439 \u0437 \u043d\u043e\u0433\u0430\u043c\u0438 \u0456 faces forwards.<\/p>\n\n\n\n

Hips<\/strong><\/p>\n\n\n\n

\u0412\u0438\u043a\u043e\u0440\u0438\u0441\u0442\u043e\u0432\u0443\u0439\u0442\u0435 \u0432\u0430\u0448\u0456 hands to feel the right and left hip bones. \u0414\u043e\u0434\u0430\u0442\u043e\u043a \u0432\u0430\u0448\u0456 hands on them and see if the protruding parts are on the same horizontal level. \u041a\u043e\u0440\u0435\u043a\u0442\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0456\u044f \u0454 \u043d\u0430 \u0442\u043e\u043c\u0443 \u0436 \u0441\u0430\u043c\u043e\u043c\u0443 \u0440\u0456\u0432\u043d\u0456.<\/p>\n\n\n\n

Ribs<\/strong><\/p>\n\n\n\n

Place your palms on your ribcage. \u0414\u043e\u0441\u0432\u0456\u0434\u043e\u043c\u0438\u0439 visually and feel with your hands whether ribs on left and right sides protrude in the same way. \u041a\u043e\u0440\u0435\u043a\u0442\u043d\u0430 \u043f\u043e\u0437\u0438\u0446\u0456\u044f \u0454 \u0457\u0441\u0442\u0438\u0439 \u0442\u043e\u0439 \u0441\u0430\u043c\u0438\u0439 \u0441\u043f\u043e\u0441\u0456\u0431 \u0430\u0431\u043e \u0437 \u043b\u0456\u0432\u0438\u043c hypochondrium \u043b\u0430\u0433\u0456\u0434\u043d\u043e \u043a\u0438\u043d\u0443\u0442\u0438\u0439 \u0432\u043f\u0435\u0440\u0435\u0434 \u0432 \u0441\u0432\u043e\u044e \u043e\u0431\u043b\u0430\u0441\u0442\u044c.<\/p>\n\n\n\n

\"\u0418\u0437\u043e\u0431\u0440\u0430\u0436\u0435\u043d\u0438\u0435<\/figure>\n\n\n\n
<\/td>


<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Shoulders<\/strong><\/p>\n\n\n\n

Look at the horizontal level of your shoulders, elbows and wrists. \u041a\u043e\u043b\u0438 \u043f\u043e\u0437\u0438\u0446\u0456\u043e\u043d\u0443\u044e\u0442\u044c\u0441\u044f \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e, \u0432\u0441\u0456 \u0441\u043f\u0456\u043b\u044c\u043d\u0456 \u043f\u043e\u0437\u0438\u0446\u0456\u0457 \u0454 \u0432 \u0437\u0430\u0433\u0430\u043b\u044c\u043d\u0438\u0445 horizontal levels.<\/p>\n\n\n\n

Neck and head<\/strong><\/p>\n\n\n\n

Look at the tips of your ears, \u0454 \u0432\u043e\u043d\u0438 \u043d\u0430 \u0442\u0456\u0439 \u0436\u0435 \u0440\u0456\u0432\u043d\u0456? \u0422\u0435 \u0436 \u0441\u0430\u043c\u0435 horizontal level means that your head is correctly positioned.<\/p>\n\n\n\n

\u0414\u0430\u043b\u0456, test vertical lines of your body.<\/em><\/strong><\/p>\n\n\n\n

\"\u0418\u0437\u043e\u0431\u0440\u0430\u0436\u0435\u043d\u0438\u0435<\/figure>\n\n\n\n
\"\u0418\u0437\u043e\u0431\u0440\u0430\u0436\u0435\u043d\u0438\u0435<\/figure>\n\n\n\n
\"\u0418\u0437\u043e\u0431\u0440\u0430\u0436\u0435\u043d\u0438\u0435<\/figure>\n\n\n\n
<\/td><\/td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

\u041d\u0430\u0442\u0438\u0441\u043d\u0443\u0432\u0448\u0438 \u043d\u0430 vertical xis \u0434\u043e\u0432\u0436\u0438\u043d\u043e\u044e \u0432 \u0446\u0435\u043d\u0442\u0440\u0456 \u0432\u0430\u0448\u043e\u0433\u043e face and extend it to floor along the midline of your body. \u0412\u0438\u0437\u043d\u0430\u0447\u0442\u0435, \u044f\u043a\u0449\u043e \u0448\u0442\u0440\u0438\u0445\u0438 \u0442\u044f\u0433\u043d\u0443\u0442\u044c\u0441\u044f \u0434\u043e \u043b\u0456\u0432\u043e\u0433\u043e \u0430\u0431\u043e \u043f\u0440\u0430\u0432\u043e\u0433\u043e \u0448\u043d\u0443\u0440\u0430 \u0430\u0431\u043e \u043f\u0435\u0440\u0435\u043c\u0456\u0449\u0430\u044e\u0442\u044c\u0441\u044f \u043d\u0430 \u0446\u0435\u0439 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u0438\u0439 axis. \u0414\u0432\u0430 parallel vertical lines go \u0447\u0435\u0440\u0435\u0437 left and right shoulder joints, hip joints, knees, and ankles. Look at and sense whether the shoulder joints \u0454 \u0432\u0433\u043e\u0440\u0443 hip joints, and where the shoulders \u0454 located \u2014 in front of or behind the hips.<\/p>\n\n\n\n

The correct posture is as follows:<\/strong><\/p>\n\n\n\n

  • \u0412\u0430\u0448\u0435 \u0442\u0456\u043b\u043e \u0441\u044f\u0433\u0430\u0454 \u0432\u0437\u0434\u043e\u0432\u0436 \u0446\u0435\u043d\u0442\u0440\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0442\u0456\u043b\u0430, \u0430xis \u0430\u0431\u043e vertical line. <\/li>
  • Your head is above body on the vertical line, and your chin is above the pubic bone. <\/li>
  • Your eyes and cheekbones point straight outwards. <\/li>
  • \u0412\u0438 \u0440\u0443\u0445\u0430\u0454\u0442\u0435\u0441\u044f \u043d\u0430 \u0440\u0456\u0436\u043a\u0430\u0445, \u0449\u043e\u0431 \u043f\u0435\u0440\u0435\u0439\u0442\u0438 \u0434\u043e \u0446\u0435\u043d\u0442\u0440\u0443 \u0456 \u0432\u0433\u043e\u0440\u0443, \u0456 \u043a\u0438\u043d\u0443\u0442\u0438 \u0457\u0445 \u0443 front of the hip joints. <\/li>
  • \u0412\u0430\u0448\u0456 \u043a\u043d\u0438\u0433\u0438 \u0454 soft \u0456 slightly bent and your calves should not extend further than your heels. <\/li>
  • \u0412\u0430\u0448\u0456 \u0437\u0430\u0447\u0456\u0441\u043a\u0438 \u0454 positioned exactly below the hips and are lightly touching the floor. <\/li>
  • \u0412\u0438 \u0440\u043e\u0437\u043c\u0456\u0441\u0442\u0438\u0442\u0435 \u0432\u0430\u0448\u0456 \u0442\u0456\u043b\u0456 \u043a\u043e\u0440\u043e\u0442\u043a\u0435, \u043d\u0456\u0436 \u043d\u0430 \u043d\u0456\u0436\u043d\u0438\u0445 \u043d\u043e\u0433\u0430\u0445 \u0456 \u0448\u0438\u0444\u0440\u0443\u0439\u0442\u0435 \u0432\u0430\u0448\u0456 \u0442\u0456\u043b\u0456 \u043b\u0430\u0433\u0456\u0434\u043d\u043e \u043d\u0430\u043f\u0435\u0440\u0435\u0434, \u0431\u0435\u0440\u0443\u0447\u0438 \u0432\u0430\u0448\u0443 \u0432\u0456\u043b\u044c\u043d\u0456\u0441\u0442\u044c \u043d\u0430 \u043a\u0443\u043b\u0456 \u0432\u0430\u0448\u043e\u0457 \u043b\u0430\u0441\u043a\u0438, \u043a\u043e\u043b\u0438 \u043d\u0430 \u0432\u0430\u0448\u0438\u0445 \u0448\u0442\u0430\u043d\u0430\u0445. <\/li>
  • \u0412\u0430\u0448\u0456 \u0433\u0440\u043e\u0448\u0456 \u0454 \u0431\u0435\u0437\u043a\u043e\u0448\u0442\u043e\u0432\u043d\u0456 \u0456 \u0432\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u0431\u0435\u0437 \u043e\u0441\u043e\u0431\u043b\u0438\u0432\u0438\u0445 \u043c\u0456\u0441\u0446\u044c \u0437'\u0454\u0434\u043d\u0430\u043d\u043d\u044f \u0437 \u043c\u0456\u0441\u0446\u0435\u043c \u043d\u0430 \u043c\u0456\u0441\u0446\u0456 \u043c\u0456\u0436 \u0432\u0435\u043b\u0438\u043a\u0438\u043c\u0438 \u0456 \u0434\u0432\u043e\u043c\u0430 toes.<\/li><\/ul>\n\n\n\n
    \"\"<\/figure>","protected":false},"excerpt":{"rendered":"

    Do you want to stand tall and have good posture? \u0427\u0438 \u0442\u0438 \u043c\u043e\u0436\u0435\u0448 \u043d\u0435 \u0432\u0436\u0438\u0442\u0438 \u0437\u043e\u0431\u0440\u0430\u0436\u0435\u043d\u044c \u0442\u0456\u043b\u0430 \u0456 \u043f\u0435\u0440\u0435\u0437\u0430\u0432\u0430\u043d\u0442\u0430\u0436\u0438\u0442\u0438 self-confidence? Try \u0446\u0435\u0439 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0438\u0439\u0437\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u0438 \u0442\u0435\u0441\u0442 \u0434\u043e \u0442\u043e\u0433\u043e, \u044f\u043a \u0432\u0438 \u0437\u0440\u043e\u0431\u0438\u043b\u0438. \u0412\u0438 \u043c\u043e\u0436\u0435\u0442\u0435 \u043f\u0440\u043e\u0445\u043e\u0434\u0438\u0442\u0438 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u0456 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u0456 \u0432\u0438\u0440\u043e\u0431\u0438 \u0430\u0431\u043e \u043f\u043e\u0434\u0432\u0456\u0439\u043d\u0456. Stand straight on a flat surface in front of a large \u2026<\/p>","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-4170","post","type-post","status-publish","format-standard","hentry","category-about-sba"],"_links":{"self":[{"href":"https:\/\/sacral.info\/uk\/wp-json\/wp\/v2\/posts\/4170"}],"collection":[{"href":"https:\/\/sacral.info\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sacral.info\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sacral.info\/uk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/sacral.info\/uk\/wp-json\/wp\/v2\/comments?post=4170"}],"version-history":[{"count":2,"href":"https:\/\/sacral.info\/uk\/wp-json\/wp\/v2\/posts\/4170\/revisions"}],"predecessor-version":[{"id":4172,"href":"https:\/\/sacral.info\/uk\/wp-json\/wp\/v2\/posts\/4170\/revisions\/4172"}],"wp:attachment":[{"href":"https:\/\/sacral.info\/uk\/wp-json\/wp\/v2\/media?parent=4170"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sacral.info\/uk\/wp-json\/wp\/v2\/categories?post=4170"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sacral.info\/uk\/wp-json\/wp\/v2\/tags?post=4170"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}