Postural Deformities: Causes, Corrections, and Benefits of Good Posture
Chapter 4: Postures
Exercises for Correcting Flat Foot
Question 1: Suggest two exercises for correcting flat foot. [Delhi 2016]
Answer 1:
- Picking up marbles with toes
- Place a towel under the feet and roll the towel with toes towards body
- Sand walk
- Perform up and down the heels
- Walking on toes /heels / on inner and outer side of feet
- To perform Vajrasana
- Jumping on toes /skipping rope
(Any two points from the list)
Exercises for Correcting Round Shoulders
Question 2: Suggest any two free hand exercises for correcting round shoulder? [Delhi Outside 2016]
Answer 2:
- Keep your tips of fingers on your shoulder and encircle your elbow clockwise and anticlockwise direction for same number of times.
- Pull the shoulders backward and see upward.
- Chakra Asana, Dhanur Asana, Bhujang Asana.
- Hold the hanging position on Horizontal Bar for sometime.
Understanding Lordosis
Question 3: What is “an abnormal curvature of spine at front” termed as? [All India 2015]
Answer 3:
Lordosis
Concept of Correct Posture
Question 4: Explain the meaning and concept of correct posture. [Delhi 2011, 2014, All India 2013]
Answer 4:
Correct posture means balancing the body accurately and properly while sitting, standing, reading, writing, or during any other body action. The first impression of an individual is gathered from how they stand, sit, and walk. In proper posture, the whole body weight falls on both feet without effort, and the entire body appears in a vertical line. In this position, all body limbs perform their functions efficiently. Posture is dynamic and changes according to the activity.
Causes of Bad Postures
Question 1: What are the causes of Bad postures? Write in brief. [Delhi 2016]
Answer 1:
Causes of bad posture are as follows:
- Hereditary / Congenital
- Improper diet / Low nutritional diet
- Muscle weakness / Poor core stability
- Joint stiffness / Very high toned muscle
- Accident / Diseases
- Lifestyle / Fashion
- Lack of education / awareness of correct posture
- Delicacy and imitation
- Bad habits
- Obesity
- Fatigue
- Lack of rest and sleep
- Lack of proper exercise
- Unsuitable furniture / poor ergonomic
- Poor way of carrying weight
Round Shoulders and Corrective Activities
Question 2: What do you mean by ’round shoulders’? Suggest any four physical activities for correcting round shoulders. [All India 2015]
Answer 2:
Round Shoulders:
In this postural deformity, the shoulders become round and sometimes seem to be bent forward.
The following exercises should be performed for the remedy of round shoulders deformity:
- Keep your tips of fingers on your shoulders and encircle your elbows in clockwise and anticlockwise direction.
- Hold the horizontal bar for some time.
- Perform Chakrasana and Dhanurasana regularly.
Advantages of Correct Posture
Question 3: Highlight the advantages of correct posture. [All India 2011, 2014]
Answer 3:
Correct posture plays a vital role in every facet of life. It enhances personality, improves working efficiency and ability, and is appreciated in every society. Its importance can be understood through the following points:
- Physical Appearance: It enhances physical appearance.
- Grace and Efficiency of Movements: Improves movement abilities in sports and daily activities.
- Physical Fitness: Essential for physical fitness and a fruitful life.
- Hygienic Value: Helps in the proper functioning of various organs.
- Social Value: Admired and appreciated in society.
- Economic Value: Reduces energy expenditure during activities.
- Change in Mental Attitude: Promotes self-confidence, happiness, and determination.
- Improves Speech: Gives freedom to the diaphragm for clear and efficient speech.
- Improves Concentration Power: Helps in proper breathing, leading to improved concentration and thinking ability.
Bow Legs and Corrective Measures
Question 4: Write a brief note on bow legs and suggest few exercises for correcting this postural deformity [Delhi 2013]
Answer 4:
Bow legs:
In this postural defect, the lower long bones of the legs get bent, causing an unnatural gait. The main cause is a deficiency of calcium and phosphorus, leading to softening of the bones. This bending or curvature is called Rickets.
Some corrective measures:
- Give children extra calcium and avoid forcing infants to stand or walk too early.
- Avoid standing for long hours.
- Put a pillow between the legs while walking.
Scoliosis: Causes and Corrective Activities
Question 5: What are the main causes of scoliosis? Which physical activity works as a corrective measure for this deformity? [All India 2011, All India 2013]
Answer 5:
Causes of Scoliosis:
Scoliosis can be caused by diseases in the joints, underdeveloped legs, infantile paralysis, rickets, carrying heavy loads on one shoulder, unhealthy conditions, and congenital or acquired abnormalities.
Scoliosis can be remedied by performing the following exercises:
- Bending exercises in the opposite direction of the ‘C’ shaped curve.
- Hanging on a horizontal bar.
- Swinging on a horizontal bar.
- Swimming using the breaststroke technique.
Understanding Postural Deformities
Question 1: Explain the meaning of various postural deformities. [Delhi 2011, 2015, All India 2011, 2014]
Answer 1:
Various types of postural deformities include:
- Spinal Curvature
- Flat Foot
- Knock Knees
- Bow Legs
- Round Shoulders
Spinal Curvature:
This deformity is related to the spine and is caused by carrying excessive weight or weak muscles. There are three types:
(a) Kyphosis (b) Lordosis (c) Scoliosis
Flat Foot:
Flat-foot is a postural deformity where the arch of the foot is flattened, causing pain and difficulty in standing and walking.
Knock Knees:
In this deformity, the knees touch each other in a normal standing position, making walking and running difficult.
Bow Legs:
Bow legs is the opposite of knock knees, where there is a wide gap between the knees when standing with feet together.
Round Shoulders:
In this deformity, the shoulders become rounded and appear to be bent forward.