Principles

Principles of Standing
1. The body
- is composed of groups of segments
supported from below by a central pivot point.
These segments must be balanced and aligned as
much as possible so that no one is out of line.

2. The feet
- form the foundation and are in a parallel
position. The weight of the body rests on the
outer borders of the feet.

3. The knees
- are free, not bent backward excessively.

4. The shoulders
- are spread wide and are not pulled back
with force.

5. The head
- stands squarely on the shoulders.

Principles of Sitting
1. The hips and back of the thighs support the

weight of the body.

2. The shoulders and head are aligned above the
base of support.
3. Feet are flat on the floor. If the legs are crossed,
they should be crossed at the ankles.
4. Hips are placed well back on the chair so that
the lower portion of the back is supported by
the chair.

Principles of Walking
1. While the leg muscles do most of the work, the

head trunk, and arms provide balance.

2.
the upper part of the body is balanced and
aligned over the base support.
3. Each step requires shifting of the body weight.
Movements begin with the hips.
4. The heel should strike the ground first with toss
slightly pointing

Principles of Lying Down

1. Keep your head slightly elevated with a soft

pillow just enough so as not strain your muscles.

2. Place a pillow under your knees when lying at
your back, or bend either leg a little to relax
your muscles.
3. When lying at one side, bend one leg to that side
to remove strain of your lower back.
4. When lying on your stomach, bend one leg to
one side.

Principles of Lifting Heavy Objects

1. Sing your leg muscles is better than your back

muscles.
2. Keep your back literally straight and bend from
the hips and knees but avoid a full knee-squat
position.
3. Lift the object by straightening your legs.
4. Avoid reaching across in lifting objects as you
tend to curve your back.

Principles in Carrying
Objects
1. Keep your back straight while carrying

heavy objects.
2. If possible, carry the object at the center of
your body to maintain balance.
3. In carrying weight on one side, change
sides as much as possible to avoid strain on
your back and hip joint.

Postural Disorders
There are three types of postural disorders which
should be avoided:
1. Kyphosis is extreme curvature of the thoracic
curvature of the spinal column. The shoulders run
forward with rounded upper back.
2. Lordosis is extreme curvature of the lumbar curve of
the spinal column.
3. Scoliosis is the lateral curvature of the spinal
column.

Good Effect of Exercise

1. Increase muscular tone and power
2. Improves

muscular control and coordination

resulting in movement efficiency
3. Increases efficient functioning of the internal organs
such as:
a. Exchange of oxygen and carbon dioxide
in
the tiny chambers of lungs
b. Increase of red blood cells

c. Efficient heat elimination and heat

control
d. Decrease of elevated blood pressure
4. Burns calories and contributes to control
weight
5. Stimulates better mental processes
6. Prevents postural defects

Warming- up Before Exercise

Warming-up
-is a preparation to protect you from muscle and
joint strains.
1. Flexibility Exercise for Trunk- Bending
2. Jogging or walking
3. For the Muscles of the Buttocks
4. Flexibility for the Ankles
5. For the Muscles of the Abdomen