Back to Understanding all about the Benefits of Good Posture for Teens

1.If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds (say 14 kilos). If you are younger than 16, and female, these weights should be reduced according to your capabilities. Similarly for boys.
2.Before you lift a heavy object, make sure you have a firm footing. Position your feet apart for a stable base.
3.To pick up an object that is lower than the level of your waist, keep your back straight and slightly bowed at the lower back, then bend at your knees and hips with the buttocks moving as directly and vertically downwards as possible. NEVER bend forward at the waist with your knees straight.
4.Stand close to the object you are trying to pick up, bend your knees and use a firm grip and test the weight.
5.Breathe in, tighten your abdominal muscles, bend your hips and knees and exhale as you lift the object using your abdominal and leg muscles, head up.
6.Straighten your knees in a steady motion. Keep the item close to your body.
7.Stand completely upright and do not twist the body whilst holding a heavy object.
8.Don't lean forward whilst carrying a heavy object.
9.If you are lifting an object from a table, slide it to the edge of the table so that you can hold it close to your body. Bend your knees so that you are close to the object. Use your abdominals and legs to lift the object and come to an upright standing position. Exhale on lifting.
10.Avoid lifting heavy objects above waist level.
11.Turn or lead with your feet, not your body.
12.Lower the item using the same technique in reverse order.

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