How to Bend Properly
Bending properly can help you avoid back strain and injury. Here are some tips for proper bending:
-
Don't stand with your feet together, but instead keep them shoulder-width apart.
-
Flex (bend) at the hips and knees, not at the waist.
-
Pull in your abdominal muscles and tighten your quadriceps (thigh muscles).
-
Keep your spine straight—don't try to tuck your buttocks under.
-
Place a hand on a wall or fixed heavy object such as a desk for support, if needed.
If you need to bend all the way to the floor:
-
Lower yourself to one knee. If needed, place one hand on a sturdy, stable object to steady yourself as you move downward.
-
Rest an arm on the raised knee.
-
Bend at the hips and knees, but not at the waist, to get closer to the floor.
-
Don't round your shoulders or hunch your back or neck.
|