Proper

Posture

What is Posture?
The stereotypical alignment of
body/limb segments.
Position or attitude of the body.
Postural sets are a means of maintaining
balance as weve defined it
Standing (static)
Walking - running (dynamic)
Sitting
Lying
Lifting

SITTING PROPERLY
Step 1:
Sit in the chair and straighten your back.
Pull your shoulders back slightly and make
sure your buttocks touch the back of the chair.

Step 2:
Make sure your feet touch the floor. If they do not,
rest them on a footrest. Do not cross your legs or sit in
other positions that do not allow both feet to touch the
floor or a footrest.

 Step 3:
Keep your knees at about the same height as your
hips.

Step 4:
Place your hand on your lap to rest or when not
doing anything.

Step 5:
Allow a small gap between the back of your knees
and the front of the seat

STANDING PROPERLY
Step 1:
Stand straight and with feet slightly apart.

Step 2:
Put your chest outward and stomach in. Let
your body feel natural and comfortable
.

 Step 3:
Keep your chin up as though
balancing a book on top of your
head.

Step 4:
Both of your feet should support
your body weight.
.

WALKING PROPERLY
Step 1:
Always maintain your position that your body
has when standing.

Step 2:
Feet should be straight with the toes pointing
forward.
.

 Step 3:
Make sure that your steps have
equal distances.

Step 4:
Bend your knees slightly and move
your thighs from your hip joints.
.

 Step 5:
Maintain a straight body and minimize
movement from your shoulders and
hips.
.

Step 6:
Let your arms move freely.
.

 Step 7:
Avoid dragging your shoes or sleepers
while walking.
.

Step 8:
To practice proper walking, put a book
on top of your head while walking in
straight line.
.

What Does Posture Do for

Us?

Allows body to maintain upright

alignment
Permits efficient movement patterns
Allows joints to be loaded
symmetrically
Good posture usually results in the
least amount of energy expended

When working on a computer - take a one or two minute task break every
20 minutes when you work at a computer screen. Keep the screen 15
degrees below eye level. Place reference materials on a copy stand even
with and close to the terminal.
When sitting in the car - adjust the seat forward so your knees are higher
than your hips. Put a small pillow or cushion in the small of your back.
When sleeping - sleep on your side with your knees bent and head
supported by a pillow, to make your head level with your spine. Or, sleep
on your back, avoiding thick pillows under your head. Use a small pillow
under your neck instead. Don't sleep on your stomach.
When lifting - let your legs do the work in order to prevent injury to your
low back. Stand close to the object, then where possible squat down and
straddle it. Grasp the object, and slowly lift the load by straightening your
legs as you stand up. Carry the object close to your body.
When bending - never twist from the waist and bend forward at the same
time. To lift or reach something on the floor, bend the knees while keeping
the back straight.

SKIN
CARE

What is a SKIN?
Our skin is the bodys largest organ.
Skin is a complex system of cell
layers, nerves and glands that help
protect us from toxic agents,
microorganisms, varying temperatures
and damaging sunlight.

Skin type and treatments

There are four general skin types: oily, dry, normal and
combination. In addition, it is possible to have sensitive
skin along with one of the four general types.

1.
DRY
SKIN

Dry Skin:If your skin has a strong tendency toward dehydration,

lacks oil, and has few breakouts if any at all, it is considered dry.
In more extreme cases, dry skin lacks elasticity and can be
extremely sensitive to the sun, wind, and cold temperatures.
Wash your face once a day with a rich, creamy cleanser and
warm water.
1.Treatment: Rinse with warm water and pat your skin dry.
Use toner to help with that tight and flaky feeling of
dehydration. Avoid toners and makeup that contain alcohol as
alcohol-based products have a drying effect on skin. Use a
cream-based lotion to hydrate your skin and keep it
rejuvenated.

2.
OILY
SKIN

If your skin is oily, it usually has a lot of shine to it

very soon after cleansing and the pores are
generally slightly enlarged. It is more prone to
pimples, blackheads, and whiteheads than other
skin types and is coarser in texture.

Treatment:
Your skin tends to attract more dirt than dry skin, so
wash your face twice a day with a gentle nonfoaming cleanser and warm water. Rinse with warm
water. Use an alcohol-free, hydrating toner to help
remove additional residue

3.
NORMAL
SKIN

Normal Skin: . If your skin is oily in the "T

zone" and your nose while dry and taut on
the cheeks, it is considered normal. It's
also considered normal if it changes with
seasons (dryer in winter, oilier in
summer). Normal skins can also be
'Normal-To's' as in normal to oily or normal
to dry.

4.
COMBINATION
SKIN

Combination Skin: Combination skin is comprised of two

extreme skin types on one face. These situations occur
when there is acne and a lot of oil in one area when the
rest of the skin is generally dry (no oil).

Treatment: Tend to each area appropriately as described

above. If the acne is severe, consult a dermatologist or
esthetician.

5.
SENSITIVE
SKIN

Please note that you may have sensitive skin

and normal, oily, or dry. If your skin has
allergic reactions to beauty products and is
usually sensitive to the sun, wind, and cold
weather, it is sensitive. Sensitivity can show up
in rash, redness, inflammation, acne, and
dilated capillaries.

Taking care of
the Skin
Rule 1
I protect my skin
from the sun

Rule 2
I only use gentle soap
on my skin

Rule 3
In the shower!

Rule 4
The art of gently
patting my skin dry

Rule 5
I moisturize my skin
daily

Rule 6
When it is cold out, I
dress warmly

Rule 7
I drink a lot of water

Rule 8
I eat healthy, well-balanced meals!

Rule 9
I get my beauty sleep

Rule 10
Stop smoking!

Thank You
For
Listening!

Prepared by:
Janica Rose B. Broma