[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:07.99,0:00:11.14,Default,,0000,0000,0000,,Has anyone ever told you,\N"Stand up straight!"
Dialogue: 0,0:00:11.14,0:00:14.76,Default,,0000,0000,0000,,or scolded you for slouching\Nat a family dinner?
Dialogue: 0,0:00:14.76,0:00:18.64,Default,,0000,0000,0000,,Comments like that might be annoying,\Nbut they're not wrong.
Dialogue: 0,0:00:18.64,0:00:22.88,Default,,0000,0000,0000,,Your posture, the way you hold your body\Nwhen you're sitting or standing,
Dialogue: 0,0:00:22.88,0:00:26.13,Default,,0000,0000,0000,,is the foundation for every movement\Nyour body makes,
Dialogue: 0,0:00:26.13,0:00:30.60,Default,,0000,0000,0000,,and can determine how well your body\Nadapts to the stresses on it.
Dialogue: 0,0:00:30.60,0:00:33.59,Default,,0000,0000,0000,,These stresses can be things \Nlike carrying weight,
Dialogue: 0,0:00:33.59,0:00:35.77,Default,,0000,0000,0000,,or sitting in an awkward position.
Dialogue: 0,0:00:35.77,0:00:41.29,Default,,0000,0000,0000,,And the big one we all experience \Nall day every day: gravity.
Dialogue: 0,0:00:41.29,0:00:42.93,Default,,0000,0000,0000,,If your posture isn't optimal,
Dialogue: 0,0:00:42.93,0:00:46.92,Default,,0000,0000,0000,,your muscles have to work harder\Nto keep you upright and balanced.
Dialogue: 0,0:00:46.92,0:00:49.65,Default,,0000,0000,0000,,Some muscles will become tight\Nand inflexbile.
Dialogue: 0,0:00:49.65,0:00:51.69,Default,,0000,0000,0000,,Others will be inhibited.
Dialogue: 0,0:00:51.69,0:00:54.49,Default,,0000,0000,0000,,Over time, these dysfunctional adaptations\N
Dialogue: 0,0:00:54.49,0:00:58.88,Default,,0000,0000,0000,,impair your body's ability \Nto deal with the forces on it.
Dialogue: 0,0:00:58.88,0:01:02.97,Default,,0000,0000,0000,,Poor posture inflicts extra wear and tear\Non your joints and ligaments,
Dialogue: 0,0:01:02.97,0:01:05.44,Default,,0000,0000,0000,,increases the likelihood of accidents,
Dialogue: 0,0:01:05.44,0:01:09.58,Default,,0000,0000,0000,,and makes some organs, \Nlike your lungs, less efficient.
Dialogue: 0,0:01:09.58,0:01:12.28,Default,,0000,0000,0000,,Researchers have linked \Npoor posture to scoliosis,
Dialogue: 0,0:01:12.28,0:01:13.88,Default,,0000,0000,0000,,tension headaches,
Dialogue: 0,0:01:13.88,0:01:15.16,Default,,0000,0000,0000,,and back pain,
Dialogue: 0,0:01:15.16,0:01:18.66,Default,,0000,0000,0000,,though it isn't the exclusive \Ncause of any of them.
Dialogue: 0,0:01:18.66,0:01:21.68,Default,,0000,0000,0000,,Posture can even influence \Nyour emotional state
Dialogue: 0,0:01:21.68,0:01:23.100,Default,,0000,0000,0000,,and your sensitivity to pain.
Dialogue: 0,0:01:23.100,0:01:27.78,Default,,0000,0000,0000,,So there are a lot of reasons\Nto aim for good posture.
Dialogue: 0,0:01:27.78,0:01:29.64,Default,,0000,0000,0000,,But it's getting harder these days.
Dialogue: 0,0:01:29.64,0:01:33.89,Default,,0000,0000,0000,,Sitting in an awkward position \Nfor a long time can promote poor posture,
Dialogue: 0,0:01:33.89,0:01:37.00,Default,,0000,0000,0000,,and so can using computers \Nor mobile devices,
Dialogue: 0,0:01:37.00,0:01:39.28,Default,,0000,0000,0000,,which encourage you to look downward.
Dialogue: 0,0:01:39.28,0:01:43.87,Default,,0000,0000,0000,,Many studies suggest that, on average,\Nposture is getting worse.
Dialogue: 0,0:01:43.87,0:01:46.25,Default,,0000,0000,0000,,So what does good posture look like?
Dialogue: 0,0:01:46.25,0:01:48.88,Default,,0000,0000,0000,,When you look at the spine \Nfrom the front or the back,
Dialogue: 0,0:01:48.88,0:01:53.43,Default,,0000,0000,0000,,all 33 vertebrae should appear stacked\Nin a straight line.
Dialogue: 0,0:01:53.43,0:01:56.23,Default,,0000,0000,0000,,From the side, the spine\Nshould have three curves:
Dialogue: 0,0:01:56.23,0:02:01.17,Default,,0000,0000,0000,,one at your neck, one at your shoulders,\Nand one at the small of your back.
Dialogue: 0,0:02:01.17,0:02:03.48,Default,,0000,0000,0000,,You aren't born with this s-shaped spine.
Dialogue: 0,0:02:03.48,0:02:06.79,Default,,0000,0000,0000,,Babies' spines just have one curve like a "c."
Dialogue: 0,0:02:06.79,0:02:10.40,Default,,0000,0000,0000,,The other curves usually develop\Nby 12-18 months
Dialogue: 0,0:02:10.40,0:02:12.83,Default,,0000,0000,0000,,as the muscles strengthen.
Dialogue: 0,0:02:12.83,0:02:16.32,Default,,0000,0000,0000,,These curves help us stay upright\Nand absorb some of the stress
Dialogue: 0,0:02:16.32,0:02:19.41,Default,,0000,0000,0000,,from activities like walking and jumping.
Dialogue: 0,0:02:19.41,0:02:20.95,Default,,0000,0000,0000,,If they are aligned properly,
Dialogue: 0,0:02:20.95,0:02:22.10,Default,,0000,0000,0000,,when you're standing up,
Dialogue: 0,0:02:22.10,0:02:24.30,Default,,0000,0000,0000,,you should be able to draw a straight line
Dialogue: 0,0:02:24.30,0:02:26.45,Default,,0000,0000,0000,,from a point just in front \Nof your shoulders,
Dialogue: 0,0:02:26.45,0:02:27.81,Default,,0000,0000,0000,,to behind your hip,
Dialogue: 0,0:02:27.81,0:02:29.45,Default,,0000,0000,0000,,to the front of your knee,
Dialogue: 0,0:02:29.45,0:02:32.34,Default,,0000,0000,0000,,to a few inches in front of your ankle.
Dialogue: 0,0:02:32.34,0:02:36.10,Default,,0000,0000,0000,,This keeps your center of gravity\Ndirectly over your base of support,
Dialogue: 0,0:02:36.10,0:02:38.21,Default,,0000,0000,0000,,which allows you to move efficiently
Dialogue: 0,0:02:38.21,0:02:41.01,Default,,0000,0000,0000,,with the least amount of fatigue\Nand muscle strain.
Dialogue: 0,0:02:41.01,0:02:43.74,Default,,0000,0000,0000,,If you're sitting, \Nyour neck should be vertical,
Dialogue: 0,0:02:43.74,0:02:45.44,Default,,0000,0000,0000,,not tilted forward.
Dialogue: 0,0:02:45.44,0:02:49.30,Default,,0000,0000,0000,,Your shoulders should be relaxed\Nwith your arms close to your trunk.
Dialogue: 0,0:02:49.30,0:02:53.66,Default,,0000,0000,0000,,Your knees should be at a right angle\Nwith your feet flat on the floor.
Dialogue: 0,0:02:53.66,0:02:56.45,Default,,0000,0000,0000,,But what if your posture isn't that great?
Dialogue: 0,0:02:56.45,0:02:59.28,Default,,0000,0000,0000,,Try redesigning your environment.
Dialogue: 0,0:02:59.28,0:03:03.74,Default,,0000,0000,0000,,Adjust your screen so it's at\Nor slightly below eyelevel.
Dialogue: 0,0:03:03.74,0:03:05.54,Default,,0000,0000,0000,,Make sure all parts of your body,
Dialogue: 0,0:03:05.54,0:03:08.82,Default,,0000,0000,0000,,like your elbows and wrists, \Nare supported,
Dialogue: 0,0:03:08.82,0:03:11.51,Default,,0000,0000,0000,,using ergonomic aids if you need to.
Dialogue: 0,0:03:11.51,0:03:14.01,Default,,0000,0000,0000,,Try sleeping on your side\Nwith your neck supported
Dialogue: 0,0:03:14.01,0:03:16.58,Default,,0000,0000,0000,,and with a pillow between your legs.
Dialogue: 0,0:03:16.58,0:03:20.08,Default,,0000,0000,0000,,Wear shoes with low heels\Nand good arch support,
Dialogue: 0,0:03:20.08,0:03:22.33,Default,,0000,0000,0000,,and use a headset for phone calls.
Dialogue: 0,0:03:22.33,0:03:25.76,Default,,0000,0000,0000,,It's also not enough \Nto just have good posture.
Dialogue: 0,0:03:25.76,0:03:30.20,Default,,0000,0000,0000,,Keeping your muscles and joints moving\Nis extremely important.
Dialogue: 0,0:03:30.20,0:03:34.44,Default,,0000,0000,0000,,In fact, being stationary for long periods\Nwith good posture
Dialogue: 0,0:03:34.44,0:03:38.77,Default,,0000,0000,0000,,can be worse than regular movement\Nwith bad posture.
Dialogue: 0,0:03:38.77,0:03:41.08,Default,,0000,0000,0000,,When you do move, move smartly.
Dialogue: 0,0:03:41.08,0:03:43.93,Default,,0000,0000,0000,,Keep anything you're carrying\Nclose to your body.
Dialogue: 0,0:03:43.93,0:03:48.65,Default,,0000,0000,0000,,Backpacks should be in contact \Nwith your back carried symetrically.
Dialogue: 0,0:03:48.65,0:03:52.38,Default,,0000,0000,0000,,If you sit a lot, get up and move around\Non occassion,
Dialogue: 0,0:03:52.38,0:03:54.56,Default,,0000,0000,0000,,and be sure to exercise.
Dialogue: 0,0:03:54.56,0:03:58.38,Default,,0000,0000,0000,,Using your muscles will keep them\Nstrong enough to support you effectively,
Dialogue: 0,0:03:58.38,0:04:03.97,Default,,0000,0000,0000,,on top of all the other benefits \Nto your joints, bones, brain and heart.
Dialogue: 0,0:04:03.97,0:04:07.18,Default,,0000,0000,0000,,And if you're really worried,\Ncheck with a physical therapist,
Dialogue: 0,0:04:07.18,0:04:10.55,Default,,0000,0000,0000,,because yes, \Nyou really should stand up straight.