{"id":201275,"date":"2023-04-08T14:42:52","date_gmt":"2023-04-08T17:42:52","guid":{"rendered":"https:\/\/www.dicaseducacaofisica.info\/os-principais-vicios-posturais\/"},"modified":"2025-07-02T20:08:13","modified_gmt":"2025-07-02T23:08:13","slug":"os-principais-vicios-posturais","status":"publish","type":"post","link":"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/","title":{"rendered":"The main Postural Vices: improve your posture"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndice<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#Introduction_Main_Postural_Vices\" >Introduction: Main Postural Vices<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#Postural_vices_at_work\" >Postural vices at work<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#The_best_working_posture\" >The best working posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#Avoid_using_notebooks_or_laptops_at_work\" >Avoid using notebooks or laptops at work<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#The_best_posture_for_studying\" >The best posture for studying<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#What_is_the_best_computer_desk\" >What is the best computer desk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#Main_Postural_Vices_Best_Sleeping_Posture\" >Main Postural Vices: Best Sleeping Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#What_is_the_best_mattress_to_sleep_on\" >What is the best mattress to sleep on?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#What_is_the_best_pillow_to_sleep_on\" >What is the best pillow to sleep on?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#Bonus_Postural_Deviations_video\" >Bonus: Postural Deviations video<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/#More_Content\" >More Content<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Introduction_Main_Postural_Vices\"><\/span>Introduction: Main Postural Vices<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Do you know the best posture for working? Do you know the best posture for studying? Do you know the best posture for sleeping? In this article we&#8217;ll show you how to overcome the main postural vices with simple and valuable tips to improve your posture and quality of life.   <\/p>\n<h3><span class=\"ez-toc-section\" id=\"Postural_vices_at_work\"><\/span>Postural vices at work<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>It&#8217;s very common to see serious posture errors at work, especially for those who use a computer or notebook to work.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_best_working_posture\"><\/span>The best working posture<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Basically, to improve your posture at work, you should have all your work tools close to you, if you&#8217;re going to use the computer, it should be in a position that leaves your spine upright, the keyboard should be close to your body and in a position where you don&#8217;t have to keep your arms raised or hanging down, your arms should rest on the table or the arms of the chair and your feet should always rest on the floor.<\/p>\n<p><a href=\"https:\/\/www.dicaseducacaofisica.info\/wp-content\/uploads\/2017\/02\/princiapis-vicios-posturais-postura-trabalhar.png\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.dicaseducacaofisica.info\/wp-content\/uploads\/2017\/02\/princiapis-vicios-posturais-postura-trabalhar.png\" alt=\"Main posture vices: the best posture for working out\" width=\"291\" height=\"173\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_using_notebooks_or_laptops_at_work\"><\/span>Avoid using notebooks or laptops at work<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Notebooks and laptops have a low screen and a small keyboard, which makes you tilt your head down to look at the screen and leaves you with no support for typing. If you only have a notebook or laptop at work, use a notebook stand called an &#8220;UpTable&#8221;, which raises the screen of the notebook or laptop and allows for a better, more upright posture of the spine. <\/p>\n<div style=\"text-align: center;\">\n<dl id=\"attachment_369\">\n<dt><a href=\"https:\/\/www.dicaseducacaofisica.info\/wp-content\/uploads\/2017\/02\/suporte-notebook-up-table-mesa-apoio-suporte-notebook.jpg\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.dicaseducacaofisica.info\/wp-content\/uploads\/2017\/02\/suporte-notebook-up-table-mesa-apoio-suporte-notebook-300x225.jpg\" alt=\"Postural vices: the best posture for working - UpTable\" width=\"300\" height=\"225\"><\/a>UpTable: Notebook stand<\/dt>\n<\/dl>\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"The_best_posture_for_studying\"><\/span>The best posture for studying<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The same guidelines that apply to those who work apply to those who study.<\/p>\n<p>Don&#8217;t study lying down; to study sitting down, keep your back straight and your arms resting on the table. When using the computer to study, keep your back straight, the computer screen at head height, your arms resting on the table or chair arms and your feet flat on the floor. <\/p>\n<p>There&#8217;s no mystery to maintaining good posture when studying. Follow these tips and study hard. <\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_is_the_best_computer_desk\"><\/span>What is the best computer desk?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The best computer desk is one that allows the monitor to be at head height and the keyboard to be in a position close to the body where the arms don&#8217;t need to be raised or suspended.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Main_Postural_Vices_Best_Sleeping_Posture\"><\/span>Main Postural Vices: Best Sleeping Posture<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The best sleeping posture is on your side or in the lateral decubitus position, but don&#8217;t let one knee rest on top of the other. Ideally, you should put a pillow between your legs to allow good blood circulation.<\/p>\n<p>Another acceptable sleeping posture is on your stomach or in the supine position, but you should use a low pillow that only supports your head in an upright spinal position. A pillow that is too high will tilt your head too far up your body and, consequently, your spine will be misaligned. <\/p>\n<p>DON&#8217;T sleep on your stomach or in the prone position! To sleep on your stomach, you need to turn your head to the side and, consequently, twist your spine and get into a bad posture. <\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_is_the_best_mattress_to_sleep_on\"><\/span>What is the best mattress to sleep on?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Your mattress should have characteristics that allow you to stand up straight, i.e. it should be neither too soft nor too hard. Rotate your mattress, changing sides at least once a month. This helps the mattress to have a longer lifespan and a better posture for longer.  <\/p>\n<p><a href=\"https:\/\/www.dicaseducacaofisica.info\/wp-content\/uploads\/2017\/02\/melhor-posicao-para-dormir.jpg\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.dicaseducacaofisica.info\/wp-content\/uploads\/2017\/02\/melhor-posicao-para-dormir.jpg\" alt=\"Main Postural Vices: the best sleeping posture\" width=\"640\" height=\"426\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_is_the_best_pillow_to_sleep_on\"><\/span>What is the best pillow to sleep on?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Just like the mattress, the best pillow is the one that keeps your spine in an aligned, straight position. Pillows also have a lifespan, so as soon as they are no longer doing their job of keeping your spine upright, it&#8217;s time to replace them. <\/p>\n<blockquote><p><a href=\"https:\/\/www.dicaseducacaofisica.info\/en\/\">PHYSICAL EDUCATION TIPS<\/a>: Lie on your side in bed and ask someone else to check that your spine is aligned and straight. If your spine is aligned, your mattress is fine. If your spine is crooked, it&#8217;s time to change your mattress.  <\/p><\/blockquote>\n<h2><span class=\"ez-toc-section\" id=\"Bonus_Postural_Deviations_video\"><\/span>Bonus: Postural Deviations video<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Check out this great video from Canal <a href=\"https:\/\/www.youtube.com\/embed\/CK_Rs7IgxG4\" target=\"_blank\" rel=\"noopener\">TV Pro-Rim &#8211; Canal Web<\/a>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"More_Content\"><\/span>More Content<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><a href=\"https:\/\/www.dicaseducacaofisica.info\/exercicios-para-perder-peso\/\" target=\"_blank\" rel=\"bookmark noopener\">12 exercises to lose weight: simple and foolproof<\/a><\/li>\n<li><a href=\"https:\/\/www.dicaseducacaofisica.info\/como-fazer-exercicios-em-casa\/\" target=\"_blank\" rel=\"bookmark noopener\">How to exercise at home: 7 exercises for beginners<\/a><\/li>\n<li><a href=\"https:\/\/www.dicaseducacaofisica.info\/lesao-por-esforco-repetitivo-causas-sintomas-prevencao-tratamento\/\" target=\"_blank\" rel=\"noopener\">Repetitive Strain Injury<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Introduction: Main Postural Vices Do you know the best posture for working? Do you know the best posture for studying? Do you know the best posture for sleeping? In this article we&#8217;ll show you how to overcome the main postural vices with simple and valuable tips to improve your posture and quality of life. Postural&hellip;&nbsp;<a href=\"https:\/\/www.dicaseducacaofisica.info\/en\/os-principais-vicios-posturais\/\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">The main Postural Vices: improve your posture<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":194957,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[423,487,410],"tags":[],"class_list":["post-201275","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-high-school","category-physical-education"],"_links":{"self":[{"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/posts\/201275","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/comments?post=201275"}],"version-history":[{"count":1,"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/posts\/201275\/revisions"}],"predecessor-version":[{"id":201290,"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/posts\/201275\/revisions\/201290"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/media\/194957"}],"wp:attachment":[{"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/media?parent=201275"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/categories?post=201275"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dicaseducacaofisica.info\/en\/wp-json\/wp\/v2\/tags?post=201275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}