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 1 knee. If needed, place 1 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.