How to Bend Properly
How to Bend Properly
Bending properly can help you avoid back strain and injury. Here are some tips for proper bending:
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Don't stand with your feet together, but instead keep them shoulder-width apart.
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Flex (bend) at the hips and knees, not at the waist.
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Pull in your abdominal muscles and tighten your quadriceps (thigh muscles).
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Keep your spine straight — don't try to tuck your buttocks under.
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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:
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Lower yourself to 1 knee. If needed, place 1 hand on a sturdy, stable object to steady yourself as you move downward.
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Rest an arm on the raised knee.
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Bend at the hips and knees, but not at the waist, to get closer to the floor.
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Don't round your shoulders or hunch your back or neck.
Updated:  
March 16, 2019
Reviewed By:  
Finke, Amy, RN, BSN,Joseph, Thomas N., MD