Bending correctly can help you prevent back strain and injury. Here are some tips for correct bending:
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Don't stand with your feet together. Instead, keep them shoulder-width apart.
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Bend at the hips and knees, not at the waist.
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Pull in your belly (abdominal) muscles and tighten your 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 one knee. If needed, place one 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.
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