{
  "wireMagic": "pb3",
  "pens": [ {
  
  } ],
  "wsWinStyles": [ {
  
  } ],
  "wpWinPositions": [ {
  
  } ],
  "events": [ {
    "tStartMs": 7993,
    "dDurationMs": 3149,
    "segs": [ {
      "utf8": "Has anyone ever told you,\n\"Stand up straight!\""
    } ]
  }, {
    "tStartMs": 11142,
    "dDurationMs": 3620,
    "segs": [ {
      "utf8": "or scolded you for slouching\nat a family dinner?"
    } ]
  }, {
    "tStartMs": 14762,
    "dDurationMs": 3882,
    "segs": [ {
      "utf8": "Comments like that might be annoying,\nbut they're not wrong."
    } ]
  }, {
    "tStartMs": 18644,
    "dDurationMs": 4239,
    "segs": [ {
      "utf8": "Your posture, the way you hold your body\nwhen you're sitting or standing,"
    } ]
  }, {
    "tStartMs": 22883,
    "dDurationMs": 3243,
    "segs": [ {
      "utf8": "is the foundation for every movement\nyour body makes,"
    } ]
  }, {
    "tStartMs": 26126,
    "dDurationMs": 4471,
    "segs": [ {
      "utf8": "and can determine how well your body\nadapts to the stresses on it."
    } ]
  }, {
    "tStartMs": 30597,
    "dDurationMs": 2992,
    "segs": [ {
      "utf8": "These stresses can be things \nlike carrying weight,"
    } ]
  }, {
    "tStartMs": 33589,
    "dDurationMs": 2177,
    "segs": [ {
      "utf8": "or sitting in an awkward position."
    } ]
  }, {
    "tStartMs": 35766,
    "dDurationMs": 5526,
    "segs": [ {
      "utf8": "And the big one we all experience \nall day every day: gravity."
    } ]
  }, {
    "tStartMs": 41292,
    "dDurationMs": 1634,
    "segs": [ {
      "utf8": "If your posture isn't optimal,"
    } ]
  }, {
    "tStartMs": 42926,
    "dDurationMs": 3990,
    "segs": [ {
      "utf8": "your muscles have to work harder\nto keep you upright and balanced."
    } ]
  }, {
    "tStartMs": 46916,
    "dDurationMs": 2735,
    "segs": [ {
      "utf8": "Some muscles will become tight\nand inflexbile."
    } ]
  }, {
    "tStartMs": 49651,
    "dDurationMs": 2040,
    "segs": [ {
      "utf8": "Others will be inhibited."
    } ]
  }, {
    "tStartMs": 51691,
    "dDurationMs": 2796,
    "segs": [ {
      "utf8": "Over time, these dysfunctional adaptations"
    } ]
  }, {
    "tStartMs": 54487,
    "dDurationMs": 4395,
    "segs": [ {
      "utf8": "impair your body's ability \nto deal with the forces on it."
    } ]
  }, {
    "tStartMs": 58882,
    "dDurationMs": 4085,
    "segs": [ {
      "utf8": "Poor posture inflicts extra wear and tear\non your joints and ligaments,"
    } ]
  }, {
    "tStartMs": 62967,
    "dDurationMs": 2474,
    "segs": [ {
      "utf8": "increases the likelihood of accidents,"
    } ]
  }, {
    "tStartMs": 65441,
    "dDurationMs": 4141,
    "segs": [ {
      "utf8": "and makes some organs, \nlike your lungs, less efficient."
    } ]
  }, {
    "tStartMs": 69582,
    "dDurationMs": 2695,
    "segs": [ {
      "utf8": "Researchers have linked \npoor posture to scoliosis,"
    } ]
  }, {
    "tStartMs": 72277,
    "dDurationMs": 1600,
    "segs": [ {
      "utf8": "tension headaches,"
    } ]
  }, {
    "tStartMs": 73877,
    "dDurationMs": 1287,
    "segs": [ {
      "utf8": "and back pain,"
    } ]
  }, {
    "tStartMs": 75164,
    "dDurationMs": 3496,
    "segs": [ {
      "utf8": "though it isn't the exclusive \ncause of any of them."
    } ]
  }, {
    "tStartMs": 78660,
    "dDurationMs": 3019,
    "segs": [ {
      "utf8": "Posture can even influence \nyour emotional state"
    } ]
  }, {
    "tStartMs": 81679,
    "dDurationMs": 2318,
    "segs": [ {
      "utf8": "and your sensitivity to pain."
    } ]
  }, {
    "tStartMs": 83997,
    "dDurationMs": 3784,
    "segs": [ {
      "utf8": "So there are a lot of reasons\nto aim for good posture."
    } ]
  }, {
    "tStartMs": 87781,
    "dDurationMs": 1862,
    "segs": [ {
      "utf8": "But it's getting harder these days."
    } ]
  }, {
    "tStartMs": 89643,
    "dDurationMs": 4246,
    "segs": [ {
      "utf8": "Sitting in an awkward position \nfor a long time can promote poor posture,"
    } ]
  }, {
    "tStartMs": 93889,
    "dDurationMs": 3115,
    "segs": [ {
      "utf8": "and so can using computers \nor mobile devices,"
    } ]
  }, {
    "tStartMs": 97004,
    "dDurationMs": 2275,
    "segs": [ {
      "utf8": "which encourage you to look downward."
    } ]
  }, {
    "tStartMs": 99279,
    "dDurationMs": 4594,
    "segs": [ {
      "utf8": "Many studies suggest that, on average,\nposture is getting worse."
    } ]
  }, {
    "tStartMs": 103873,
    "dDurationMs": 2374,
    "segs": [ {
      "utf8": "So what does good posture look like?"
    } ]
  }, {
    "tStartMs": 106247,
    "dDurationMs": 2630,
    "segs": [ {
      "utf8": "When you look at the spine \nfrom the front or the back,"
    } ]
  }, {
    "tStartMs": 108877,
    "dDurationMs": 4552,
    "segs": [ {
      "utf8": "all 33 vertebrae should appear stacked\nin a straight line."
    } ]
  }, {
    "tStartMs": 113429,
    "dDurationMs": 2797,
    "segs": [ {
      "utf8": "From the side, the spine\nshould have three curves:"
    } ]
  }, {
    "tStartMs": 116226,
    "dDurationMs": 4944,
    "segs": [ {
      "utf8": "one at your neck, one at your shoulders,\nand one at the small of your back."
    } ]
  }, {
    "tStartMs": 121170,
    "dDurationMs": 2313,
    "segs": [ {
      "utf8": "You aren't born with this s-shaped spine."
    } ]
  }, {
    "tStartMs": 123483,
    "dDurationMs": 3306,
    "segs": [ {
      "utf8": "Babies' spines just have one curve like a \"c.\""
    } ]
  }, {
    "tStartMs": 126789,
    "dDurationMs": 3609,
    "segs": [ {
      "utf8": "The other curves usually develop\nby 12-18 months"
    } ]
  }, {
    "tStartMs": 130398,
    "dDurationMs": 2429,
    "segs": [ {
      "utf8": "as the muscles strengthen."
    } ]
  }, {
    "tStartMs": 132827,
    "dDurationMs": 3496,
    "segs": [ {
      "utf8": "These curves help us stay upright\nand absorb some of the stress"
    } ]
  }, {
    "tStartMs": 136323,
    "dDurationMs": 3083,
    "segs": [ {
      "utf8": "from activities like walking and jumping."
    } ]
  }, {
    "tStartMs": 139406,
    "dDurationMs": 1544,
    "segs": [ {
      "utf8": "If they are aligned properly,"
    } ]
  }, {
    "tStartMs": 140950,
    "dDurationMs": 1147,
    "segs": [ {
      "utf8": "when you're standing up,"
    } ]
  }, {
    "tStartMs": 142097,
    "dDurationMs": 2204,
    "segs": [ {
      "utf8": "you should be able to draw a straight line"
    } ]
  }, {
    "tStartMs": 144301,
    "dDurationMs": 2152,
    "segs": [ {
      "utf8": "from a point just in front \nof your shoulders,"
    } ]
  }, {
    "tStartMs": 146453,
    "dDurationMs": 1360,
    "segs": [ {
      "utf8": "to behind your hip,"
    } ]
  }, {
    "tStartMs": 147813,
    "dDurationMs": 1636,
    "segs": [ {
      "utf8": "to the front of your knee,"
    } ]
  }, {
    "tStartMs": 149449,
    "dDurationMs": 2895,
    "segs": [ {
      "utf8": "to a few inches in front of your ankle."
    } ]
  }, {
    "tStartMs": 152344,
    "dDurationMs": 3754,
    "segs": [ {
      "utf8": "This keeps your center of gravity\ndirectly over your base of support,"
    } ]
  }, {
    "tStartMs": 156098,
    "dDurationMs": 2111,
    "segs": [ {
      "utf8": "which allows you to move efficiently"
    } ]
  }, {
    "tStartMs": 158209,
    "dDurationMs": 2797,
    "segs": [ {
      "utf8": "with the least amount of fatigue\nand muscle strain."
    } ]
  }, {
    "tStartMs": 161006,
    "dDurationMs": 2729,
    "segs": [ {
      "utf8": "If you're sitting, \nyour neck should be vertical,"
    } ]
  }, {
    "tStartMs": 163735,
    "dDurationMs": 1709,
    "segs": [ {
      "utf8": "not tilted forward."
    } ]
  }, {
    "tStartMs": 165444,
    "dDurationMs": 3851,
    "segs": [ {
      "utf8": "Your shoulders should be relaxed\nwith your arms close to your trunk."
    } ]
  }, {
    "tStartMs": 169295,
    "dDurationMs": 4368,
    "segs": [ {
      "utf8": "Your knees should be at a right angle\nwith your feet flat on the floor."
    } ]
  }, {
    "tStartMs": 173663,
    "dDurationMs": 2786,
    "segs": [ {
      "utf8": "But what if your posture isn't that great?"
    } ]
  }, {
    "tStartMs": 176449,
    "dDurationMs": 2830,
    "segs": [ {
      "utf8": "Try redesigning your environment."
    } ]
  }, {
    "tStartMs": 179279,
    "dDurationMs": 4465,
    "segs": [ {
      "utf8": "Adjust your screen so it's at\nor slightly below eyelevel."
    } ]
  }, {
    "tStartMs": 183744,
    "dDurationMs": 1796,
    "segs": [ {
      "utf8": "Make sure all parts of your body,"
    } ]
  }, {
    "tStartMs": 185540,
    "dDurationMs": 3275,
    "segs": [ {
      "utf8": "like your elbows and wrists, \nare supported,"
    } ]
  }, {
    "tStartMs": 188815,
    "dDurationMs": 2697,
    "segs": [ {
      "utf8": "using ergonomic aids if you need to."
    } ]
  }, {
    "tStartMs": 191512,
    "dDurationMs": 2497,
    "segs": [ {
      "utf8": "Try sleeping on your side\nwith your neck supported"
    } ]
  }, {
    "tStartMs": 194009,
    "dDurationMs": 2575,
    "segs": [ {
      "utf8": "and with a pillow between your legs."
    } ]
  }, {
    "tStartMs": 196584,
    "dDurationMs": 3495,
    "segs": [ {
      "utf8": "Wear shoes with low heels\nand good arch support,"
    } ]
  }, {
    "tStartMs": 200079,
    "dDurationMs": 2253,
    "segs": [ {
      "utf8": "and use a headset for phone calls."
    } ]
  }, {
    "tStartMs": 202332,
    "dDurationMs": 3429,
    "segs": [ {
      "utf8": "It's also not enough \nto just have good posture."
    } ]
  }, {
    "tStartMs": 205761,
    "dDurationMs": 4436,
    "segs": [ {
      "utf8": "Keeping your muscles and joints moving\nis extremely important."
    } ]
  }, {
    "tStartMs": 210197,
    "dDurationMs": 4243,
    "segs": [ {
      "utf8": "In fact, being stationary for long periods\nwith good posture"
    } ]
  }, {
    "tStartMs": 214440,
    "dDurationMs": 4333,
    "segs": [ {
      "utf8": "can be worse than regular movement\nwith bad posture."
    } ]
  }, {
    "tStartMs": 218773,
    "dDurationMs": 2311,
    "segs": [ {
      "utf8": "When you do move, move smartly."
    } ]
  }, {
    "tStartMs": 221084,
    "dDurationMs": 2846,
    "segs": [ {
      "utf8": "Keep anything you're carrying\nclose to your body."
    } ]
  }, {
    "tStartMs": 223930,
    "dDurationMs": 4723,
    "segs": [ {
      "utf8": "Backpacks should be in contact \nwith your back carried symetrically."
    } ]
  }, {
    "tStartMs": 228653,
    "dDurationMs": 3731,
    "segs": [ {
      "utf8": "If you sit a lot, get up and move around\non occassion,"
    } ]
  }, {
    "tStartMs": 232384,
    "dDurationMs": 2175,
    "segs": [ {
      "utf8": "and be sure to exercise."
    } ]
  }, {
    "tStartMs": 234559,
    "dDurationMs": 3825,
    "segs": [ {
      "utf8": "Using your muscles will keep them\nstrong enough to support you effectively,"
    } ]
  }, {
    "tStartMs": 238384,
    "dDurationMs": 5586,
    "segs": [ {
      "utf8": "on top of all the other benefits \nto your joints, bones, brain and heart."
    } ]
  }, {
    "tStartMs": 243970,
    "dDurationMs": 3208,
    "segs": [ {
      "utf8": "And if you're really worried,\ncheck with a physical therapist,"
    } ]
  }, {
    "tStartMs": 247178,
    "dDurationMs": 3374,
    "segs": [ {
      "utf8": "because yes, \nyou really should stand up straight."
    } ]
  } ]
}