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Effect of Posture
From: FM 7-22 October 2012
Posture and body mechanics are critical factors for Soldier performance, allowing them to move efficiently with an ability to create great force and absorb heavy resistance. Posture is any position in which the body resides. It is further defined by the relationship of body segments to one another. Body mechanics is posture in motion. Though posture is often thought of as a stationary position, control of moving postures is perhaps even more important in task performance and injury control.
When body segments are aligned properly, movement is efficient, and injury risk is minimized. When body segments are not aligned properly, movement is less efficient and risk of injury is increased. Consider a Soldier attempting to lift a heavy load from the ground with his legs straight and trunk twisted. Not only will the load seem heavier than if his knees were bent and his back straight, but he is at risk for injury. The back injury that occurs during an improper lift is an obvious example of the relationship between posture, body mechanics, performance, and health. Less obvious, but just as damaging, is the daily stress that takes its toll on the body when faulty postures are consistently assumed.

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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