How to sit at a desk

One of the most common health problems among students is a variety of posture problems. With the beginning of training, the number of scoliosis in primary school students increases by 3.5-4 times. The number of posture disorders begins to increase from the first and gradually increases to the fifth grade. Then, by adolescence, it begins to decline. The habit of sitting at a table or desk in the correct position, as well as the daily implementation of a set of physical exercises to strengthen the back will help to give the desired shape to the spine.

In what position is it right to sit at a desk

The urgency of the problem is directly related to the organization of the child’s desk during the performance of tasks at home, as well as to the situation at the desk while studying at school.

If the school desk where the child is studying has standard desks and there is no way to adjust them to the student’s height and complexion, then at least you can organize a suitable workplace at home. For example, it can be a table and chair transformers, which are regulated as the child grows actively.

Conditions to be observed:

  1. The height of the working surface should be above the elbow by about 2.5 centimeters in a sitting position.
  2. During classes, the child should have several points of support: for the back, buttocks, upper and lower extremities.
  3. The back and hips form an angle of 90 degrees.
  4. Bent knees are at right angles, both elbows are on the table.
  5. The gap between the chest and the desk should be no more than two centimeters.
  6. The head is slightly inclined, between the eyes and the notebook a distance of about 30 centimeters.

Attention! In dim lighting, the child will be forced to lean toward the table, so the lamp should be bright enough.

How to learn to sit at a desk correctly

To properly position the student at the desk or desk, you must develop the habit of automatically taking the desired position.

A few rules that a child needs to learn:

  1. You must sit while writing so that the body is in contact with the back of the chair.
  2. The shoulders should be straight.
  3. The legs are located on a support or on the floor with the entire surface of the soles.
  4. Both legs are located on the floor, parallel to each other. Crossing the legs is unacceptable.
  5. Hands are located on the desk and do not support the head.

If these rules are ignored, the child’s stooped back while sitting at the table will cause an increased load on the lumbar spine. Since the child spends a large amount of time sitting, an incorrect position will become familiar and will lead to impaired posture, the formation of scoliosis, skeleton deformation and other concomitant diseases.

Important! Since the development of a person’s posture begins in early childhood, it is necessary from elementary school to monitor how a student sits, stands and moves. This will help to notice the onset of deviations in time and prevent the formation of scoliosis.

Every 45 minutes while studying, it is necessary to give the child a break. It is useful at this time to perform various physical exercises that will give him the opportunity to stretch and relax his muscles.

Useful exercises

The best prevention of back diseases is physical activity, daily walks and outdoor games. A regularly performed set of exercises will help to form the correct posture and avoid spinal deformities:

Exercises:

  1. To stand against the wall so that the shoulder blades, buttocks, heels and nape touch it. Hold the position for half a minute, then move back and stand exactly the same, but without support for another half a minute.
  2. Lean on the wall so that your legs are at a distance of about 40-50 cm from the wall. The muscles of the shoulders and back should be tensed, the back as even as possible. The shoulder blades, the back of the head and the lumbar region touch the surface of the wall. In this position, count to 4. Then relax your back and count to 4 again.
  3. Stand up straight with your hands on your belt. Tighten your back muscles, reduce your shoulder blades. The head is raised. Count to 4.
  4. To stand near the wall, hands spread apart. Raise and lower your hands, making them sliding movements on the surface of the wall.
  5. Take the starting position on the floor, rest on the floor with your knees and palms. Raise your head, bend your back. Hold position on 4 accounts. Then lower your head down, rounding your back. Hold the position for 4 more accounts.
  6. Lie on your back, bent legs rest on the floor, arms raised up. Tighten your back and straighten it. Hold position on 4 accounts.
  7. In the supine position, straighten the body, raising your legs and head, hands on the belt. Take a breath. On exhalation, return to the starting position.

All exercises are repeated daily in three to four sets. Optimal performance during morning exercises.

Reference! With proper posture, the child's shoulders are in one line and laid back, the shoulder blades are symmetrical.

The consequences of the wrong posture at the desk

In case of non-compliance with these rules and improper landing at the desk, various negative consequences are possible, for example:

  • fatigue;
  • low working capacity;
  • instability of attention;
  • circulatory disorders;
  • trouble breathing
  • herniated discs;
  • adhesions of muscle tissue;
  • headaches and back pain.

The correctness of posture formation depends on the child’s habits, upbringing, proper arrangement of the desktop and the ability to play sports.

In the process of the child’s active growth, it is worth remembering that correct posture not only looks aesthetically attractive, but also contributes to the natural and healthy formation of internal organs.

Watch the video: 9 Tips for a Healthy Ergonomic Workstation - Mayo Clinic (March 2024).

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