How to sit at a desk: we form the correct posture. How to sit at a desk or table for a child to maintain proper posture How to sit beautifully at a desk

A stooped back and poor posture is the scourge of all schoolchildren. While sitting at a desk or desk the weight of the whole body presses on the lumbar spine. This causes fatigue and fatigue, and also leads to poor posture, scoliosis and other diseases. From the first school days The child spends a lot of time sitting: in class and at home.

In order not to spoil the posture of the first grader, it is important to monitor the position of the student at the table while preparing homework and studying. In this article, we will talk about how to properly sit at a desk and prevent spinal problems with early childhood.

Why you should worry

Proper fit for a child is necessary not only for aesthetic beauty. A flat back allows you to avoid deformities of the spine, muscle corset and problems with internal organs. It is very important to form the correct posture of the child during the period active growth(from 5 to 12 years). That is, precisely at the time when the baby begins to go to school and learns to sit at the table correctly.

Problems with the spine are not only external, they threaten:

increased fatigue;
deformation internal organs;
violation of blood flow and respiration;
the occurrence of diseases such as intervertebral hernia, muscle adhesions;
recurrent headaches.

Therefore, it is important to explain to the child how to sit at the table from the first school days. The developed posture at the desk prevents the development of curvature of the spine, improves efficiency, and has a positive effect on the stimulation of mental activity and attention.

The correct position of the student at the desk

In most modern educational institutions All desks are of the same type, they are not designed for the difference in height in children. The ideal option would be if you install transforming tables in the kid's class, which can be easily adjusted to the physique of each student. In any case, when explaining to a child how to properly sit at a desk at school, you should pay attention to the following points:

knees are bent and form a right angle;
the neck is straight, not extended forward and not tilted down;
elbows are completely on the surface of the table;
the angle of the back and hips is 90 degrees;
legs stand on the floor or support with the entire surface of the feet;
the back is even, but not tense, touches the back of the chair;
distance from working surface to the eyes is within 30-35 cm.

Working at the desk, the baby should rely on five points: arms, legs, buttocks. Also preventive measure there will be a periodic change of the place of the child in the class in relation to the blackboard.

Features of the organization of the workspace at home

For the preparation of homework, the child should be equipped with a comfortable study place. It is worth choosing a table and chair that will be adjusted according to the growth of the baby. Make sure that while writing, the gap between the body and the edge of the desk is the width of the palm of your hand or a child's fist. When working at a computer, it is important that the distance from the eyes to the monitor is at least 50 cm, and the gaze is directed to the center or 2/3 of the height of the screen.

You should also remember about the correct placement of the light source above the table. The better the lighting, the less child you have to bend over to the table. The lamp is best placed on the left if the baby is right-handed, and vice versa. To minimize the load on the spine, give the child a rest every 45 minutes of sitting. During a break, it is useful to do simple physical exercise, stretch. This will allow the student to relax from mental stress.

Instruction

Sit up straight so that the load is evenly distributed between the buttocks. They should be located on the chair with the entire surface, you can not sit on the edge or lean on one side of the body. To find the most comfortable position, you need to sway a little, fidget in a chair.

When sitting, the angle between the body and the hips should be straight, as well as the angle between the hips and knees (it can be a little more than 90 degrees). If your chair does not meet these parameters, this is a serious reason to consider buying a new one. office chairs, as a rule, have adjustable height. Feet should be on the floor. It is better to stretch your legs forward a little, but you should not tuck them under you. It is wrong to sit cross-legged.

The back of the chair should be comfortable so that you can lean on it. What matters is its form. The correct back at the level of the middle of the spine has some bulge, which contributes to the straight position of the back. If the chair is soft and you fall into it, it only hurts your back.

While writing or working at a computer, a person often leans forward a little. The lean can be very light, and once you're done, it's helpful to straighten up. By bending over strongly and tucking your legs under you, you noticeably increase the load on the lower back, which can lead to pain in it. Leaning back during work, you strain the muscles of the neck.

If your work at the table is related to typing on the keyboard, then pay attention to the position of the elbows. They should, like the knees, be located at an angle of 90 degrees with respect to the surface of the table and the keyboard, which must be placed so that the arms are extended forward. Incorrect position of the hands leads to the fact that the joints in the hands and wrists begin to hurt.

Why is this needed?

The spine is the backbone of the whole body .

On the one hand, the activity of internal organs depends on his health. It is difficult for people with a curved spine to go in for sports, develop endurance, so they cannot withstand prolonged stress, cannot live a full life. Unfortunately, most realize the tragedy of the situation when it becomes too late, and the posture is already broken.

On the other hand, the spine itself needs support provided by the spinal muscles. Therefore, they need to be developed, which happens during movement. But after all, schoolchildren mostly lead a “sedentary” lifestyle, moving only during short breaks. And when they come home, they sit down at the table again to do their homework.

Periodic physical education (in best case- sports circles and sections) do not reduce the harm from improper fit and do not allow muscles to develop correctly. So it is important to teach the student to sit correctly in order to avoid possible problems and health disorders .

How should you sit?

accustom to proper fit needed from early childhood . In this case, the skill of maintaining posture by the time of entering the school will be brought to automatism, and the student will not need constant monitoring.

How to sit at the table correctly:

Back: straight, the spine is vertical. If you need to bend over a little, then do it with the whole body, keeping the spine straight.
Shoulders: located on a straight horizontal line.
Distance from chest to desk: equal to an open hand.
Arms: lie on the table, bent at the elbows.
Legs: located side by side, bent at the knees, feet completely in contact with the floor, which allows you to evenly distribute the load on the buttocks.

When sitting at a table, you must follow the rule of "Three Right Angles": bent knees, hip line and back, bent arms.

To maintain the correct posture while writing and reading, it is necessary to adjust the tilt of the tabletop.

When sitting at a desk, you can not:

Touch the table with your chest, lean, lie down - violated direct location spine.
Take your hand off the table - the line of the shoulders is broken.
Lower both hands - the spine curves forward, it will be very difficult to keep it upright.
Sit cross-legged, prop your head with your palms, lean to the sides - all this leads to deformation of the spine and weakening of the back muscles.
Lean back on back - if you really want to relax a little, then you need to touch the entire spine, and not its individual parts.

Compliance with the rules is advisable when she:

If the furniture does not fit the child in height, then it will be difficult for him to maintain his posture, because one or more conditions will be difficult to fulfill.

The chair should be with a flat or slightly tilted back back . It is necessary for a short rest and maintaining the spine in the desired position. It is not recommended for a student to sit on a stool: when the muscles get tired, there will be nowhere to lean against for rest, and the child will lean on the table, and this is not recommended.

When arranging a workplace at home, you can give preference to a table with adjustable length - then it will not need to be changed if the child grows up.

It is undesirable to buy chairs on wheels for children: they make it difficult to maintain a stable posture while sitting.

How to teach a child to sit at the table correctly?

Constantly keeping the spine in a straight position is very difficult, especially for a child.

Therefore, it is important to take into account a few points that will allow you to fix a useful habit of maintaining posture:

Every 15-25 minutes you need to do small physical minutes , without getting up: stretch your arms up, move your shoulders, turn your head left and right. It will be easier for the "rested" muscles to continue working on maintaining the correct posture, and the restored blood circulation will improve brain activity.
Stretching your legs while relaxing , pulling them out under the desk completely.
Arrange with the teacher to have children periodically transplanted , for the child to adapt different places, was not used to sitting at one slope to the board.
When working with a computer, follow , so that the center of the monitor is located directly in front of the student's eyes at a distance of about half a meter.

For students elementary school you should not be allowed to sit at home without getting up for more than half an hour . Children under 16 develop a musculoskeletal system, violations of which can lead to increased fatigue, osteochondrosis, headaches and other unpleasant surprises.

One of the most effective ways prevention of spinal deformity is sports . The inclusion of outdoor games in the day mode on fresh air, walks, a constant reminder of the need to maintain correct posture and, of course, personal example- these are the three "pillars" on which such a good habit- the ability to sit properly at the table.

Parents who send their child to first grade have a lot to worry about. How will the baby feel in the new team? Will the material come easily to him? In this cycle of thoughts, moms and dads often forget about one more thing. important point- the correct position of the student at the desk.

The posture of the student depends on how the first grader sits in the classroom. The habit of hunching and stooping is acquired in a matter of days, while weaning a child from it is really difficult. That is why from the first days in the new role of the student, the kid must understand how to sit at the desk correctly.

The spine of a young child school age still at the stage of strengthening and formation. If the baby has a beautiful, even posture, this indicates that the spine is developing without disturbance. Statistics show that children with a curved spine suffer from diseases of the digestive, respiratory and central nervous systems. How to avoid this problem and prevent posture disorders in a child?

The correct position of the student at the desk

The habit of slouching at a desk is dangerous to health. In addition to the curvature of the spine, the attention and performance of the student as a whole suffers. Correct position behind the desk looks like this:

the baby's elbows lie completely on the table, and do not hang down
the back is straightened, there is no tension in it. She must touch the back of the chair
feet completely touch the floor or stand on a special support-support
the chair for the student should have a special protrusion for the lower back
in a bent position, the knees form a right angle
also an angle of 90° should be between the lines of the back and hips
the child should keep the neck straight, not stretching forward and not tilting the head

What should be the workplace of a student

In order for the child's spine to develop correctly, you need to create favorable conditions for the student not only at school, but also at home. One of the most important points is to choose a desk in accordance with the growth of the baby. Optimal solution -

The first to enter the room with the set table is the hostess, stands behind her chair and recommends the guests to their places, making sure that a man sits next to the woman. It is not at all necessary to plant a husband and wife next to each other.

The hostess sits down at the table first and invites the others to sit down. The women sit down first, and the men help them sit down. To do this, a man takes a chair by the back, standing to the right of his chair, pushes it away from the table, slightly turning it back to him. The woman walks to her seat and waits for a chair to be pulled up for her without bending her legs. The man carefully pushes a chair to her feet, saying “please” or “please sit down”, and only after the woman sits down does he sit down himself.

At the table, the man gives priority attention to the woman sitting to his right. He invites her to pour a drink, serve this or that dish, engages her in conversation.
Sitting at the table, especially at the festive one, takes quite a long time - from 1 to 2 hours, and sometimes longer. Therefore, from the very beginning we advise you to choose the most convenient, non-fatiguing and at the same time beautiful pose. According to etiquette, it is recommended to sit on a chair in such a way as to occupy the seat of the chair as completely as possible, lightly touching the back of the chair with your back. You need to sit straight, but freely, without tension, at a distance from the edge of the table, not exceeding the width of four fingers of your palm.

It is better to bend the legs at the knees at a right angle, and the feet should be parallel to each other.

Hands before eating or in between meals should be kept on your knees or on the armrests of chairs. While eating, you should always keep your elbows slightly, without tension, pressed to the body, while trying to work with your hands smoothly, without hitting your neighbors.

As you know, elbow right hand when cutting off a piece of meat, for example, and the left elbow - when bringing the fork to the mouth, they involuntarily tend to break away from the body. If you don’t learn to keep your elbows, as they say, “with you”, that is, slightly pressed to the body, then you will inevitably interfere with your neighbors both on the right and on the left, which, of course, will not give them the slightest pleasure.

It cannot be said that learning to keep your elbows “to yourself” is quite difficult, but after some training it is quite possible.

Etiquette is not recommended to put your elbows on the table, and even prop your chin or cheeks with your palms. In any case, such a pose is very eloquent in body language indicating complete indifference, and sometimes simply disrespect for all those present at the table.

It is not recommended to keep your legs on top of each other or stretch them under the table. In the first case, you can quickly get tired, and in the second, you can hurt your neighbors, which, of course, is unacceptable.
You can’t sit on the edge of a chair, swing on it (like on a rocking chair), put your hands on the backs of neighboring chairs, sit waddling so as not to seem immodest, cheeky, poorly educated.

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