IT IS IMPORTANT TO KNOW!!

• Posture development takes time and control
• Correct fit during classes helps to study better, less
• get tired, grow up
• slim.

IT IS IMPORTANT TO KNOW!!

• Compliance with the daily routine - the correct alternation of activities (physical and mental) - is the main requirement for the regime. In autumn and winter, children should be outdoors for at least 4 hours. Sleep duration in children: 7-8 years - 12 hours; 9-12 years old - 8 hours.
• Nutrition should be rational (the use of dairy products, meat, fish, vegetables and fruits with
• adherence to diet
• breakfast lunch dinner)

IT IS IMPORTANT TO KNOW!!

• -Proper lighting of the workplace - the posture of a person depends on it: the light should fall on the left, the distance to the notebook or book should be 30-35 cm.
• - Clothes and shoes should be chosen according to height and according to the weather: Well-fitting, was enough
• spacious, not shy
• movements, did not impede breathing.

IT IS IMPORTANT TO KNOW!!

• The furniture should be comfortable: Sit completely on the seat, back at the back of the chair, The height of the table should be 2-3 cm above the arm bent at the elbow at a right angle.
• Posture and physical education. If you move little, do not like physical education, then your muscles are very weak, so your shoulder blades stick out, your back muscles are weak, which leads to stoop (you involuntarily want to bend your back).
• Helps keep the back straight
• swimming, skiing, skating.

Landing at the desktop: 1 - too low seat; 2 - high seat; 3 - the table is too high; 4 - correct fit. Proper Posture A. With the student's knees bent (in shoes), the student's feet should rest freely on the floor surface.

• A. The student's legs bent at the knees (in shoes) should lie freely on the floor surface.
• B. There must be sufficient space between the bottom of the table and the hips.

C. There should be no pressure on the front edge of the chair, between the seat surface and the thigh

• C. There should be no pressure on the front edge of the chair, between the seat surface and the thigh
• D. The height of the table should be chosen so that the elbows of the sitter approach the same level with respect to the front edge of the table as they are when the hands are down.

E. The back of the chair should support the occupant's back at the lumbar region and the bottom of the shoulder blades.

• E. The back of the chair should support the occupant's back at the lumbar region and the bottom of the shoulder blades.
• F. Must be free space between the back of the legs and the front edge of the seat.
• G. There must be free space between the back of the chair and the seat
• to ensure free movement in the chair.

• - Non-compliance with regime moments: morning exercises, diet, rest mode.·
• -Incorrect seating at a desk, table.
• -Incorrect work lighting
• places.

Reasons not correct posture:

• - Uneven load - carrying a briefcase in one hand every day, a bag on one shoulder (it is better to wear a satchel, a backpack).
• - Overwork (too much weight of the item when carrying)
• - Wrong posture when standing.
• -Incorrect seating
• table.

Causes of bad posture:

• -A sedentary or sedentary lifestyle that leads to muscle weakness.
• - Untimely visit to the doctor (in case of detection of curvature of the spine during the passage
• preventive
• inspection)

Know how to control your landing. The distance from the eyes to the book should be checked as follows: put your elbow on the desk and touch your temple with your fingers; between the edge of the desk and the chest should be free to pass four fingers of the palm (without thumb).

• Know how to control your landing. The distance from the eyes to the book should be checked as follows: put your elbow on the desk and touch your temple with your fingers; between the edge of the desk and the chest, four fingers of the palm (without the thumb) should pass freely.

Draw the child's attention to the need for an inclined position of the notebook on the desk. When writing, the easiest and most convenient movement is the movement of the rod towards you. Due to the fact that the notebook lies obliquely, an oblique letter is obtained.

• Draw the child's attention to the need for an inclined position of the notebook on the desk. When writing, the easiest and most convenient movement is the movement of the rod towards you. Due to the fact that the notebook lies obliquely, an oblique letter is obtained.

The correct tilt of the notebook to the left is easiest to establish along the line drawn on the desk with white paint or indicated self-adhesive tape. pay attention to workplace student writing with the left hand: for him the line should be inclined at an angle of 25° in the other direction.

• The correct tilt of the notebook to the left is easiest to establish along the line drawn on the desk with white paint or marked with self-adhesive tape. Pay attention to the workplace of a student writing with his left hand: for him, the line should be inclined at an angle of 25 ° in the other direction.

. In notebooks, the slope lines are indicated only for writing with a narrow ruler, and do not always coincide with the writing of the elements. However, the use of a grid-sheet for training exercises is not a hindrance - this allows you to streamline the movement of the arm along an oblique path.

• . In notebooks, the slope lines are indicated only for writing with a narrow ruler, and do not always coincide with the writing of the elements. However, the use of a grid-sheet for training exercises is not a hindrance - this allows you to streamline the movement of the arm along an oblique path.

Both adults and children should remember how to sit at the table correctly. In the case of a child, improper posture can lead to spinal curvature and other serious consequences. It is worth remembering that for the emerging organism to be in an uncomfortable position long time- a lot of stress. But for adults, most of the daily inconveniences are associated with improper seating at the desk. So, constant pain in the back and neck headache and eye strain can be associated with a table that is too high or an uncomfortable chair back.

Why do parents need to make sure their child is seated properly? With a constant curved position, the muscles quickly get tired, pain in the spine appears, and scoliosis may develop. Curvature of the spine - in itself serious problem, but it is also worth knowing that children with this disease are more likely to develop bronchitis, gastritis and pneumonia. In case of violations of posture, constipation and bloating can disturb.

What is the correct posture at the desk?

It is worth considering the rule of 3 angles: the knees under the table should form one right angle, the hips and back - the 2nd, and the arms with the elbow bent - the 3rd angle.

• Feet should be firmly on the floor (you can use a small stand). The knees, as we have already said, are bent at a right angle.
• The back should be completely straight and fully supported by the back of the chair.
• Make sure that the child does not rest his chest on the edge of the table.
• The elbows should not be too high, for this you need to choose a table of a suitable height.
• The chair must be adjustable in height, otherwise, for a growing child, you will have to buy a chair in height every year.

How high should the table and chair be?

With a height of 110-119 cm, the height of the table should be 52 cm, the height of the chair - 32 cm;

With a height of 120-129 cm, the height of the table should be 57 cm, the height of the chair - 35 cm;

With a height of 130-139 cm, the height of the table should be 62 cm, the height of the chair - 38 cm.

If you have the opportunity to buy an improved model of the working children's table with a slanted tabletop, it will be a big advantage. The fact is that it is most convenient for a child to draw at an angle of up to about 5 °, an approximate angle for writing is 15 ° and for reading about 30 °. If for these actions of the child it is possible to change the position of the tabletop, the neck and back will be at rest, which means that unnecessary stress on the body is excluded.

Prevention of posture disorders.

When studying at an educational institution, the need to maintain a static posture sitting at a table (desk) for a long time comes to the fore. Children spend at the table from 4 to 6 hours, and at school from 6 to 10 hours. At the same time, static endurance in children and adolescents is low, body fatigue develops relatively quickly (this is due to age-related characteristics). motor analyzer). So, in first-graders after 5-7 minutes, and in second-graders after 9-10 minutes, contracted muscles pass from a state of tension to a state of relaxation. Outwardly, this manifests itself in a change in posture, motor restlessness.

Standing still is also a difficult task for children. Children (even in the lower grades) cannot hold the stand "at attention" for more than 5-7 minutes.

A large static load increases even more if the child is sitting behind furniture of an irregular design or that does not correspond to the length and proportions of the body. In these cases, the child cannot maintain the correct working position, as a result of which the posture is disturbed.

Therefore, for the prevention of postural disorders are very important:

1. Correct selection furniture.
2. Teaching kids how to sit properly.
3. Teaching children to hold the body correctly.
4. Provide sufficient motor mode, regular change of activity, use physical education minutes.

Furniture selection.

Furniture should be appropriate for the height of the child.

Chair should correspond to the proportions of the body and have a back. The back of the chair and the seat must be rigid, profiled (the back is in the shape of the curves of the spine, the seat is profiled in the shape of the buttocks and hips). The depth of the seat should be at least 2/3 - 3/4 of the length of the thigh, so that the popliteal blood vessels and nerves are not squeezed.

The height of the seat of the chair above the floor should be equal to the length of the lower leg of the person sitting with the foot (from the popliteal cavity) + 5-10 mm to the heel. In this case, the child's legs should be bent in all joints (hip, knee and ankle) at a right angle.

Table is selected in the following way: in a sitting position - the forearms should rest freely on the table top, while the child's shoulders are not lowered or raised. The table top should be 2-3 cm above the elbow of the lowered arm. In a standing position - the child should lean with the whole palm on the table top, while the shoulders should be symmetrical. parallel to the top of the table.

If schoolchildren sit at higher tables than they need for their height, then incorrect body position and shoulder asymmetry are noted in 44% of cases. When seated at lower tables, shoulder asymmetry is recorded in 70% of students. In addition, in these cases, data were obtained indicating a large tension in the muscles of the back and trunk, a pronounced asymmetry and activity of the dorsal and cervical muscles of the right and left halves of the body. The same changes are observed when using a chair with a straight back, tilting the seat back, a shortened seat.

To maintain proper fit and prevent violations, certain rules must be observed. relationship between table and chair:

1). back distance- the distance (horizontally) from the back of the chair to the edge of the table. It should be equal to the size of the anterior-posterior diameter of the chest + 3-5 cm (per change in the chest during breathing).

2). seat distance is the distance (horizontally) between the front edge of the table and the edge of the chair.

The seat distance must be negative, i.e. the edge of the chair should go under the table top by 4-5 cm.

Zero and especially positive distance does not allow the child to maintain the correct fit at the table. With them, the child leans forward strongly, which increases the load on the muscles of the back and neck and leads to fatigue.

Seat distance:

1 - zero; 2 - negative; 3 - positive.

Backrest distance and seat distance are interdependent indicators. Their correctness can be determined as follows: a palm (or fist) should pass between the front edge of the table and the chest of the child.

3). Differentiation is the height of the table above the seat of the chair. It should allow the seated person to place their hands freely on the table, without raising or lowering the shoulders. With a large difference, the child raises his shoulders (especially the right one), with a small one, he bends, hunches, and bows his head low. This leads to an asymmetrical body position and curvature of the spine, and also reduces the distance from the eyes to the table.

The optimal differentiation is determined as follows: the level of the tabletop should be 2-3 cm above the elbow of the lowered arm of the seated person.

Each child is given a table and chair according to their height. On the basis of studies of children and adolescents, a growth scale with an interval of 15 cm was adopted, on the basis of which standards for educational furniture for 6 rooms according to GOSTs were developed (with appropriate color marking).

Chairs and tables of the same size are marked, i.e. are marked certain color. This is necessary so that the child can independently find the table and chair he needs. Each group (class) must have furniture for at least three groups (rooms). Only in this case, each child can be provided with a workplace corresponding to his height.

Proper seating of the child at the desk.

Classes at the table (desk) are associated with static tension in the muscles of the back, neck, abdomen, limbs. Children need to maintain a working posture for a long time, and the endurance to static efforts in children is low. Prolonged forced sitting in one position contributes to a violation of posture. Therefore, it is necessary to teach children the correct seating at the table.

Proper posture ensures that you stay productive in class. With the right fit, the best physiological and hygienic conditions are created for the student to work at a desk: normal visual perception, free breathing, normal blood circulation.

The most stable and least fatiguing is a straight landing with a slight tilt of the body forward. At the same time, to reduce muscle tension, it is important to increase the number of support points. So baby should:

sit on the entire seat;

lean with your back (lumbosacral part) on the back of a chair;

forearms - on the table top (the forearms should lie freely on the table top, creating additional support and reducing muscle tension);

Rest your feet on the floor or stand. At the same time, the legs are bent at the hip and knee joints at an angle of 90;

Hold the body evenly, only slightly tilting the head and torso forward when reading and writing ( optimal angle the slope in the chest part of the body is 170. A slightly inclined position of the body is more rational than a straight one, it eases the load on the ligamentous-muscular apparatus and the central nervous system. But the most physiological is the possibility of switching from a direct landing to a slightly inclined one, the ability to freely change the angle of inclination of the body and the position of the hands.

Between the body and the edge of the table there should be a free space - 4-5 cm (this distance corresponds to the width of the palm or fist of the child). This ensures free breathing, the chest and abdomen are not squeezed.

Shoulders should be at the same level and parallel to the table top;

The distance from the eyes to the book (notebook) should be at least 30 cm (equal to the length of the forearm and hand with outstretched fingers). This is checked as follows: If you put your hand on your elbow, then the eyes should be at the level of the thumb.

Proper fit is only possible if the furniture is appropriate for the height of the child.

Why is it important for a child's spine to remain straight? How to sit at a desk or table correctly?

About children's spine

When a child goes to school, his spine is not yet fully formed. It actively grows and develops along with the whole organism. During this period, it is important to avoid problems with the spine, namely, posture disorders. After all, an uneven spine can negatively affect appearance, as well as work internal organs. At school, the student sits almost all day. In order to form a posture without deviations, you need to know how to do it correctly at the table.

How to sit at a table or desk

To avoid problems with the spine, it is important to follow simple recommendations during classes:

• A stand is needed under the table. The legs will not be so tired, and the blood will circulate normally. In this case, you need to bend your knees at a strictly right angle.
• Put your elbows on the table completely so that they do not hang down.
• Keep your back straight, pressing against the entire surface of the back of the chair.
• The chest is free, does not rest on the table.

One of the most important rules formation of posture is that the table or desk must correspond to the growth of the student.

How to choose the right desk and chair for your child Posture problems can arise not only at school, but also at home. Accordingly, it is necessary to equip a workplace for the student, preferably in advance. To begin with, consider the fact that the child is growing, which means that the size of furniture for work after school will change. You can each time purchase new pieces of furniture for the student or buy one that is regulated in relation to the size of the child.
The color of the table matters. If it is too bright, then the light of the lamp will be reflected from the surface of the table, thereby negatively affecting vision and contributing to rapid eye fatigue. Dark color don't have to choose either. The best option- pastel or soothing shades. As for the growth of the child, then there will be the following sizes of furniture for the workplace:

• Up to 119 cm. Chair - 32 cm, table - 52.
• Up to 129 cm - 35 and 57, respectively.
• Up to 139 - 38 and 62 cm.

You can take a chair with adjustable leg height, as well as a table with the same characteristics, where you can change the distance of the table top relative to the floor, adjusting to the height of the child.

What should be the workplace of a student

Comfortable and light. Evening lighting was located - for right-handed people on the left, for left-handed people, on the contrary. There should be nothing superfluous on the table, only a lamp, devices for convenient, quick recording, a glass with writing materials. Near the table or under it is a wastebasket. Also, the clock will not interfere with the student. They can be either desktop or wall mounted. You also need an alarm clock. Equally important is the place for the backpack, it should be closer to the table so that you don’t look for it all over the room.

Prevention of posture disorders in children

To exclude problems with the spine in schoolchildren, it is necessary first of all:

• Play sports all the time.
• Work in the correct position.
• Carry a school bag with two shoulder straps, making sure that the weight is evenly distributed over the entire back.
• The bed for sleeping should be hard, and the pillow should be low.
• Carefully control the posture, correct the child if he stoops.

The good condition of the children's spine is important for many things - correct operation internal organs, successful study, the presence of energy and vitality, positive mood, good appetite, etc. Therefore, you need to strictly monitor the posture of the child and respond in a timely manner to any changes.

Regardless of age and gender, the most loaded organ in any person is the lumbar spine. When a person sits, the weight of the whole body presses on him. We all noticed fatigue and fatigue after heavy loads on the spine. Orthopedists have long known: most often, diseases of the spine - poor posture, scoliosis, and others - begin in early childhood.

As soon as the child goes to the first grade, he spends more and more time in a sitting position: both during lessons and at home. In order not to spoil the posture, it is very important for the student to follow exactly how he sits at the table.

When a child constantly sits in an incorrect position, a curvature of the spine develops and posture is disturbed, which leads to rapid fatigue with small loads, discomfort and pain in the spine.

What is the right way to sit?

5 tips for how a child should sit so as not to spoil the posture

To maintain the health of the back and form the correct posture, orthopedists have identified common standards, which the table for the student must satisfy.

Here are some of them:

• Table and chair must be adjustable for height

This will allow: firstly, to adjust them to the height of your child, and secondly, you do not need to buy in a year new table and a chair

• The tabletop must be angled

An adjustable tabletop is needed so that the child himself does not lean towards the table and does not cringe.

• The chest should be close to the table at the distance of a child's fist.

Do not hang over the table and tilt your head as little as possible

• When writing, the notebook must be tilted to the left (left-handed - to the right) by about 30 degrees

Then your child will not have to turn the torso

• Chair seating:
• knees under the table form one right angle
• hip line and back - second
• feet should be firmly planted on the floor.

At such a school table, more than 50% of the load is removed from the child's spine!

Well, no one canceled physical exercise. The most common cause of scoliosis and back pain is a sedentary lifestyle and low mobility. Therefore, make sure that the child sits less at a computer or tablet and walks, runs, jumps, plays sports more.

But keep in mind that not all sports are created equal. Here is a real life example for you:

Enrolled my daughter in tennis. After a while, I began to notice that one shoulder was higher than the other. I made an appointment with a doctor, it turned out that tennis in 90% of cases involves only one side of the back, usually the right one, because the child holds the racket and beats the child more often right hand. As a result, some back muscles are in hypertonicity, and the opposite paired back muscles atrophy, and the spine begins to divert to the side. Fortunately, they noticed and immediately turned, exercise therapy fixed everything, and the tennis racket was put aside. Therefore, carefully monitor the posture of the child than older child the harder it is to fix.

Sit right and stay healthy!