Modern humanity, as you know, leads a sedentary lifestyle, and the habit of sitting correctly, the minimum loading spine is also needed and useful as the habit of brushing teeth. And what else can be done to prevent the disorders of the posture and back pain?
Content
From the first day at school, the spine of the child begins to experience elevated loads. Hypodynamia, uncomfortable furniture, no skill of correct posture - all this worsens the state of the musculoskeletal system. There is even such a type of posture disturbance, which is called «School scoliosis» - It is so bend and turns the spine in the usual «Comfortable», But the wrong pose with a letter of right hand.
We can say that without special prevention measures, bad posture is guaranteed almost every student. «Special measures» - Sounds, of course, Grozno. But in fact, it is only compliance with the elementary rules, which is not so difficult. Let's start with the first grader sits when doing lessons. Most often - in the twilight, for a dining or writing desk, designed for adult, and on «adult» Same stool.
The tabletop is at the same time at the level of the chin, the shoulders are higher than the ears, the back to rely on the back of the chair, it is wondering what even look at it hurts. Or another option: the child sits sideways on the edge of the chair, forming himself a classic scoliotic posture. Or holds a book on his knees... And so on and so forth. The same thing happens in school: old comfortable desks now do not and schoolchildren from the first to eleventh grade are sitting on the chairs and behind the tables designed for a fifth grader of medium height.
Suppose it is almost impossible to influence the situation at school, except for you to arrange with other parents and get «Right» furniture. But at home, in your own apartment, you can prepare a schoolboy's workplace.
- Buy an expensive, but comfortable chair on the screws and hinge, which you can adjust and the height of the seat, and its depth, and the tilt of the back.
- The depth of the chair's seat should be slightly less than the distance from the sacrum to the patented hole.
- The tabletop must be at the level of solar plexus. At the same time, slightly placed elbows are freely based on it, unloading the cervical spine from the weight of the hands, and the surface of the notebook is at an optimal distance from the eyes - 30-35 cm. To check, you can put the elbow on the table and raise your head, looking straight in front of yourself. Middle finger should be at the corner level.
- Under the feet of the child substitute the bench of such a height so that they do not hang out in the air and did not rise up. Ankle, knee and hip joints must be bent under right angles, hips - lie on the seat, taking part of the body weight.
- Books preferably put on a stand at a distance stretched from an eye. This allows the baby to keep his head straight (removes the burden on the neck department) and prevents the development of myopia. Well, of course, ensure good lighting of the workplace.
- Teach the child to sit straight, with a uniform support on both legs and buttocks. The chest should be almost close close to the table, the elbows are located symmetrically and rely on the table, the notebook must be turned about 30°, so that the baby should not turn the body when writing; To tilt the head as little as possible. It is also desirable, it is advisable to rely regard the chin on your free hand, but it is impossible to tilt the head and torso.
- From time to time sitting should change a little pose. Every 30-45 minutes of classes should be up and move 5-10 minutes.
- Watch that the child does not have a habit of sitting to put foot on the leg, bring one leg to themselves, remove from the table and drown off the hand, sit sideways to the table.
What else can be done to prevent disorders of posture and diseases of the spine?
Firstly, it is fully nuts to eat calories, minerals, micro- and macroelements, vitamins, and everything else, which is contained in tasty and healthy food. Secondly, sleep on a smooth bed with hard base and a soft mattress, with a low, preferably special orthopedic, pillow. Then the normal physiological bends of the spine will persist and during sleep.
Teach the child to sleep on the back or on the side, and not on the stomach or curled up. Thirdly, after schools, a schoolboy, especially the disciple of the younger classes, you need to lie down at least an hour so that the muscles can relax and relax.
Choo loves to read in bed? It is possible but carefully.
Good lighting, pose, preserving physiological bends (half-click on a large and enough rigid pillow with a small roller under the lower back), and a pugiter or knees a pillow so that the book is away from the eye, and the hands lay on the support and did not load the cervical spine. In this position, the load on the spine is almost completely absent.
You can not wear a bag on the shoulder, even light: shoulder at the same time have to keep up. You do not need to take the portfolio always the same hand. Belt Bags must be thrown through the neck, and even better wearing a quarrel or a fashionable backpack. And, of course, the child needs to move more and at least 20-30 minutes a day to engage in physical education.
Sports clubs are perfectly, but the sport and the intensity of loads should be selected in accordance with the state of health. List how each sport can damage the spine, we will not. The least dangerous and most useful for the spine swimming and dancing.
And finally, the most important means of prevention and the most necessary component of the treatment of diseases of the spine is the development of the skill of correct posture. Unfortunately, this is a very difficult task, not so much for a child as for parents. Herself a good posture can be formed in exceptional cases, at a completely healthy, overwhelmed energy, harmoniously physically developed Chad. Have you ever seen? In fact of the matter.
All the rest, that is, almost everything up to one, you need at least:
- ensure the conditions for the formation of the correct posture - first of all the measures listed above the prevention of its violations and good general physical development;
- know what is the right posture, how exactly it is necessary to stand right, sit and move, without stitching;
- consciously refer to their health and one of his main supports - spine;
- bring the skill of correct posture to automatism with special exercises. Their in the arsenal of therapeutic physical education a lot.
For any work, including for physical education and conscious work out of the right posture, motivation is needed. How to provide it: persuasion, system of premiums and fines - decide. Children are intimidative creatures, and without constant parental control, they will not have a good posture.
In most cases, one prevention is not enough. Usually, we are not beginning to engage your health or health of your children, but when it has already been raised more or less serious diagnosis. Diagnosis «Poor posture» You can not looking at anyone, but still it is desirable to turn to orthopedic and physician physical education. Accurate diagnosis and qualified specialist advice will help properly organize treatment.
