Presentation "formation of correct posture". Posture and its importance for human health (presentation) Presentation on correct posture
CORRECT POSTURE - THE KEY TO A HEALTHY LIFESTYLE.
MKOU Blagoveshchenskaya secondary school
Biology teacher of the highest category
Gushchina Svetlana Sergeevna
RELEVANCE OF THE PROBLEM
According to the World Health Organization, 48% of the children of our planet have some kind of curvature of the spine, because of which their posture is subsequently disturbed, various deviations in health occur.
The famous linguist and physician V. Dahl defined the concept of posture in this way: “posture is harmony, majesty, decency, beauty ...” And indeed, to say that posture is the usual position of the body is completely insufficient. Studies show that posture reflects not only the physical, but also the mental state, mood, and character of a person. The lowered head, the stooped back of the child tell not only about himself, but also about his parents. Obviously, they did not make great efforts to accustom him to gymnastics from early childhood, did not develop in him the habit of sitting correctly at the table, walking, holding his head. And not because they are not caring enough. Most often, adults do not attach importance to this, hoping that the posture will form itself.
POSTURE
Posture - This is the habitual position of the body when standing, walking, sitting. The formation of posture in humans continues throughout the entire period of growth.
Natural curves of the spine are formed by 6-7 years of a child's life. They play a very important role in the protection internal organs and the brain from shocks and concussions, since the spine acquires the ability to spring when the feet move.
– it is not only beauty, it is first of all the most important indicator of human health. With its deterioration, the function of respiration and blood circulation is disturbed, the activity of the liver and intestines becomes more difficult, oxidative processes decrease, which leads to a decrease in physical and mental performance. Defects in posture often cause visual impairment (astigmatism, myopia) and morphological and functional changes in the spine, leading to scoliosis, kyphosis and osteochondrosis.
Signs of correct posture
A person with correct posture:
- holds head straight
- his back is straight
- shoulders at the same level and slightly laid back,
- belly pulled in
- the chest is slightly pushed forward.
Signs of wrong
posture
the head is extended beyond the longitudinal axis of the body (lowered head);
shoulders brought forward, raised (or asymmetrical position of the shoulders);
round back, sunken chest; the stomach is protruded, the pelvis is set back;
excessively increased lumbar curve.
If you do not follow the correct posture, it threatens following complications : 1. Pain in the lower back, osteochondrosis and even scoliosis (curvature of the spine). 2. Impaired breathing and circulation, as the work of the lungs is limited due to the stoop and hollowness of the chest. 3. The child will be shorter due to the fact that he is hunched over. 4. The intervertebral discs are constantly tense, their nutrition is disturbed, and therefore there is a growth retardation. 5. Back pain, neck and headaches. The student, sitting at the desk, constantly tilts his head forward, causing the muscles of the back and neck to be in tension. To get rid of discomfort, the child begins to squirm, slouch, bend his legs or cross his legs. Due to the constant tilt of the head forward, migraines occur, and it becomes increasingly difficult to avoid such a habitual stoop. 6. Stooping leads to chronic fatigue, because blood circulation and breathing are disturbed, and there is constant tension in the muscles.
Causes of poor posture:
- Weak body muscles
- Habit to wrong postures;
- Non-hygienic furniture at school and at home;
- Uncomfortable clothes and shoes;
- Congenital or hereditary causes;
- Past illnesses and injuries;
- Passive rest;
- Little physical activity.
POSITION OF THE SPINE COLUMN Incorrect
1. Proper organization of the student's workplace
Chair. - the back of the chair is above the shoulders,
The seat is hard and even, its height should be equal to the length of the lower leg (if the feet do not reach the floor, then you need to put a bench under your feet),
seat depth - no more than 4/5 of the length of the hips.
Table. The height of the desktop should correspond to the growth (table top - at the level of the elbow of the bent arm). Under the table there should be room for outstretched legs. The position of the legs must be periodically changed: bend - stretch. It is not recommended to sit cross-legged (hip to thigh) like adults.
The elbows should rest freely on the desk (i.e., on the tabletop, which is located at the level of the solar plexus). Keep an eye on the distance from the eyes to the notebook (book) - it is optimally 30 cm.
2. Reading.
Books should preferably be placed on a special stand at arm's length from the eyes. If the book lies in front of the child on the table, usually located to the right or to the left, then the usual tilt and turn of the head will overload the student's cervical region in a very short time. And parents will rack their brains in search of the cause of headaches.
3. Letter.
The notebook should be correctly positioned at an angle of 30 degrees - with such an inclination, what "comes out from under the pen" is clearly visible. Otherwise, the located notebook will make both the head tilt more and the body rotate along the axis.
4. Lighting.
The table lamp is the perfect lighting option. working surface: The light should fall from the left and front without creating a shadow. The recommended lamp power is 60 watts.
And the natural light and the location of the table closer to the window allows you to make the most of daylight hours.
5. Sleep.
- Posture during sleep is no less important than the position of the body during the day. The spine should rest well during the night. This is possible if the spine rests in all parts and lies straight, not sagging, if the child sleeps on its side, or maintains all physiological curves in the supine position.
- It is better to sleep on a semi-rigid support, on an elastic mattress. Moreover, it is necessary to take into account the correspondence of the fullness of the child, his body weight and the thickness of the bed. A relatively hard mattress is suitable for a full, heavy child, a softer one for a thin one.
- Very important element bed - pillow. It should be small and elastic. The furniture used by the child should be appropriate for his height.
6 . Having to carry heavy bags with textbooks .
7. To form elementary knowledge on the prevention of postural disorders:
you can not sit in front of the TV in an overly soft chair or sofa. The seat should be at a height of half a meter from the floor; when moving heavy things over a considerable distance, it is better to carry them on your back, for example in a backpack, and not in your hands or in a bag over your shoulder; lifting something heavy, you need to bend your legs, not your back, etc.
Back bent (incorrect)
back straight (correct)
EXERCISES FOR THE FORMATION OF THE CORRECT POSTURE
STANDING POSITION
Stand with your back to the wall, touching it with the back of your head, shoulder blades, pelvis and heels. Maintain this position for 5 s. Remember it and, trying not to break it, take a step forward, then back.
Standing against the wall, pull the leg, bent at the knee, with your hands to the stomach, without losing contact with the wall.
Standing against the wall, stretch your arms forward. Raise your straight leg forward without losing contact with the wall.
ST HA ON KNEEL
Rest with straight arms on the floor. Arching your back, hold on like this for 5-7 s; bend in the lower back, hold on for 3-5 s.
Rest with straight arms on the floor, pull back straight legs (alternately) and head, bending in the lower back
LYING ON THE STOMACH
Rest on the floor with bent arms. Unbending your arms and not lifting your hips from the floor, tilt your head back, as much as possible bend over , hold like this for 3-5 s, return to and. P.
Connect the hands behind the back. Raise head , shoulders and legs; bend over, return to and. P.
WITH OBJECT ON HEAD
Standing with an object on your head and maintaining the correct position of the body, rise on your toes, return to and. P.
Feet together, arms forward. Do in lunges forward with the right, then with the left n wow.
Legs together, hands on the belt. Crouch and return to and. P.
VICE
Mahi with straight legs to the right and left (“Pendulum”)
Turning the body to the right and to the left m more. Straight legs together
Hanging on the gymnastic wall or crossbar
Gymnastics and physical activity are important components of correct posture. Do gymnastics with your child in the morning, first warm up, and then stretch all muscle groups. Try to captivate your child by wearing a book on their head. Put the book on your head, and put your hands on your belt and compete who will walk the longest or carry it farther. Gradually complicate the exercise - stretch your arms forward, squat, keeping your heels off the floor and keeping your back straight, spread your arms to the sides, raise your legs alternately. These exercises are good for strengthening the back muscles. Swimming is also a good spinal workout. Enroll a student in the pool and visit it 2-3 times a week. Hiking, cycling or roller skating help to strengthen the spine and maintain proper posture. Yoga is very interesting and useful for children. There are special children's groups in which you can study from 7-8 years old. As a rule, children really like yoga, because it is so interesting for them to take the “tortoise pose”, “warrior pose”, for some time to become a “flower” or “tree”
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We decided to figure out what correct posture is, why it is needed, how to form and maintain it throughout life.
Adults often say: - Keep your back straight!!! - Don't slouch!!! - Watch your posture!!!
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The purpose of the project is to realize the importance of correct posture for human life and health, to determine the ways of its formation and maintenance.
Project objectives: - study of literature on the topic "Healthy Posture"; - examination of posture in oneself and in friends; - search for answers to questions: why do we need correct posture, what affects our posture, what do we do to form the correct posture and what else can we do.
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Relevance of the project theme: Children of our group kindergarten going to school this year. You will have to sit in class for a long time, carry heavy backpacks. The main burden will fall on the back. Therefore, it is very important right now to understand how to properly hold your back and what to do so that it is always healthy and strong.
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Posture is the position of the body most familiar to a person, which he takes while sitting, standing and while walking.
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SO RIGHT SO WRONG COMPARE
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Signs of correct posture: - the head is raised - the stomach is tightened - the chest is deployed - the shoulders are at the same level
Bad posture Correct posture
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Correct posture test: Stand with your back against the wall in your usual position (without straining). If you keep straight, you should only touch the wall with 5 points, as in the picture. Try sticking your fist between the wall and your lower back. If it passes, there is a violation of posture. If only the palm passes, the posture is normal.
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We check our posture.
To form the correct posture, Nikita needs to strengthen the abdominal muscles in order to tighten her stomach and remove a strong deflection in her back.
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Let's ask adults: "Why do we need correct posture?"
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Nurse's answer: "Proper posture is necessary for the formation of a healthy spine and protection from many diseases."
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Coach's answer: “In any work, any sport, you need to keep your body. Correct posture, combined with coordinated, well-coordinated and dexterous movements, makes a person strong and enduring.
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The answer of the educator: “Good posture gives confidence in oneself, in one’s abilities, and allows others to like it.”
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What affects our posture?
Strong spine Strong muscles The habit of holding the back correctly
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What do we do to form the correct posture?
Skating
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capoeira
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Swimming
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Leisure
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There are more foods that contain a lot of calcium, which is useful for strengthening the bones of the spine. -Less watch TV and play computer games. -Move more to strengthen muscles.-Purchase the right desk for upcoming school assignments.
What else can we do?
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Watching friends from kindergarten, we came to the conclusion that not all children have the habit of holding their back correctly.
Svetlana Karlina
Presentation "Formation of posture in children preschool age»
preschool age- the best time to "launch" human ability when formation the personality of the child occurs most rapidly. A lot will depend on how the child spends this segment of his life in the future. Physical education preschool children sent, first of all, on the protection of life and health promotion, full physical development, formation motor skills and the development of physical qualities, the development of cultural and hygienic skills, the cultivation of habits for an orderly rhythm of life.
One of the most common deviations in physical development during the period preschool age are posture defects. Posture of a person not only affects the beauty of his figure, the whole appearance, but also has a direct impact on his health. With its deterioration, the function of respiration and blood circulation is disturbed, the activity of the liver and intestines becomes more difficult, oxidative processes decrease, which leads to a decrease in physical and mental performance. Defects posture often cause visual impairment (astigmatism, myopia). Their prevention is a task not only for pediatricians, but also for teachers.
Related publications:
Speaking about the health of a preschooler, one cannot help but dwell on such an important problem as posture disorders. According to Scientific - Research.
Preschool age is the period of posture formation. At this age, the formation of the bone structure has not yet been completed. Larger skeleton of a child.
Presentation "Formation of a healthy lifestyle in preschool children" Project goal: formation healthy lifestyle life of preschool children. Project objectives: creation of a favorable environment that provides.
Presentation "Formation of knowledge on traffic rules in preschool children" Teaching children the rules of traffic rules plays an important role in the prevention of road traffic injuries. Children do not have a defensive reaction.
Games and game exercises for the formation of correct posture skills in children of primary preschool age. The value of correct posture cannot be overestimated. The basis of correct posture is a healthy spine. It is he who is the support of the whole organism.
Advice for parents of children with posture disorders. Prevention of violations of posture and flat feet in children Prevention of violations of posture and flat feet in children. Posture is the free position of a person in an upright position. Correct posture.
A healthy spine, correct posture, a well-formed chest, as well as symmetrical and sufficiently developed muscles are.
Description of the presentation on individual slides:
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Correct posture - a familiar posture at ease standing man when he is able to keep his torso and head straight without tension with slight natural curves of the spine. For proper posture, strong back muscles, flexibility of the spine and joints are important. Strong, elastic muscles help maintain the normal arrangement of internal organs, and hence their healthy functioning for a long time. What is posture?
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The influence of posture on human health Violation of posture is accompanied by a disorder in the activity of all internal organs, a small vital capacity of the lungs and fluctuations in intrathoracic pressure. This adversely affects the function of both cardiovascular and respiratory systems. Weakness of the abdominal muscles and a bent position of the body cause violations of the outflow of bile and intestinal motility. This leads to disruption of the digestive processes and slagging of the body, decreased immunity, colds, fatigue and headaches. People with a flat back are prone to permanent microtrauma of the brain while walking, running and other movements. Hence - rapid fatigue and frequent headaches.
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Posture Test The easiest way to assess your posture is to: Stand with your back against a closet or wall. Close your feet, look straight ahead (head should touch the cabinet). Hands down. If your palm does not pass between the lower back and the wall, then the posture is good; otherwise, the abdominal muscles are weak and the abdomen pulls the spine forward (lordosis).
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With correct posture, the head and torso are located on the same vertical, the shoulders are deployed, slightly lowered and are at the same level, the relief of the neck (from the ear to the edge of the shoulders) is symmetrical on both sides, the physiological curvature of the spine is normally expressed, the chest is raised (slightly protruding), the abdomen retracted, legs straightened at the knee and hip joints, foot without deformities with a clearly visible notch from the inner arch. Signs of correct posture
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Assessing the posture, the following points are recorded. The position of the head Is it on the same vertical with the body, or is it forward, or is it tilted to the side (to the right or to the left). The condition of the shoulder girdle is the relief of the neck - the line from the tragus of the ear to the edge of the shoulder is equally curved on both sides or one side is longer than the other; shoulders - at the same level or one shoulder is raised and the other is lowered; the shoulders are divorced or forward, and if they are served, then equally or one is larger than the other shoulder blades - at the same level or one above; whether they act, and if they act, then equally or one more.
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The spine It has normal physiological curves or cervical and lumbar lordosis (forward bulge), thoracic and sacrococcygeal kyphosis (back bulge) are observed. The main feature of correct posture is the symmetrical arrangement of parts of the body relative to the spine: The chest in front and behind does not sink or protrude; the abdomen is symmetrical and the navel is located in its center; nipples - on the same line; shoulder blades are at the same level in relation to the spine; the level of the shoulder girdle and iliac crests on the same horizontal line; waist lines are the same on both sides.
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Spinal mobility Assessed in a standing position. When leaning forward, the distance from the end of the middle finger to the floor is measured. If the subject cannot reach the floor with his fingertips, it is recorded: minus so many centimeters; if he can put his palm on the floor, it is recorded: plus so many centimeters. The mobility of the spine in a backward bend is measured by the distance from the seventh cervical vertebra to the beginning of the intergluteal crease at the maximum tilt of the body back
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The strength endurance of the extensor muscles of the back is assessed by the time the upper half of the body and head are held on weight in the “swallow” position. Approximately normal time of body holding by children of 7-11 years old is 1.5-2 minutes, by teenagers - 2-2.5 minutes, by adults - 3 minutes.
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Postural disorders Curvature of the spine Deviations from normal posture are called postural disorders or defects. Kyphosis (curvature) and lordosis (concavity) lead to stoop, and scoliosis (bending) leads to lateral curvature of the spine and functional changes in the musculoskeletal system. Normal back Violation of posture can occur in two planes - in the sagittal (side view) and frontal (straight view). Abnormalities in the sagittal plane
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Posture disorders that reflect an increase in the curvature of the spine include: stooping - an increase in thoracic kyphosis (curvature) and a decrease in lumbar lordosis (concavity). With a stooped and round back, the chest sinks, shoulders, neck and head are tilted forward, the stomach is protruded, the buttocks are flattened, the shoulder blades pterygoid protruding. lordotic - round back - an increase in thoracic kyphosis (curvature) in the complete absence of lumbar lordosis (concavity). To compensate for the deviation of the center of gravity from the midline, a person with such a posture stands, as a rule, with his legs slightly bent at the knees. With a round-concave back, the head, neck, shoulders are tilted forward, the abdomen protrudes, the knees are maximally extended, the muscles of the back of the thighs are stretched and thinned compared to the muscles of the front of the thighs. kyphotic - round-concave back - an increase in all the curves of the spine, as well as the angle of the pelvis. straightened - flat back - flattening of the lumbar lordosis (concavity), in which the pelvic tilt is reduced, and the thoracic kyphosis is poorly expressed. At the same time, the chest is shifted forward, the lower part of the abdomen is protruded, the shoulder blades are pterygoid - the corners and their inner edges lag behind the back.
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Frontal plane disorders Scoliosis is a typical posture disorder in the frontal plane - an asymmetric posture, when there is no symmetry between the right and left halves of the body. In this case, the spine is an arc with its apex turned to the right or to the left, and the “waist triangles” - the space between the elbow joint of the hanging arm and the waist - become different due to the fact that one shoulder and shoulder blade are lowered Round back Flat back Saddle-shaped
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Violation of the shape of the legs When determining the shape of the legs, the subject connects the heels together and stands upright. Normally, the legs touch in the area of the knee joints, with the O-shaped form, the knee joints do not touch, with the X-shaped one, one knee joint comes after the other.
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The shape of the legs 1 is normal (the axis of the lower limb is normal). 2 - O-shaped deformity of the lower limb (varus). 3 - X-shaped (deformity of the lower limb (valgus). Violation of the shape of the feet. The foot is an organ of support and movement. There are normal, flattened and flat feet. When examining the foot of the supporting surface, pay attention to the width of the isthmus connecting the heel area with the forefoot. In addition, pay attention to the vertical axes of the Achilles tendon and heel under load. Appearance stop a) Sole prints are normal. b) With flat feet.
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First rule. Always and under any circumstances, "keep your back." The back should be straight, both when you walk and when you sit. A straight back is a symbol of peace of mind, a bent back indicates a decline in vitality. Exercise 1 Baby Pose. Get on your knees on the mat. Arms outstretched, palms facing each other. Slowly lower your buttocks onto your heels, and stretch your arms in front of you. Press your palms to the floor. When the neck relaxes, return to the starting position. Do this exercise 6 times.
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Second rule. Roll your shoulders and drop your shoulder blades down. Correct posture obliges you to walk with your head held high. Exercise 2 Pose of a warrior. One leg in front of the other by 3-4 feet, arms at the sides, back straight. As you inhale, bend the leg that is in front. We stretch forward and close our fingers above our heads. Do this exercise 6 times with each leg.
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Third rule. Don't bend at the waist. Sedentary lifestyle contributes to "senile" posture. If you try to get up from a chair without changing the inclination of the lower back, then in the mirror you will see the old woman. Exercise 3 Lizard Pose. We bend one leg in front of us, the second behind you. We rest our hands on the floor, the torso stretches up - perpendicular to the floor. As you exhale, lower your torso to your knee. Do this exercise 6 times with each leg.
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Fourth rule. The walk should be easy. A heavy, overweight gait is reflected not only in the joints, but also in the condition of the shoes. Do not think that fullness invariably entails heaviness. Walking "on a string" also emphasizes the smooth and slow swaying of the hips. It is smooth, like a pendulum - to the left, to the right ... You should not twist your hips on purpose, it looks vulgar. Exercise 4 Bridge Pose. We lay down on our back, hands in the castle perpendicular to the floor. We stretch our hands to the ceiling, tearing them off the floor. While inhaling, we raise the pelvis from the floor and stretch the pubic bone to the ceiling. On the exhale, we return to the starting position. Do this exercise 6 times.
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Fifth rule. When moving, the shoulders float smoothly forward. It's good to walk around with a book on your head. This, by the way, strengthens the muscles of the neck, eliminates the second chin and gives the head a proud fit. 1. Raising the ribs. I.P. - lying on your back. Legs are straight. Hands - along the body. Keeping your head, shoulders, and buttocks off the floor, bend your spine forward and up to spread your ribs. Hold this position for 5-7 cycles of "inhale-exhale". Exercise 5
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Sixth rule. The step should be wide, confident, but with a toe. If we are to achieve a really soft move, proudly and openly carrying our body forward, then the load from the heel should be transferred to another part of the foot - closer to the toe. Stretching the extensors of the spine (lower back). To perform this exercise, you will need a belt from a bathrobe or a jump rope. I.P. - lying on your back, bend your legs and place the belt in the middle of the thigh. Elbows pressed to the floor. Throw back your legs, while helping with your hands to pull your knees up to your nose. Linger on 8 accounts. Get down to the starting position. Exercise 6
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Seventh rule. Remember the episode from the movie "Office Romance" - "All in yourself!" Absorb the stomach, tighten the buttocks. One secret is to “take in” the stomach easier on an empty stomach. The absence of a feeling of overeating in general contributes to lightness in the whole body and a flying, not burdened with extra calories, gait. Changed posture of a pigeon. I.P. - stretch one leg back into a split, knee looks at the floor; stretch the other leg, bent at the knee, forward (in front of you). By doing this exercise, you will feel a significant stretch in the back of your thighs. Perform the exercise on the other leg.
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Eighth rule. Do not be shy. Often the reason for stooping is that walking with a royal posture and looking people straight in the eye is very difficult psychologically. It is easier to hide, to press your head into your shoulders and not attract too much attention to yourself. Always strive for a proud posture, a straight look with a slight challenge and absolute confidence in your every movement. Crosswise From the starting position, lying on your stomach, alternately raise your right arm - left leg and left leg - right arm. Perform 15-20 times for each side alternately.