Sitting posture is incomparably more important for children and adolescents who are in the growing stage. It affects not only their health but also physical growth and even learning ability. And sitting posture is significantly affected by the furniture and environment.
This is something everyone knows. As adolescents, we have all heard our parents say, “Sit up straight,” or “Sit with your back straight.”
But we were rarely able to improve our sitting posture.
The failure to sit up straight has to do with not only our lack of will, but also with the environment – the desk and the chair.
What is the proper sitting posture?
Importance of proper sitting posture
Adjusting the desk and chair
Posture and Breathing
The benefits of the proper sitting posture to the lower back are well known, but its association with breathing is often overlooked. A simple experiment will help you understand. Bend over and try to breathe in. Notice how it is harder to breathe. Slouching restricts your lungs, and considerably reduces the breathing volume.
Oxygen is energy for the brain
Over 20% of the oxygen breathed in is used in the brain. Oxygen shortfall reduces brain activities, causing drowsiness and impeding concentration, ultimately undermining learning or work performance.
It is the opposite of breathing in fresh air, which clears your mind. Oxygen is the primary and most important factor in keeping your brain active and alert.
Sitting up straight expands your lungs and increases the oxygen inhalation volume. Increased inhalation maintains the oxygen volume going to the brain, keeping the brain alert and focused. Choosing the desk and chair that are right for your height is thus a crucial factor in improving learning efficiency.
Posture and Lower Back Pain
To the modern men who spend over 8 hours a day sitting down, problems of the vertebrae are common. They are also severely affecting adolescents, with around 20% of the mid-teens suffering from back problems such as scoliosis or herniated disk.
Using a desk and chair not suitable to teenagers who grow (in the bones) over 10cm a year will leave them with an improper sitting posture and habit, which could lead to irreversible lower back problems in 1-2 years.
Adjusting the desk and chair to your height
The conventional method is “top-down”, adjusting the chair to the fixed height of the desk. But this is “adjusting the body to furniture”, forcing the sitter into an uncomfortable posture and particularly unsuitable to children and adolescents who grow around 10cm a year..
from the feet
Keep your feet flat on the floor.
Adjust the seat of the chair :
Thighs must be parallel to the floor.
Adjusting the desk : the desk board should be comfortably below the elbows in a straight-backed sitting posture.
Adjusting the back of the chair : the lowest part of the back should be pressing against the lumbar(disk no. 1-5) at all times.
The chair should be pulled into the table so that the arms can be comfortably placed on top of the desk.
Adjusting the desk angle : the desk board should be adjusted in an angle that is right for the activity, to help focus on the activity without having to bend over.