Active physical activity is one of the main conditions for a harmoniously developed person.
With constant physical activity, a person develops a bone apparatus, increases muscle mass, and improves the condition of the circulatory and digestive systems.
But often people move much less than necessary, and they develop physical inactivity.
Physical inactivity is a disease
— Increase in body weight
Weakening of the cardiovascular, respiratory and digestive systems
Posture is the habitual position of the body when walking or at rest. With correct posture, a person’s shoulders are at the same level, the stomach is tucked, the legs are straight, the muscles are well developed, and the gait is easy. Correct posture ensures the normal functioning of internal organs.
Stooping (arched kyphosis) . To identify it, it is necessary to measure the distance between the shoulders in front and from the back. If it is approximately the same, then there is no pathology. And if the distance from the back is significantly greater than the distance from the front, then the person has kyphosis (see Fig. 1).
Lordosis. It manifests itself in spinal deformation and is characterized by lower back pain (see Fig. 2). The body leans back a little when walking. Lordosis is determined by standing against the wall so that only the shoulder blades, shoulders and buttocks touch it. Normally, only the palm running parallel to the wall should reach the target between the lower back and the wall. If a fist passes through, then the posture is impaired.
Scoliosis is a lateral curvature of the spine (see Fig. 3). There is a curvature of the chest, the shoulders and shoulder blades are at different levels. The mobility of the spine decreases, and pain in the thoracic region may occur. To determine scoliosis, they look at the levels of the shoulders and angles of the shoulder blades, at the size of the triangles between the torso and the lowered arms.
To prevent such diseases from developing, you first need to monitor your posture. You should not slouch when walking, carry textbooks in a backpack behind your back, and not in a bag on 1 shoulder.
While working, you need to sit straight and keep your legs at a right or obtuse angle, they should rest on the floor (see Fig. 4). The distance between the chest and the desk should be the width of your palm. When sitting, a person should occupy the entire chair, keeping his elbows on the table.
Rice. 4. Correct posture when working at a desk
Systematic sports activities contribute to the development of spinal flexibility and the formation of correct posture.
In order to test the flexibility of the spine, you need to stand on a step of a ladder or on a small stand (see Fig. 5). After which it is necessary, without bending your knees, to lean forward and try to reach the lower edge of the support with your hands, and, if possible, bend below it. After this, measure the distance from the tip of the middle finger to the surface of the support on which the person is standing. For boys, the result is good if this distance is 6–9 cm, for girls – 7–10 cm. If the tips of the middle fingers do not reach the support, then we can talk about insufficient flexibility of the spine.
Rice. 5. Determination of spine flexibility
Normally, a person's middle part of the foot is slightly elevated - an arch is formed. This softens the movement when walking or jumping.
With flat feet, the arch of the foot flattens and the entire surface of the foot touches the ground. The development of flat feet is associated with wearing shoes that are too narrow or with too high a heel.
If a person develops flat feet, he feels rapid fatigue of the legs, pain in the ankles, lower legs, and lower back.
Measures to prevent flat feet:
- Walking on tiptoes
- Walking on the outside of the foot
- Walking on the inside of the foot
- Alternating squeezing of toes
- Throwing a small object with your toes
— Swimming and various sports games
To determine flat feet, take a white sheet of paper, place it on the floor, grease your foot with thick cream and stand on a sheet of white paper (see Fig. 6).
On the resulting footprint, connect the extreme points on the side of the big toe and heel with a straight line. Then find the midpoint (M) and draw perpendiculars (AB, MD).
The point of intersection of MD with the trace is designated by the letter C. And the segment CD is divided into AB. If the result is greater than 0.33, then the person has flat feet.
Goal : learn to identify postural disorders in a simple way.
Equipment : flat vertical surface (wall without baseboard).
Stand with your back to the wall (or to any vertical surface) so that your head, shoulders, buttocks, and heels touch the wall.
Try to stick your fist between your lower back and the wall without disturbing your body position. If this is not possible, try to stick your palm through.
Analysis of results. Posture is considered normal if a palm passes between the lower back and the wall. If a fist passes between the lower back and the wall, the posture is impaired. To identify a specific type of postural disorder, it is necessary to use a complex technique.
Goal : master a simple way to identify flat feet.
Equipment : sheet of paper, water or cream, pencil or paint, ruler, protractor.
With a wet or creamed foot, stand on a sheet of paper. Trace the print with a pencil or paint over it.
Connect the tangent mark from the metatarsus with the mark from the heel (Fig. 1, line AK).
Find the midpoint of AK, a point equidistant from the points of contact.
Draw two segments perpendicular to AK, restoring them at the point of tangency A and at the midpoint M.
Measure segments AB and CD. Point C lies in the place where the MD line intersects the footprint in the middle part. For some, the SD segment may be equal to 0.
Determine the percentage ratio of DM:AV and compare your results with the following standards. The ratio (SD/AV)x100% should not exceed 33%. Higher results indicate flat feet.
Your data: right leg (SD/AB)x100% = ( ___ / ___ )x100% = ___ left leg (SD/AB)x100% = ( ___ / ___ )x100% = ___
Rice. 1 . Determining the presence of flat feet
Goal: to determine the relationship between the processes of excitation and inhibition.
Equipment: stopwatch, subject.
The subject, sitting with his eyes closed, at the experimenter's command, begins to count three minutes (180 seconds) to himself. The experimenter records time using a stopwatch.
Once 180 seconds have elapsed, the subject opens his eyes. The experimenter marks the true time using a stopwatch.
Draw a conclusion about the relationship between the processes of excitation and inhibition in the subject at a given point in time, taking into account that:
if the subject’s time turns out to be less than the true one, then excitation processes predominate in him at a given moment in time;
if the subject’s time turned out to be greater than the true one, then inhibition processes predominate in him at a given moment in time;
if the subject’s time turned out to be approximately equal to the true one, then at that moment in time his processes of excitation and inhibition are balanced.
Questions at the beginning of the paragraph.
Question 1. What is posture and what are the reasons for its violation?
Posture is the habitual position of the body when standing, sitting and walking. It depends on the shape of the spinal column, the position of the head, shoulder girdle and chest.
Incorrect position of the bones leads to displacement or compression of internal organs, which disrupts their blood supply and makes it difficult to work. The habit of hunching, stooping, or sitting incorrectly at a table can lead to uneven distribution of loads on individual vertebrae. In this case, with age, the intervertebral cartilaginous discs become thinner, deformed and displaced, pinching the nerve.
Question 2. Why were the arches of the feet formed and why are they deformed?
The midfoot is slightly elevated and arched. This allows you to soften the shocks of walking and jumping. If people spend most of the day on their feet and carry heavy loads, they may develop flat feet, i.e. the shape of the foot changes and becomes flat. Flat feet can be caused by wearing very narrow and tight shoes or wearing high-heeled shoes. People with flat feet get tired quickly when walking and standing.
Question 3. How can you determine the curvature of the spine and the presence (or absence) of flat feet?
Scoliosis is a sideways curvature of the spinal column.
The diagnosis is made based on examination of the patient. The examination should be performed in a lying, standing, or sitting position. The length of the legs is changed, the mobility of the spine in all parts is examined. Which direction the spine is curved is determined by the direction of the more pronounced arc. X-rays are taken in a lying and standing position, images are taken with special placement to create certain projections of images of the spine, and the angle of curvature is measured.
Question 1. What happens when there is a violation of posture of the first, second and third degrees?
In case of a first-degree postural disorder, deviations from the norm are weakly expressed and disappear if the person simply controls himself and holds himself straight. Second-degree posture disorders are associated with changes in the muscular system and are corrected during physical education and gymnastics. Stage three postural disorders affect the skeleton and require serious treatment.
Question 2. What disturbances in the functioning of internal organs occur with incorrect posture?
With incorrect posture, the functioning of the cardiovascular system is disrupted (heart function, contraction of the walls of blood vessels) and, as a result, the blood supply to various organ systems deteriorates. The functioning of the respiratory and digestive systems is disrupted.
Question 3. What is flatfoot, what are its causes and the principle of treatment?
Flat feet are painful changes in the foot in which the arches become flattened. The causes of flat feet are improperly selected shoes, prolonged walking or standing, and excess body weight. With flat feet, the muscular and ligamentous apparatus of the foot is disrupted, it flattens, and sometimes swells. Pain occurs in the foot, leg, thigh and even lower back.
To treat flat feet, special insoles are used - arch supports. They support the foot in the required position. This improves the position of the foot bones, as well as the bones of the ankle, knee and hip joints.
Question 4. Analyze: is the position of your body correct when reading, writing, carrying heavy objects.
The correct body position is in which the student sits deeply on the seat of the chair, resting the lumbosacral region on the back of the chair (seat depth is 3/4 of the length of the thigh), with a palm-width distance between the body and the edge of the table. This is achieved when the seat of the chair extends 5 cm beyond the table top. The legs at the hip and knee joints are at an angle of 90 degrees. The feet rest on the floor or table foot. The forearms rest freely on the table top.
Carrying heavy objects in one hand is not recommended, as this can lead to curvature of the spine.
Theoretical foundations of the work. Posture is the relaxed posture of a standing person. It depends on the relative position of individual parts of the body, the general center of gravity of the body, skeletal features, the shape of the chest and the state of the muscular system and articular-ligamentous apparatus. Posture is usually assessed in a standing position. The person being examined behaves completely at ease, without any tension.
With correct posture, the head and torso are on the same vertical, the shoulders are on the same level, slightly lowered and turned, the shoulder blades are pressed, the physiological curvature of the spinal column is normally expressed, the chest is slightly convex, the stomach is retracted, the legs are extended at the knee and hip joints. This can be checked as follows: you need to stand with your back to the wall without a baseboard. With good posture, without effort or tension, the walls touch the back of the head, shoulder blades, buttocks, calf muscles and heels.
Correct posture is beauty and harmony, evidence of good health and high human activity. Correct posture is the foundation on which you need to build your body. It creates conditions for relieving tension in the intervertebral joints and promotes the normal functioning of various organs and systems.
Posture depends on many reasons, including hereditary factors, body type, type of nervous system and general muscle tone that support the osteoarticular system in a certain order. Environmental factors influencing the formation of posture are:
irrationally organized regime. Large static loads combined with physical inactivity, a sedentary lifestyle (study, computer, TV, practicing musical instruments, etc.);
unbalanced diet, uncomfortable clothes, bed;
insufficient and uneven development of the muscular system;
lack of preventive measures when engaging in certain types of activities with asymmetrical, one-sided movements;
injuries of the musculoskeletal system and physical overload on one side of the body (for example, the habit of carrying weights in the same hand), etc.
Incorrect posture not only worsens a person's figure, but can cause confusion between the heart and large vessels, resulting in disruption of the normal function of the cardiovascular and respiratory systems.
It is known that the spinal column has 4 curves: two - convex forward (cervical and lumbar lordosis) and two - convex backward - thoracic and sacral kyphosis), which are formed, as a rule, by 6-7 years and are fixed by 18-20 years . These bends are of great importance, performing a spring function, i.e. reducing shaking when walking, running and jumping. The depth of the bends should normally not exceed 3-4 cm. Depending on the severity of the bends, there are several types of posture:
normal – moderately pronounced curvature of all parts of the spine;
straightened – weakly expressed curvature of the spinal column. The back is sharply straightened, the chest protrudes slightly forward;
stooped - a pronounced curvature of the spinal column in the thoracic region. The cervical curve is noticeably increased and the lumbar curve is reduced. At the same time, the chest is flattened, the shoulders are brought forward, the head is lowered. This posture defect is the most common. When you stoop, the spine changes its shape, and along with it, the spinal cord is deformed. This is very harmful to health, since all the centers that control the work of internal organs are located in the spinal cord;
lordotic – strongly pronounced curvature in the lumbar region with a decrease in cervical curvature. The abdomen protrudes or droops;
kyphotic – compensatory strengthening of thoracic kyphosis due to excessive curvature simultaneously in the cervical and lumbar spine. In this case, as a rule, there is a noticeable movement of the shoulders forward and protrusion of the head; elbow and knee joints are usually bent.
Lateral curvatures of the spinal column to the left or right of the vertical line form a scoliotic posture, characterized by an asymmetrical position of the torso, in particular the shoulders and shoulder blades (Fig. 1).
Rice. 1. A) Criteria for normal posture. B) Separate criteria for poor posture.
Lateral curvature of the spinal column (scoliosis) can be simple, in which there is one arc of curvature of the spine, and complex, which includes double or even triple lateral curvatures. Scoliosis, as a rule, is functional in nature, regardless of its severity. Being a violation of posture, they affect blood circulation and breathing. Lateral curvatures of the spinal column cause asymmetry in the position of the shoulders and lead to a violation of the proportionality of the waist triangles. The waist triangle is the space located between the elbow joint of a freely hanging arm and the waist. If the size of the waist triangles is not the same on the right and left, you need to look for scoliosis or shoulder asymmetry.
Posture assessment should be carried out from an external examination. When examining the upper girdle and upper limbs, it is checked whether the shoulders are at the same level, whether the width of the right and left shoulders is the same, whether there is winging of the shoulder blades, whether the shoulders are turned. Winged scapulae are most often seen in people with weak back muscles (Figure 1). Examination of the spinal column is especially informative. At the same time, the severity of its physiological bends is determined.
To correct your posture, you should first of all press your back against the wall, and then, without changing your body position, lower your arms and move away from the wall. You must remember this body position and try to maintain it while walking. The main cause of poor posture and spinal curvature is, as a rule, incorrect posture. The habit of hunching over, holding your shoulders and pelvis askew, sitting incorrectly at a desk or table. You need to develop the habit of walking, sitting, standing correctly (keep your head slightly tilted back and pull your shoulders back, straighten up). Due to poor eyesight, people, especially children, often slouch, so it is necessary to have their eyes checked periodically. Posture is also impaired when there is insufficient lighting.
The main role in the formation of correct posture is played by the uniform and sufficient development of the muscles of the back and upper belt. To overcome slouching, it is necessary to train the back muscles and also maintain the flexibility of the spine. It has been proven that posture changes in the process of targeted development of underdeveloped muscles through physical education and sports, which contributes to its correction and prevention.
Exercise 1 . Testing each other for scoliotic posture or early symptoms of scoliosis. Students, spread out to the waist, visually examine each other's posture.
• You must stand straight, with your back to the inspector. The shoulders and lower corners of the shoulder blades should be at the same level. The line of the spine normally coincides with a vertical straight line mentally drawn from the center of the back of the head to the intergluteal fold, that is, the intergluteal fold should not deviate from the plumb line (Fig. 1.). If the back muscles do not allow you to see the spine properly, you need to lean forward. The protruding spinous processes of the vertebrae make it easier to notice the deviation.
• Pay attention to the ribs. Both sides of the back should be symmetrical, at the same level.
• Stand sideways to the inspector. Normally, the spinal column has physiological bends forward - in the cervical and lumbar, and backward - in the thoracic and sacral regions. Their excessive strengthening, as well as straightening, is a sign of poor posture or scoliosis.
• The presence of scoliosis is indicated by the asymmetry of the triangles of the waist, the spaces between the freely lowered arms and the lateral surfaces of the body.
Task 2. Using a measuring tape, measure the distance between the extreme bone points protruding above the right and left shoulder joints. The measurement in front characterizes the width of the shoulders, and in the back - the size of the arch of the back. The ratio of these indicators to some extent characterizes the state of a person’s posture. Posture is considered normal if the ratio of the width of the shoulders to the size of the arch of the back multiplied by 100 ranges from 100 to 110%. If this indicator is less than 100% and more than 110%, then this indicates a violation of posture.
Flat feet. The shape of the foot can be normal, flattened or flat. In the foot, all the bones are connected to each other using ligaments and muscles. Ligaments - these kind of connective tissue ribbons - pull the bones together, giving the shape of the foot. Numerous vessels and nerves feed these anatomical formations. To walk normally, mobility of all components relative to each other is necessary. A healthy person walks easily, smoothly rolling from heel to toes, thanks to the muscles lining the sole and arch. The weakening of any link in this harmonious mechanism leads to deformation. With flat feet, the longitudinal arch becomes flatter and the foot lengthens somewhat, which forces the patient to buy shoes one or two sizes larger than before the illness. And it also happens that the foot widens at the base of the toes, calluses appear on the sole (corns), and bumps appear on the big toe, so the shoes also seem narrow. As a rule, disturbances occur simultaneously in the longitudinal and transverse arches, which is why such flat feet are called transverse-longitudinal: in this case, the foot lengthens and the toes fan out.
The arch of the foot acts as a shock absorber, protecting internal organs, the spinal cord and brain from unnecessary shocks when walking, jumping and forced carrying of heavy objects. With flat feet, the feet become flattened and stop “springing” when walking, hence the pain and excessive fatigue. According to the results of research by T.Yu. Kartashova, 31.4% of healthy students (men) and 26.8% of female students have various deviations in the condition of the foot, and among students assigned to a special medical group, such deviations in the arch of the foot are observed in 41.18% of the examined students.
Three levels of flat feet. The first signs of flat feet: in the evening the legs become very tired even after normal exercise. When pressing on the middle of the sole, pain occurs. Sometimes the legs swell, but the swelling goes away in the morning. This is the first stage of the disease. At the second stage, flat feet remind you of themselves around the clock. Severe pain in the feet and legs makes one avoid long walks. Sometimes you even have to change jobs. The gait becomes heavy, duck-like; the rest of the body can barely keep up with the chest. There are problems with shoes. Disfiguring bumps at the base of the thumbs are not only a cosmetic defect. They are constantly chafed by carefully chosen shoes. The foot is deviated outward so much that it is not possible to return it to its physiological position. The third stage is an advanced disease. Walking is extremely difficult, the feet are severely deformed and resemble normal outlines only in their location - below the ankle joints. Patients at this stage are unable to work. Only a surgeon can help them out.
Flat feet are not a contraindication to physical activity, but there are some limitations associated with the use of weights and repeated jumping exercises that cause pain in the arch of the foot. Those who suffer from flat feet know that low or no arches are a common cause of pain in the joints of the legs. In addition, flat feet or even just a low arch increases the risk of fractures during sports. Thus, people with low arches are twice as likely to have fractures of the foot or lower leg. This is evidence that flat feet are not just a cosmetic problem: in the absence of a natural spring - the arch of the foot - the stress during sports activities is not absorbed, but falls on the bones.
Task 3. Determine the shape of your foot. Diagnose it using the flatfoot test. To do this, you need to wet your foot or lubricate your foot with oil, and then step on a piece of paper to get a foot print. This test must be performed while standing: it is in the vertical position that the feet experience sufficient load. In the print, the outer contour should be continuous, but the inner contour should have a curve: ideally, only a narrow strip connects the toe and heel of the print. If this stripe is more than half the width of the print, then there is flatfoot.
Get information about the method - plantography. This method is based on examining the feet using X-rays. The picture is taken in a standing position, with the X-ray beam directed from the side. Then the X-ray image is drawn with a pencil using a special technique and the angle of inclination of some bones relative to others is mathematically determined. Measure the distance from the top of the medial malleolus to the horizontal line connecting the head of the first metatarsal bone and the calcaneal tubercle. If the foot is normal, then the height of the first arch is at least 55-60 mm, the angle at the top of the ankle should be no more than 95?, and at the heel tubercle - 60?. This method was developed quite a long time ago and allows us to eliminate any doubts about the diagnosis.
Conduct a foot diagnosis using the most modern computer research method. The foot print is projected onto the monitor screen and allows you to accurately assess the load on each leg.
Task 4. Basic principles of developing correct posture and some useful tips and mastering physical exercises for correcting posture and flat feet.
Correct posture cannot be mastered without training. To form it, first of all, it is necessary to improve general physical development and instill the skills of good posture. The following principles are important:
• The desire to have a beautiful figure with correct posture.
• Be conscious and active about your body.
• Study and master the characteristic features of correct positions while walking, standing, sitting.
• Continuously reinforce good posture skills. Use outside control and self-control until it seems comfortable and familiar.
There is no single system, a set of special exercises that would be universal for creating good posture for every person. In our opinion, there is no single standard for the best posture. This is not worth pursuing. It is much more important to build your body based on individual anatomical features. Each person needs to be aware of the best body position to help perform any work, based on his own basis. This allows you to perform physical work with great effect. In this case, the muscles involved and not involved in the work maintain a position of balance.
Thus, correct posture allows the muscles doing the work to do it more efficiently, and the muscles not involved in the work to maintain a position of balance. In addition, the state of internal organs and the activity of the nervous system depend on the state of posture.
On average, a person sits for 2/3 of the day. In this position, the muscles have to do more holding work. Sitting with a slouched back further increases the load.
• The back should be as straight as possible, the knees should be wider apart than the hip joints, the hips should be slightly tilted forward, and the feet should be under the knees or slightly in front.
• The optimal height of the chair is 42-53 cm from the floor, the back of the chair should correspond to the shape of the body and have a protruding area at the height of the middle of the thoracic region.
• Limit the time spent in a forced position. After every hour of sedentary work, you need to get up and walk around.
• If you have to carry a load, distribute it evenly in both hands; it is better to use a backpack or shoulder bag.
• When lifting a heavy object, kneel or bend your knees and hips, then bring the weight close to your body, rest it on your thigh and straighten your torso. This method significantly reduces the load on the intervertebral discs of the lumbosacral spine.
• Try to perform any work with a straight back in a vertical position. Try to limit your stay in a forced position of flexion and extension. It is bad if you work with straightened knees, a round back, for example, when washing floors, working in the garden, etc. It is better to do such work by kneeling and leaning on your hand.
• Clothing should be comfortable - tight shoes and jeans, high heels change the natural gait, which will certainly affect your posture.
• It is recommended to sleep on a semi-hard bed. You cannot lie on your back for a long time with your head sharply bent on a high pillow (you cannot read or watch TV in this position). This position can lead to displacement of the vertebrae in the cervicothoracic region.
Therapeutic gymnastics for postural disorders and flat feet
Special exercises can strengthen the muscles of the feet. You can perform the exercises first lying down, and then sitting. You will need a chair of sufficient height so that the entire surface of your feet touches the floor, and the angle between your shins and thighs is 90 degrees. It is better to put a rug under your feet.
Starting position: sitting on a chair (try to keep your back straight), legs slightly apart, soles completely touching the floor. a) bend and straighten your feet (movements are made at the ankle joint); b) move your feet outwards, bring them inwards; c) bend and straighten your toes; d) grab the ball with your feet, lift it, return to the starting position; e) roll the rolling pins with your feet on the floor; f) pull the towel with your toes. The following set of exercises is recommended to be performed in conjunction with exercises for the shoulder girdle area that shape posture.
Walking: a) on the outer edge of the foot, performing circular movements with the hands; b) on the inner edge of the foot, hands behind the head; c) on tiptoes, placing a book on your head and trying not to drop it; d) on the heels, hands on the belt.
Since flat feet progresses in people who are physically less developed or weakened, therapeutic exercises for the lower extremities should be combined with general strengthening exercises. Avoid heavy lifting, prolonged standing or walking. Training should be repeated 3-4 times a day. Only then will there be an effect. After doing exercises or any other activity, it is good to take a warm bath with sea salt or pine extract, which relieves fatigue and pain. In between exercises (that is, throughout the day), you will have to wear arch supports.
Arch supports. Arch supports are special insoles. Properly selected instep supports not only allow you to get rid of pain, but also, with their shape, regulate muscle tone, forcing the most “lazy” of them to tense up. By distributing pressure evenly, arch support insoles prevent possible injury to the feet, as the main pressure points are minimized.
Sets of physical exercises to correct posture:
Kneel down and place your palms on the floor; relax your back, letting it sag; then arch your back upward, lowering your head; after that, bend your back down and raise your head; do this several times
Standing, dumbbells (1-2 kg) in lowered hands. Pull your arms back, bending;
Sitting on a chair, hands on the back of the head, head bowed forward. Pull your head back, resisting with your hands;
Sitting on the floor, hands behind you. Raise your pelvis, move your head back, bend over. Hold for 3-5 s.
Sitting on the floor with your hands behind you. Raise your pelvis, move your head back, bend over using your arms and one leg;
Lying on your back, legs bent. Leaning on the back of your head, elbows and feet, raise your pelvis;
Lying on your back, legs straight. Bend in the thoracic spine without raising the pelvis and head;
Lying on your stomach, arms along your body. Raise your head and shoulders. Hold for 3-5 s.;
Lying on your stomach, hands on the back of your head. Raise your head and shoulders, bend your legs as much as possible at the knee joints, reach your head towards your feet;
Sitting on your heels, arms bent in front of your chest. Slowly move your bent arms to the sides - back and hold them for 2-4 seconds. Then slowly return to IP;
Sitting on your heels, hands behind your head. The torso and head are slightly tilted forward. Slowly straighten your back, move your elbows and head back. Slowly return to IP;
Sitting on your heels, legs bent at the knees. The torso is tilted, arms are in front. On the count of 1-2, raise your arms up - back, bend over, move your head back, on 3-4 - return to the standing position;
Lying down, face down. The elbows are pressed to the body, the hands are to the shoulders. Slowly raise your head from the floor, bend over, move your arms to the sides - back. Hold this position for 2-4 seconds. Slowly return to i.p.
Lying down, face up, hands behind your head. Raise your torso 20-30 cm for 2-5 s.
Sitting on your heels, arms bent in front of your chest. Slowly move your bent arms to the sides - back and hold them for 2-4 seconds. Then slowly return to IP.
Sitting on your heels, hands behind your head. The torso and head are slightly tilted forward. Slowly straighten your back, move your elbows and head back. Slowly return to i.p.
Sitting on your heels, legs bent at the knees. The torso is tilted, arms are in front. On the count of 1-2, raise your arms up and back, bend over, move your head back, on 3-4 - return to the I.P.
Lying down, face down. The elbows are pressed to the body, the hands are to the shoulders. Slowly raise your head from the floor, bend over, and move your arms to the sides and back. Hold this position for 2-4 seconds. Slowly return to i.p.
Lying down, face up, hands behind your head. Raise your torso 20-30 cm for 2-5 s. Return to IP
Lying down, face up, hands behind your head. The upper back is raised, the left leg is bent, the heel is pressed to the buttock. The right leg is straightened. Sliding your heels along the floor, change the position of your legs.
Standing, slightly tilt your torso forward, arms to the sides, palms up. Slowly move your arms in a circular motion.
Sitting, legs apart, hands on knees. 1- Bend forward, shoulders touching knees. 2 – i.p. Send your hands forward between your legs until they touch the floor. 4 – i.p.
Lying emphasis. Place your right (left) leg at waist level without changing the position of your torso. Hold this position for 3-4 seconds.
Support while sitting in the back. 1- raise your legs to the corner; 2- bend your legs and lower them to the right; 3 – raise your legs to the corner; 4- bend your legs and lower them to the left.
Sitting, legs bent and apart, hands joined behind the back; 1 – touch your forehead to your left knee; 2 – touch your forehead to your right knee.
Tips for lifting and carrying heavy objects
The human spinal column plays an extremely important role when lifting and carrying heavy objects. Lifting heavy objects with a bent back puts uneven stress on the intervertebral discs. The inner edge of the intervertebral discs is subject to great pressure, so there is a danger that they may rupture. When the back is straight, the load on the intervertebral discs is less, since it is evenly distributed over its entire surface, and therefore the risk of damage to the intervertebral discs is reduced.
When lifting and carrying a load in the most rational way, you must adhere to the following rules:
stand steadily, distributing your weight evenly across all parts of the musculoskeletal system;
move closer to the object you are going to pick up;
stand with your feet straight, shoulder-width apart;
bend at the knees, not at the waist. When lifting weights, your knees should be bent;
pull in your stomach and buttocks;
lift the load with a straight back, avoiding arching of the spine;
keep the load as close to the body as possible (the lever arm decreases);
lift the load using your leg strength;
Avoid lifting a load at the same time as turning your torso.
How not to lift weights
If your back hurts, don't lift heavy objects.
If you've had back problems in the past, don't lift heavy objects.
Do not lift objects that are too heavy.
If you are unsteady on your feet, do not lift heavy objects.
Don't bend at the waist to lift anything.
Do not bend your back when lifting or carrying heavy objects.
Do not lift weights too quickly or jerkily.
Don't arch your spine when holding anything. Turn your whole body, from head to feet.
Do not lift a heavy object with one hand and a light one with the other. Balance the load.
Do not try to lift anything while you are holding something in your hands.
Another way to protect your spine is to sleep on a bed with a firm base, rather than aiming for hammock-type models. It is necessary, if possible, to strengthen the muscles of the abdomen and back through physical training in order to better stabilize the spinal column.
— The optimal body weight should be considered to be the one at which you feel most comfortable. Do not be guided by “fashionable” body weight criteria. Body weight fashion is changeable and has nothing to do with physical health.
— Don’t try to “fight” your own weight without taking into account your genetic (hereditary) predisposition. Set realistic goals for yourself based on your body type.
— Be critical of the use of various normative tables. In fact, all standard tables for assessing body weight do not take into account the composition (composition) of body weight. Remember: for an objective assessment of physical condition, the indicator of absolute body weight is not as important as its composition (composition).
- Do not force weight loss. Tune in to a gradual reduction of 0.5 - 0.7 kg per week. Sudden weight loss can lead to negative consequences.
- Do not lose heart if your absolute body weight has not decreased even after long-term and active measures. It is quite possible that at the same time there were positive changes in the composition of body weight (fat content decreased with a simultaneous increase in muscle mass). Only in its “depths” are excess fat burned.
— Correcting body weight only through diet is ineffective. Upon termination of the course, the weight will soon reach its previous (and sometimes higher) level. Moreover, if weight loss occurred due to fat and muscle tissue, then its subsequent increase occurs only due to fat.
The most effective way to solve weight correction problems is to use comprehensive programs of balanced nutrition and targeted physical exercise. The use of physical activity (exercises) to correct body weight is a more effective means. Physical activity is the main catalyst for fat-splitting reactions.
The prevailing opinion that only excess fat is dangerous to health is erroneous. Having too little body fat is just as bad as having too much body fat.
The specific choice of physical exercises (loads) depends on the goal: reducing or increasing body weight, changing the balance of fat and muscle components in the body composition.
Physical exercises that promote effective fat burning have the following characteristics:
1) relatively low intensity (pulse 120-140 beats/min.);
2) of sufficient duration (10-15 minutes or more);
3) inclusion of the largest muscle groups in the work.
Such exercises (i.e., aerobic) include: light jogging, cycling or exercise bike, elements of rhythmic dancing, etc.
Physical exercises that promote effective muscle growth have the following characteristics:
1) sufficiently high power of physical activity;
2) selective inclusion in the work of those muscle groups where it is necessary to increase their volume and weight;
3) exercises are performed until a feeling of fatigue appears. It is advisable to perform them in the form of series (several repetitions with rest pauses between them).
These (i.e. anaerobic) exercises include: exercises with your own weight (push-ups, squats, jumping, pull-ups), with dumbbells, barbells, strength training machines for individual muscle groups.
— The opinion that eliminating excess fat deposits in a specific area of the body is possible only by applying physical influences in this particular area is erroneous. Fat metabolism is carried out by the body's unified metabolic system. Therefore, during physical activity, fat will be burned in all parts of the body, regardless of the location of exposure to physical activity. But fat will be burned to the greatest extent where its reserves are especially large.
Conclusion: Analyze your own posture and foot shapes and develop a set of physical exercises to correct your physical development for the next semester.
Municipal Public Budgetary Institution “Kamennosarminskaya Public School”
Biology lesson in 8th grade
"Poor posture and flat feet"
Textbook: Dragomilov A. G., Mash R. D.
Teacher: Fasakhova Anna Vladimirovna
With. Stone Sarma
Self-analysis of an open biology lesson in 8th grade
“Poor posture and flat feet” 10/22/13
Educational: Introduce various types of postural disorders;
Developmental: development of the ability to analyze and synthesize;
Educational : instilling the need for hygiene.
Subject UUDs Determine the main causes of poor posture and flat feet .
Cognitive - master the ability to understand the educational task of the lesson and strive to carry it out and answer questions.
Communicative - developing the ability to listen to the interlocutor, conduct a dialogue with the teacher.
Personal - awareness of the role of a healthy lifestyle in the formation of posture and feet.
Type: Lesson on learning new material
Methods and forms of teaching: explanatory and illustrative, dialogue, partially search, individual, frontal.
Equipment : Presentation on the topic of the lesson, cards with types of spinal curvatures, cards “Signs of correct posture”, drawings on the board, cards for the reflection stage “Faces”
Technology : problem-based learning technology, assessment technology, health-saving technologies.
Organizational structure of the lesson.
The lesson steps were followed.
It went quickly, psychologically and motivationally prepared students for successful work in the lesson. This stage involves the student’s conscious entry into the space of learning activity.
Checking homework
- frontal survey of all students. Evaluating a classmate's answer
-Repetition. Survey on questions (errors in the cut) “Skeleton” (assessment)
At the beginning of this stage of the lesson, the teacher calls: a dialogue with students about new clothes. Students answer the question: “Will this fashionable clothing look good on people with obvious postural problems?”
The technique “Third is a wheel” is used (drawings on the board)
Interdisciplinary connection with the Russian language: using the keywords “external attractiveness”, “first impression”, “posture”, compose a short story.
The teacher conducts a stimulating dialogue with students about the dangers of spinal disorders and flat feet. Students formulate the purpose of the lesson independently. This stage is assessed (each student).
Stage of learning new material
Students are presented with a number of problematic questions to which answers should be found during this lesson.
Problematic question: “Can spinal disorders occur as a result of sitting at a desk?”
Problematic question: I believe that posture is formed exclusively by the spine. Do you agree with me?
Problematic question : “Why is it necessary to take care of posture from early childhood?”
Epigraphs from A.P. Chekhov about anatomy, ancient Greek scientists about the role of running in human life, Jesse Bancroft about the posture of schoolchildren are used in order to develop communicative learning skills.
Students express their opinion on what “posture” is. Children receive appropriate grades for activity at this stage of the lesson.
Work is underway in a notebook - a “Scoliosis” cluster is being compiled. There is an acquaintance with the previously unknown terms “lordosis” and “kyphosis” (a fairy-tale element from “Baba Yaga”).
Equally important is a healthy lifestyle. ( Problematic question : “Why is it necessary to take care of posture from early childhood?” How should one lift weights? Sit at a computer? Wear heels?). Students prepare reports. Students prepare the material long before the lesson (except Petrov G).
Interdisciplinary connection with physical culture: epigraph of the ancient Greeks about running, dialogue with students.
The completion of the practical homework is checked, to make your own arch of the foot for the presence or absence of flat feet. Only 50% of students complete this task. The absence of flat feet in children is clearly determined. Grades are given for the stage.
Work is carried out with tables on the board (prevention of flat feet)
Experiment “Determination of Posture”
"Restorer". Peer review. Grading
Poems about healthy lifestyle, kyphosis and scoliosis are used.
Health-saving technologies include exercises (physical exercises). Students receive grades for their activity during physical exercises.
A reflection of “Faces” is carried out. All students raise good mood emoticons.
Creative homework - write an essay “My posture”
The lesson was prepared in accordance with the requirements of the Federal State Educational Standard. To diagnose and formulate universal educational actions, various types of tasks were expediently used . The reflection stage – “emoticons” “shows” whether the lesson has achieved its goals, whether all the tasks set at the beginning of the lesson have been implemented. The children's involvement in educational activities was at the proper level, and the overall level of development in the class was not bad. The ability to evaluate oneself and classmates in 8th grade students is well developed; grades for classmates are given objectively.
Suggestions: think through tasks of various directions at the stage of consolidating the material.
Biology teacher: ________________A. V. Fasakhova
Sources of information: problematic issues from the site:
Ministry of Education of the Russian Federation
Cherepovets State University
Department of Anatomy and Physiology
on the topic: “Posture and flat feet”
1.1 Signs of correct posture……………………………………………………………3
1.2 Factors that determine posture………………………………………………………. 3
1.3 Prevalence and causes of postural disorders in children…………………………………………………………………………………4
2.1 Posture disorders in the sagittal plane…………………………5
2.1.1.Posture disorders with increased physiological curves of the spine…………………………………………………………………………………5
2.1.2.Posture disorders with a decrease in the physiological curves of the spine………………………………………………………………………………….6
2.2.Poor posture in the frontal plane………………………. 7
3. Prevention of postural disorders…………………………………………..8
3. Prevention of flat feet…………………………………………………………16
List of references…………………………………………………………….18
1. Normal posture.
Posture is understood as the habitual, relaxed posture of a person at rest and during movement, which he takes without excessive muscle tension. Correct posture provides optimal conditions for the functioning of all organs and systems of the body as a whole. A person acquires (forms) posture in the process of his growth and development. Heredity, past illnesses, and living conditions play a certain role.
Posture is one of the most important concepts for determining the position of a child’s body in space, detecting signs of trouble, diseases associated with a violation of the static-dynamic properties of the spine and lower extremities.
1.1. Signs of correct posture
Correct posture is characterized by a symmetrical arrangement of body parts relative to the spine. In this case, the head is held straight: the line drawn through the external auditory canal and the lower edge of the orbit is horizontal; shoulder joints are separated; shoulder girdles at the same level; the angles formed by the lateral surface of the neck and the shoulder girdle are symmetrical; the stomach is tucked; legs are straightened at the knee and hip joints. The chest has no depressions or protrusions, and is symmetrical relative to the midline; the shoulder blades are symmetrical, evenly adjacent to the chest along their entire length; Waist triangles are symmetrical. The spine has no pathological bends, the magnitude of physiological bends and the angle of inclination of the pelvis are within the age norm. A plumb line lowered from the base of the skull runs along the line of the spinous processes, the intergluteal fold and is projected onto the support in the middle between the heels. A plumb line lowered from the lower angle of the scapula passes through the center of the subgluteal fold, the center of the popliteal fossa and is projected onto the supporting surface at the level of the center of the heel.
1.2.Factors that determine posture
Posture is determined by many factors; we will list the most significant ones.
· Length and shape of limbs . For correct posture, it is necessary that the length and shape of the legs be the same, since even with a slight difference in the functional length of the limbs, there cannot be a correct position of the pelvic bones and sacrum. The sacrum is the base of the spine; all other sections are based on it. Therefore, even a slight deviation of the sacrum from the correct position leads to significant changes in the position of the upper parts of the spine.
· Pelvic tilt angle - the angle formed by the horizontal plane and the plane of the entrance to the pelvis. Normally, in women this angle is 55-60 degrees, in men - 50-55 degrees. The magnitude of this angle largely determines the amount of curvature of the spine in the sagittal plane.
· Position and shape of the spine . Normally, the spine has curves in the sagittal plane: thoracic and sacrococcygeal kyphosis, lumbar and cervical lordosis. In the frontal plane, the spine has no bends;
· Position of the shoulder blades . Normally, the shoulder blades are located symmetrically, evenly adjacent to the chest throughout their entire length.
· Degree of muscle development . Currently, two systems of striated muscles are known. They differ from each other in that some tend to increase tone and shorten, while others tend to hypotonia and increase length. The first include: gastrocnemius, rectus femoris, iliopsoas, tensor fascia lata, posterior thigh group, piriformis, back extensors, sternal part of the pectoralis major, levator scapulae and some muscles of the upper extremities. The second include: gluteus maximus, gluteus medius, minimus, broad heads of the quadriceps femoris, tibialis anterior, peroneus, abdominal muscles, lower scapular fixators, superficial and deep neck flexors. In preschool children, muscles account for 21-25% of body weight, in adults - 35-40% or more. Therefore, even small deviations from the optimal values of muscle tone lead to significant postural disorders in children.
· Presence of chronic diseases . Any chronic disease is accompanied by the appearance of protective muscle tension over the diseased area, which changes the muscle balance throughout the body. Some diseases are accompanied by a violation of the respiratory pattern or the adoption of a forced position. This also disrupts your posture.
1.3. Prevalence and causes of postural disorders in children.
Poor posture is a very common pathology. According to various authors, from 60 to 70% of children suffer from it. These values are of particular concern given the adverse effect of poor posture on the functioning of all organs and systems of a growing body.
Let us highlight the internal and external reasons for the formation of incorrect posture. Internal causes are defects in the shape and length of the limbs; incompletely corrected torticollis, visual and hearing defects, chronic diseases of internal organs, metabolic diseases: rickets, various paratrophies. The most common internal cause is neurological pathology. A minimal change in muscle tone is sufficient to cause poor posture. The prevalence of neurological pathology among newborns is 60%. Not all children are completely cured. The cause of poor posture can also be injury to the musculoskeletal system.
By external reasons we mean the organization of a child’s life, which involves a suboptimal load on the organs of support and movement, and the central nervous system. First of all, let us note the daily routine that allows physical inactivity; stressful parenting or teaching methods; furniture that does not correspond to the height and loads of the child.
2. Types of postural disorders
Postural defects can be roughly divided as follows: violations of posture in the frontal, sagittal plane and both planes simultaneously. Each type of postural disorder is characterized by its own position of the spine, shoulder blades, pelvis and lower extremities. Preservation of pathological posture is possible due to a certain state of ligaments, fascia and muscles.
2.1 Postural disorders in the sagittal plane
Poor posture in the sagittal plane can be associated with either an increase in one or more physiological curves or a decrease in them.
2.1.1.Posture disorders with increased physiological curves of the spine
In stooped children, the upper scapular fixators, the pectoralis major and minor muscles, and the neck extensors are shortened and tense.
level of cervical lordosis. The length of the extensor muscles of the trunk in the thoracic region, the lower and sometimes middle fixators of the shoulder blades, the abdominal muscles, and gluteal muscles, on the contrary, is increased. The belly protrudes.
In children with a round back, the upper scapular fixators and the pectoralis major and minor muscles are shortened and tense. The length of the extensor muscles of the trunk, lower and middle fixators of the shoulder blades, abdominal muscles, and gluteal muscles, on the contrary, is increased. The belly protrudes.
A round-concave back is a postural disorder consisting of an increase in all