How to sit at the table correctly

A sedentary lifestyle and its consequences is one of the important problems of our time. And this applies to both adults and children. Adults spend most of their time in offices, children spend most of their time at school and at home doing homework, and they all sit together at computers. Sitting itself causes a lot of harm, and if you do not follow the rules of sitting at the table, then the health consequences can be very negative. Poor posture and spinal diseases ultimately lead to disruption of the functioning of internal organs and a negative impact on the body as a whole.

How to sit at a desk when writing

If you are forced to maintain a sitting position for a long time, you must follow certain seating rules. This applies to posture, as well as the placement of arms and legs.

Reference: people with spinal problems often suffer from pneumonia, bronchitis, and gastritis. They may have constipation and bloating. Headache and visual disturbances are constant companions of improper landing.

Posture setting

While sitting at the table, you should not lean forward or backward excessively. The back should always be straight. When you bend forward, the weight of your upper body increases, which puts additional stress on your lower back.If the body leans back, the neck muscles experience increased tension. Deviation of the spine from a vertical position also leads to incorrect positioning of the arms.

The back of a person sitting at a table should always be straight; it should touch the back of the chair, as if leaning on it. Ideally, the chair has a special protrusion - the so-called lumbar support - and a headrest. And one more important rule: there should be a distance between the chest and the table. You should not sit close to the table, much less lean on it.

Hand placement. The basic rule is that your elbows should rest completely on the table. This reduces hand tension and prevents wrist pain.

How should the legs be positioned? When placing your legs, you should follow the principle of a right angle: the angle between the body and the hips, as well as between the hips and knees, should be approximately 90 degrees. Your feet should completely touch the floor. The shins should be vertical and the thighs should be horizontal to the floor. It is better not to cross your legs or tuck them under you, as this leads to poor circulation.

Writing Furniture Criteria for Proper Fit

It is very difficult to find a comfortable position at the table if the chair and table are not selected correctly. Correct, comfortable furniture can remove most of the load from the spine.

Table and chair height

Correct seating can only be ensured by an adjustable table and chair. This means that the height of the furniture must be adjusted according to the height of the person. This is especially important for children, whose growth can change quite quickly. The height of the chair must be adjusted so that the seat is directly under the knees.The depth of the seat should be such that your thighs do not touch the front edge of the seat. The back of the chair should be tightly close to the back and act as its support.

To determine the height of the table, you can use the following rule: the elbow of the lowered arm of a person sitting at the table should be 5–6 centimeters below the tabletop.

Table tilt

Adjusting the angle of the tabletop is important to ensure that the notebook or book is at the correct distance from the eyes. It is unacceptable to approach the tabletop while bending your back. This position inevitably leads to stooping and back pain. When reading, the angle of inclination should be approximately 30 degrees, when writing - 15. When drawing, the angle of inclination of the table can be zero or equal to 5 degrees.

Important: Proper fit promotes good blood circulation, which in turn reduces fatigue and increases performance. If you have to sit for a long time, breaks to move should be taken every half hour.

How to sit at the table while eating

Table etiquette almost completely complies with the rules of comfortable, from a health point of view, seating. While eating, you need to sit straight, without bending your back over the plate. You can lean your elbows a little on the back of the chair. It is necessary to bring the spoon or fork to your mouth, and not reach for the cutlery with your mouth. This will also prevent scoliosis and congestion in the neck. Arms bent at the elbows should be kept close to the body. You should not sit on the entire seat, you only need to occupy a small part of it.

How to develop the habit of sitting correctly at the table

If you are already accustomed to sitting at the table incorrectly, it will be quite difficult to correct the situation.At first, it may seem that your back is in the right position; on the contrary, it begins to hurt. This is due to the fact that your brain has already acquired information about what position your body should be in when sitting, and it perceives this information as correct. Retraining should occur gradually.

• First you need to find and fix for a couple of minutes the correct seat at the table.
• The basis of everything is the correct position of the pelvis on the chair. You need to take a comfortable position, evenly distributing the weight on the ischial tuberosities.
• Your back should be straight and your legs should be at right angles.
• Your body position should be comfortable for you. You need to try to remember it and remain in this position for a short time.

To help your body get used to the correct position, it is advisable to use a chair with back support. There are also special bolsters and pads for the chair, the purpose of which is to provide good support for the lower back and relieve stress on the spine.