What exercises should be done in the distance education process?

The new academic year begins in the shadow of the epidemic. Private schools are opening their doors on Monday, August 17, while public schools are preparing to start classes with distance education on August 31. So, what exercises should we do to protect our spine health during the distance education process?

Physical Therapy and Rehabilitation Experts emphasized that technology will be at their fingertips this year, and said, “Head and neck axis has a direct relationship with the brain. and body connection. While paying attention to spine health in distance education, we can remove our still lifes from our lives with simple but effective exercises.
Due to the pandemic process we are in, while the parents of millions of students are waiting for the opening dates of the schools, it has been determined whether to do face-to-face or distance education. Students who will start their lessons with distance education will stay away from the school environment for a while. This situation can trigger sedentary life especially in children who do not leave the house with the effect of video games. Experts warn parents about spine and related health problems.
While the mask takes its place among the indispensables of our hygiene and social distance, it is of great importance to pay attention to our physical health. As the opening date of the schools approaches, students come first among these subjects. Children who receive distance education for a long time due to the pandemic will start the new school year remotely. He stated that technology will always be at hand and said, “Especially in this period, parents have a great job. Since the children are not in the school environment, they will give their lessons in front of a tablet, computer or television. On the other hand, breaks aren’t going to be the way kids run around school. In the breaks, parents should encourage their children to stand up. Like a visit between rooms.
At the same time, it is useful to pay attention to some rules as the screen will be watched for a long time. Since our neck is constantly bending forward for a long time, there may be pain, numbness or tingling in our arms and hands. This can make it difficult for us to focus on school work. Therefore, the lesson screen should be at eye level. If the lessons are followed from the computer, the mouse and keyboard should be in a place that students can reach. Make sure your chair fits the shape of your spine and supports your back. Your feet should also be able to land comfortably ”.
Still life also causes many health problems. The most important of these is known as laying the groundwork for diseases such as heart attack, stroke and obesity. In order not to be a candidate for these diseases in advanced ages, it is necessary to add movement to the lives of children as much as possible. Exercise has an important place for the immune system. Especially in this period, which will start with distance education, we can eliminate this problem with simple but effective movements that we can do at home.
First of all, we support your neck with our right hand and wait 10 seconds by leaning towards your right shoulder, then let’s do this by bending our neck to our left shoulder with the support of our left hand, wait 10 seconds and relax. Meanwhile, let’s feel the tension in our neck muscles.

  1. Hold your chin with your hand, push your head back and wait 10 seconds, then take your hands behind your head and push them forward.
  2. We support our head with the palm of our left hand and push our head towards our hand and count up to 5. We repeat the same movement for the right side.
  3. We count to 5 by squeezing our hands behind our heads, grasping our head with our palms and pushing our head against our hands. We do the same movement by putting our hands on our forehead, pushing our head forward and counting up to 5 and exiting.
  4. Let’s draw a semicircle from front to back with our neck, then draw a semicircle from front to back to the left.
  5. We can do these moves in sets of 8 or 10 repetitions.

To strengthen and increase flexibility, first turn your shoulders forward in a circular fashion. Twist the same back with your shoulders and do 10 repetitions for each movement.
Let’s pull our shoulders up, count to 5 when we reach the maximum we can pull, and then relax. Let’s repeat 5 times.
It affects not only physically but also psychologically
At the same time, inactivity; According to psychologists, pointing out that it will bring many problems such as loss of motivation and focus, “While people think that they will only experience physical disorders as a result of inactivity, psychology is also negatively affected by this situation. The school success of the child may also be affected. For example, a study conducted by experts from the University of London (University College London – UCL) concluded that children who spend most of their time sitting are more likely to become depressed by the age of 18, ”he said.

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