University students spend endless hours studying and forget to take care of their posture. We tell you how to improve our postural habits. Between work, leisure, and studying to get our
eTítulo, we spend more hours sitting in front of electronic devices than ever before. This change in our routines has brought an increase in postural problems, which is why it is so important for us to learn a series of guidelines so that we do not develop harmful postural habits or correct the ones we already have.
The importance of posture when studying
When we immerse ourselves in hours of study, we often forget the importance of maintaining a proper posture. We get engrossed in the syllabus and forget that, as the hours go by, we become more hunched over or move further away from the backrest. An incorrect posture not only leads to long-term postural problems, but can also affect our concentration and performance. Poor posture does not promote the blood circulation that oxygenates the brain, which hinders the learning process. On the contrary, maintaining a proper posture improves our health, our muscles, and even
our mood.
Characteristics of an ergonomic space
To achieve effective and problem-free study, it is essential to create an ergonomic environment. This involves: Selecting an appropriate chair: It should have a backrest that offers lumbar support and be adjustable in height. This way, we can ensure that our feet touch the floor and that our knees form a 90-degree angle. Crossing our legs is a habit that needs to be eliminated as soon as possible. Positioning the monitor: The computer screen or device we use should be at eye level and at a distance of approximately one arm's length. Using the keyboard and mouse: Both should be at a height that allows our arms to form a right angle. In addition, the use of wrist supports can help prevent repetitive strain injuries.
Exercises to relieve tension
It is not just about furniture or the arrangement of our equipment. It is essential to incorporate active breaks during our study sessions. Here are some useful exercises:
Neck stretch: gently tilt your head to one side, hold for a few seconds, and then switch sides.
Shoulder rotation: make circles forward and backward with your shoulders.
Back extension: stretch your arms towards the ceiling while taking a deep breath.
Stretching: Do some basic full-body stretching exercises (like the sun salutation in yoga) every hour or so to activate our circulation and improve our posture and concentration.
Frequent changes in posture
Changing our posture regularly can make a difference. While maintaining an ergonomic posture is essential, moving and varying our position can help prevent muscle fatigue and improve circulation.
The importance of breaks
Studying can be intense, and sometimes we forget the importance of taking a break (especially when we have those marathon study sessions of 16 hours because we left exam preparation until the last minute). We should take short breaks every 45 minutes to stretch, change our posture, and move around. Even if we don't want to interrupt our concentration, taking short breaks to move our bodies will make us much more productive. Moving and resting not only help prevent postural problems, but also refresh the mind and make us more productive for longer periods of time.
Posture and the use of mobile phones
We don't just adopt bad postures during study hours or at work. We are glued to our phones. Who hasn't spent hours with their neck bent looking at social media? Ideally, we should not use these devices as much and be more present in the real world, but just in case, here are some tips to avoid postural problems derived from improper use of
smartphones:
Level the phone: Instead of tilting your head down, try to bring the phone to eye level.
Use both hands: Regularly change hands or use both hands to avoid overloading one side of the body.
Use a stand: When using the phone at home, it is better to use a stand that positions the device at eye level and at the appropriate distance to avoid straining our eyes.
Limit the time: While it is difficult, try to limit the continuous time we spend with our phones, as it can work wonders for our posture. Ergonomics is a fundamental tool. Maintaining a correct posture and creating a suitable study environment will not only help us avoid postural problems, but also enhance our performance and well-being during study hours.
