The Skeleton : Part 5

Physiology and Hygiene for Secondary Schools
by Francis M. Walters

(Page 18 of 28)

Where one is compelled by his work to assume harmful positions, these should be corrected by proper exercises, and by cultivating opposing positions during the leisure hours. Much is to be accomplished through those forms of physical exercise which develop the muscles whose work it is to keep the body in an upright position.

School Furniture. - It has long been observed that school children are more subject to curvature of the spine and other deformities of the skeleton than the children who do not attend school. While this is due largely to faulty positions assumed by the pupils at their work, it has been suggested that the school furniture may be in part to blame for these positions. Investigations of this problem have shown that most of the school desks and seats in use in our public schools are not hygienically constructed, in that they force pupils into unnatural positions. School seats should support the pupil in a natural position, both in the use of his books and in writing, and there are many arguments in favor of the so-called "adjustable" school furniture. Fig. 106 shows the seat and desk designed by the Boston, Mass., Schoolhouse Commission after much study and experimenting and used in the Boston schools. This furniture, which provides a seat adjustable for height, having a back rest also adjustable for height, and a desk which is likewise provided with a vertical adjustment, supplies all essential hygienic requirements. It is to be hoped that school furniture of this character may in the near future come into general use.

Correction of Skeletal Deformities. - It is, of course, easier to prevent deformities of the skeleton by giving attention to proper positions, than to correct them after they have occurred. It should also be noted that severe deformities cannot be corrected by the individual for himself, but these must come under the treatment of specialists in this line of medical work. In mild cases of spinal curvature, drooping of the head, and round shoulders, the individual can benefit his condition. By working to "substitute a correct attitude for the faulty one," he can by persistence bring about marked improvements. It is better, however, to have the advice and aid of a physical director, where this is possible. It should also be borne in mind that the correction of skeletal deformities requires effort through a long period of time, especially where the deformities are pronounced; and one lacking the will power to persist will not secure all the results which he seeks.

"Setting Up" Exercises. - The splendid carriage of students from military schools shows what may be accomplished in securing erectness of form where proper attention is given to this matter. The military student gets his fine form partly through his exercises in handling arms, but mainly through his so-called "setting up" drill. As a suggestion to one desiring to improve the form of his body, a modification of the usual "setting up" drill is here given:

1. Standing erect, with the heels together, the feet at an angle of 45°, and hands at the sides, bring the arms to a horizontal position in front, little fingers touching and nails down. From this position raise the hands straight over the head, bringing the palms gradually together. Then with a backward sweeping movement, return the hands again to the sides. Repeat several times.

2. With the feet as in the above exercise, bring the hands and the arms to a level with the shoulders, palms down, elbows bent, middle fingers of the two hands touching, and the extended thumbs touching the chest. Keeping the palms down and the arms on a level with the shoulders, extend the hands as far sideward and backward as possible, returning each time to the first position. As the hands move out, inhale deeply (through the nose), and as they are brought back, exhale quickly (through the mouth). Repeat several times.

3. With the arms at the sides and the feet side by side and touching, bring the hands in a circular movement to a vertical position over the head, and lock the thumbs. Keeping the knees straight and the thumbs locked, bend forward, letting the hands touch the ground if possible, and then bring the body and hands again to the vertical position. Then by a backward sweeping movement, return the hands again to the sides. Repeat.

While these exercises may be practiced whenever convenient, it is best to set apart some special time each day for them, as on retiring at night or on rising in the morning.

Hygienic Footwear. - A necessary aid to erectness of position in standing and walking is a properly fitting shoe. Heels that are too high tilt the body unnaturally forward, and shoes that cause any kind of discomfort in walking lead to unnatural positions in order to protect the feet. Shoes should fit snugly, being neither too large nor too small. Many shoes, however, are not hygienically constructed, and no attempt should be made to wear them. Certainly is this true of styles that approach the "French heel" or the "toothpick toe". However, many styles of shoes are manufactured that are both hygienic and neat fitting. Rubber heels, on account of their elasticity, are to be preferred to those made of leather.

The Skeleton in Childhood and Old Age. - Certain peculiarities are found to exist in the bones of children and of old people which call for special care of the skeleton during the first and last periods of life. The bones of children are soft, lacking mineral matter, and are liable to become bent For this reason, children who are encouraged to walk at too early an age may bend the thigh bones, causing the too familiar "bow-legs." These bones may also be bent by having children sit on benches and chairs which are too high for the feet to reach the floor, and which do not provide supports for the feet. Wholesome food, fresh air, sunlight, and exercise are also necessary to the proper development of the bones of children. Where these natural conditions are lacking, as in the crowded districts of cities, children often suffer from a disease known as "rickets," on account of which their bones are unnaturally soft and easily bent.

On account of the accumulation of mineral matter, the bones of elderly people become brittle and are easily broken, and from lack of vigor of the bone cells they heal slowly after such injuries occur. This makes the breaking of a bone by an aged person a serious matter. Old people should, as far as possible, avoid liabilities to falls, such as going rapidly up and down stairs, or walking on icy sidewalks, and should use the utmost care in getting about. In old people also the cartilage between the bones softens, increasing the liability of getting misshaped. Special attention, therefore, should be given to erectness of form, and to such exercises as tend to preserve the natural shape of the body.

D.C. Heath and Co. - Publishers
Original copyright 1909