Physiology and Hygiene for Secondary Schools

by Francis M. Walters

How the Skeleton becomes Deformed—We are accustomed to look upon the skeleton as a rigid framework which can get out of its natural form only through severe strain or by violence. This view is far from being correct. On account of their necessary freedom of motion, the bones, especially those of the spinal column, are easily slipped from their normal positions; and where improper attitudes are frequently[pg 235] assumed, or continued through long periods of time, the skeleton gradually becomes deformed (Fig. 104). For example, the habit of always sleeping on the same side with a high pillow may develop a bad crook in the neck; and the ugly curves, assumed so frequently in writing [80] (Fig. 105), and also in standing, when the weight is shifted too much on one foot, may become permanent. Then the habit of reclining in a chair with the hips resting on the front of the seat often deforms the back and causes a drooping of the shoulders. In fact, slight displacements of the vertebræ come about so easily through incorrect positions, that they may almost be said to "occur of themselves" where active measures are not taken to preserve the natural form of the body. The very few people who have perfectly formed bodies show to what an extent has been overlooked an essential law of hygiene.

Prevention of Skeletal Deformities.—Those deformities of the skeleton that are acquired through improper positions are prevented by giving sufficient attention to the positions assumed in sitting, standing, and sleeping, and also to the posture in various kinds of work. In sitting the trunk should be erect and the hips should touch the back of the chair. One should not lounge in the ordinary chair. In standing the body should be erect, the shoulders back and down, the chest pushed slightly up and forward, and the chin slightly depressed, while the weight should, as a rule, rest about equally on the two feet. The habit of leaning against some object when standing (the pupil in[pg 236] reciting often leans on his desk) should be avoided. In sleeping the pillow should be of the right thickness to support the head on a level with the spinal column and should not be too soft. If one sleeps on his back, no pillow is required. It is best not to acquire the habit of sleeping always on the same side.

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 unhygienically 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.

Fig. 106—Adjustable seat and desk used in schools of Boston, Mass.

[pg 237]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,"[81] 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[pg 238] 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.