With distance learning occurring for most of our students right now it is especially important to have our learning area set-up correctly to help with their posture. If this is not done correctly, over time, bad posture can lead to stiff muscles and overuse injuries. Here are some helpful tips for how a remote learning space should be set up to help your child attain the best position possible for learning.
ADJUST THE CHAIR
- Move the seat up or down until your child’s legs are parallel with the ground and their knees are even with their hips. Their arms should be parallel to the ground, too.
- Hips and knees should be at 90o Weight should be evenly distributed through both hips.
- Your child’s feet should be resting on a flat surface. If they are not, use a stool to help elevate them feet until you are in this position.
- Elbows should be planted by their side with arms in an L-shaped bend.
POSITION OF SCREEN
- From a seated position, screen should be directly in front of them and an arm’s length away.
- The top of their computer’s screen should be no more than 2 inches above their eye level. Computer monitors that are too low or too high can strain their neck and eyes.
- Adjust their monitor’s height by placing books or a stable surface under monitor to raise it up.
POSITION OF KEYBOARD AND MOUSE
- Your child’s keyboard should sit directly in front of their computer. Leave 4 to 6 inches between the edge of the keyboard and the edge of the desk so their wrists have room to rest while they type.
- If your child’s keyboard is tall and you must tilt your wrists at an awkward angle to type, look for a padded wrist rest, this will help to decrease any stress on their wrists.
- Their computer mouse should be on the same surface as their keyboard, and it should be within easy reach. Stretching to reach any item could cause muscle strain and fatigue.
- While your child is using their mouse, their wrist should be straight/in neutral. Their upper arm should be by their side, and their hands should be slightly below their elbows.
TAKING BREAKS
- Sitting for long periods of time can reduce blood flow and cause muscle fatigue. To prevent that, your child should take breaks as frequently as their school schedule will allow.
- When your child takes a break, they should stand up and walk away from their desk. They can get their blood flowing by doing some calf raises and shoulder shrugs or try some of the Yoga poses below to decrease muscle tightness.
- Several shorter breaks during the day are better than just a few long breaks.
ALTERNATIVE POSITIONS FOR KIDS TO WORK IN
- Prone (on tummy) to get out of the flexion position of sitting in a chair. Also gives proprioceptive input and helps with upper body strengthening.
- Sitting on a therapy ball or peanut ball. Good for kids who like to move or get restless and tired of sitting still.
- Tall/High Kneel is a great way to engage the core.
SETTING UP YOUR CHILD’S LAPTOP FOR FREQUENT USE
Consider having your child use a laptop monitor with the keyboard and mouse externally attached. Raise the monitor to the proper eye level. An external keyboard and mouse can be attached and put at a height that allows the user to type with the shoulders relaxed, elbows at sides and forearms parallel to the floor.
SETTING UP YOUR CHILD’S LAPTOP FOR OCCASIONAL USE
- Have your child use a chair that supports a comfortable upright or slightly reclined posture.
- Have your child position their laptop in their lap for the most neutral wrist posture that they can achieve. An empty 2-3-inch binder with the wider edge toward their knees will create an angle that will help keep them keep their wrists straight and maximize the height of the screen.
- In a slightly reclined position, prop their feet up to maintain a neutral trunk/thigh angle.
- Be sure to maintain a neutral neck posture. Have them get up and stretch frequently.
- Don’t place their laptop on top of a pillow or other soft material. The lack of circulation could shut down the fan, which can overheat the computer.