Exercise therapy for children's backs. Exercises to strengthen back muscles for children. Exercise therapy for a flat back

Taking care of your back health should begin in childhood. Therefore, it is useful to spend small physical exercise minutes with children, even from a young age. They will serve as the prevention of various diseases associated with the spinal region.

Benefits of exercise

The correct formation of the spine will largely depend on the training of the back muscles. The stronger they are, the better the spinal column will be supported in the correct natural position. And thus lower the risk of scoliosis or other back diseases.

Anything that strengthens the muscles and helps create a reliable supportive corset will be beneficial. For example, physical therapy, sports, massage and gymnastics. If you properly prepare your child for physical activity and regularly carry out preventive exercises, then he is unlikely to need additional exercises to correct his posture in the future and his back will be healthy throughout his life.

Formation of the spinal region in infants

The first year of a child’s life is the period of formation of the spine. In a newborn, just born baby, it is completely straight. That is why he can only lie in his crib. Then, as the baby grows, curves in the spine gradually appear. Which are the necessary shock absorption for walking, jumping and running. It is important for parents to monitor their correct formation, help the baby develop motor activity and avoid the following mistakes:

• Do not sit the child down before he or she strives to do so on his own;
• When placing your baby on the floor with his feet for the first time, be sure to hold him by the sides, in the armpits, and not hold him by the arms.
• Place your child in a sling, kangaroo pouch or walker no earlier than he learns to sit well on his own. That is, from about 8-9 months. The time spent in a hanging position should not exceed an hour, with short breaks.
• When sitting down the baby, you should not place him completely on pillows without support. Because in this position, the spine takes the shape of a wheel, and the muscles, in turn, relax.

Crawling should be encouraged and stimulated in every possible way. After all, this method is ideal for children to independently strengthen and train their muscles.

Gymnastics for infants on a ball

This set of exercises is designed for children from 6-9 months. If there are no physical contraindications, then it is possible to start gymnastics earlier from 3-4 months, but first consult a pediatrician.

• First, prepare the fitball by covering it with a diaper or sheet. Place the baby with his tummy on the ball, and carefully holding the body on both sides, make movements back and forth.
• From the same position, roll the baby on the ball to the right and left.
• As your child gets older, make this exercise more difficult. To do this, you need to hold it not by the body, but by the legs. Holding in each position for 1-2 seconds.
• Place your baby's back on the ball and perform the same rotational exercises as on the stomach.
• First, lay the baby on his right side and, holding him by the left arm and leg, roll him forward and back. Then do the same on your left side.
• Place the baby's feet on the fitball and make springy movements so that the baby tries to make his first jumps.

Gradually, the child will learn to maintain balance, arching and balancing while performing exercises. This will strengthen his muscles.

Time to perform such gymnastics per day:

1. For children up to 6 months - 10 to 20 minutes;
2. From 6 to 12 months - 30 minutes;
3. From 1 year to 3 years, 30-40 minutes.

Strengthening the back of preschool children

Between three and six years of age, children are just beginning to develop correct posture. That is why it is important not to miss the moment of its formation. And periodically carry out prevention in the form of physical therapy or sports activities. For example, sections such as dancing, gymnastics or swimming are perfect. Exercises in the pool are the most suitable training even for the spine, which has already begun to undergo deformation.

And also for the health of your son or daughter’s back, it is worth observing some points:

• Avoid a hunched back when the child is in a completely relaxed position;
• You only need to rest with a straight back, lying or sitting.
• A schoolchild's healthy sleep largely depends on a well-chosen orthopedic mattress.

For detailed useful exercises for children 3-6 years old to strengthen the back, see the attached videos:

Exercise reminder

Exercises for schoolchildren

According to statistics, every schoolchild spends 4 to 7 hours a day in a sitting position. And while sitting at his desk, his posture is not always correct, especially when parents cannot control this. In addition, primary school students often carry heavy backpacks. That is why school-age children are more susceptible to improper formation of the muscle corset than others.

As a rule, already at school age children develop an abnormal curvature of the spine. In addition, it has been proven that children with improperly formed posture are more likely than others to suffer from colds, bronchitis, gastritis and constipation. But, if you take appropriate measures in time, it is possible to avoid such problems. To do this, you need to include regular exercises in the student’s daily schedule to strengthen the muscles of the back and abdomen.

For a simple and effective set of exercises for developing correct posture in school-age children, watch the video:

When the moment of formation of the muscle corset is missed, and the child’s posture is not quite correct, it is recommended to carry out special exercises. They are aimed at straightening the spine and strengthening the muscle corset:

Exercise frequency

It is better to start strengthening and therapeutic exercises 3 times a week. Then gradually introduce training on a daily basis. You also shouldn’t rush into loading. Before each exercise, it is recommended to do gymnastics to warm up the muscles. To get acquainted, offer your child several exercise options to choose from and choose only those that he likes and do not cause discomfort.

Important! Exercises are carried out no earlier than 1 hour after a meal or an hour before a meal.

At the moment, there are many ways to strengthen the back muscles and the entire child’s body as a whole. These include, first of all, swimming, gymnastics, dancing and fitball. Any sports section that includes preliminary warm-up and stretching will also be useful. But the most reliable and simplest way is still preventative exercises to strengthen the back, which are easy to perform at home at any age. Moreover, properly selected exercises even help to cope with even quite serious childhood diseases - muscle tone and dystonia and asymmetry of muscle tone.

The time for massage and gymnastics, which is done to the baby at home, increases significantly after 6 months. Now we spend at least 30 minutes on various exercises with the child. What is it for? Children need to strengthen the musculoskeletal system: the muscle tone of the legs must be normal, the support reaction of the feet must be developed, the baby must be able to hold objects well and move actively. At the age of up to one year, development is so intense that not a single day should be missed. We use a variety of techniques: all kinds of exercises, swimming, toys and exercise equipment to develop motor activity, as well as massage. In the video you can see what it looks like in practice. In our article we will describe all the techniques in detail.

After six months of life, the child sleeps less time and stays awake more. The duration of gymnastics and massage also increases noticeably, the baby perceives such activity with pleasure

Don't forget to take your child to the pediatrician regularly. Light massage also has contraindications if any abnormalities are detected in the physical development of the baby. The possibility of even the slightest risk must be excluded. Any practice is intended to be beneficial. If careless movements can cause harm, all techniques should be canceled until the specialist reapproves the massage and exercises.

If up to six months baby massage was simple, now more complex techniques will be required, and therefore it is advisable to receive qualified training from a specialist in order to perform all the exercises correctly. It is better to conduct the first sessions under the supervision of a massage therapist, who will monitor your actions, give recommendations and correct mistakes. All this is necessary for safety and greater efficiency. By competently working with the muscles of the back, arms and legs, we will help the child’s body, which is not yet fully strengthened, to develop correctly, form posture, etc.

Gymnastics and massage classes with 6-month-old babies begin with techniques that we have already used before - (more details in the article:), and then new exercises are gradually added. When the abdomen and buttocks are massaged, not only stroking is used, but also pinching around the navel. It strengthens. Pinching on the lower back is not recommended. The massage ends with relaxing and soothing strokes - they relieve tension and have a relaxing effect.

Classes are conducted in the form of a game and are accompanied by funny jokes, nursery rhymes, rhymes, and songs. The mother herself needs to be in a great mood so that the child also feels it - a positive emotional mood will maximize the benefits of the classes.

Baby massage at 6-7 months

From 6 to 7 months, babies are very active and try to sit and crawl. We do the following:

1. Stroking hands.
2. “Boxing” (5-6 times). Lay your baby on his back and extend your arms towards him - he will grab your thumbs. Imitate boxing movements, but without jerking. Bend one handle, straighten the second, then straighten the bent handle and bend the straight one. Point the handle closer to the center so that the shoulder rises slightly. At the same time, it will slightly turn over, first on one side, then on the other (we recommend reading:). The exercise is aimed at strengthening the muscles of the arms and shoulder girdle.
3. Foot massage.
4. “Slides with legs” (5-6 times). With your baby lying on his back, grab his legs so that your thumbs are located on the front surface of the shin, and the rest on the back. The child’s leg needs to be straightened, and the other leg should be made to slide along the surface, as if he were skiing - this helps strengthen the leg muscles and develop the support reaction. If your muscles are tense, you can start with stomping, gradually moving on to sliding.
5. Active stretching (4-6 times). Invite your baby to reach for toys by hanging them a little further than usual.
6. Flexion and extension of the legs (6-8 times). This is done one by one and at the same time.
7. Circles with legs (3-5 times). It is necessary to make circular movements clockwise and back with the child’s legs bent at the knees and hips.
8. “Swallow” (2-3 times). Place your baby on his stomach with his arms outstretched. Grab his torso from below by the sides and lift him, resting his legs on your stomach.
9. Abdominal massage.
10. Turning over. When the baby is lying on his stomach, turn him over onto his back, and then back onto his stomach (3-4 times).
11. Back and buttock massage.
12. Sitting down with arms outstretched (3-4 times). The baby should lie on his back and rest his legs against your stomach. Holding his arms, spread them and carefully lift them into a sitting position.
13. Crawl.

Many people start sitting down before six months. You should not support your baby in this, since the musculoskeletal system is not yet ready for such loads.

Massage program at 7-8 months

When the stage of independently adopting a sitting position passes, children try to crawl. To support this desire, they are laid out on the floor. New massage techniques and exercises are being added, but you should not ignore the ones you already know - they will also be useful. How can you develop motor activity, coordination and rhythm in a child:

1. "Boxing".
2. Actively pulling the handles upward for an object (4 or more times).
3. Flexion and extension of the legs (8-10 times). This is done one by one and at the same time.
4. Circular movements with legs (6-8 times).
5. “Bridge” (2-3 times). This can only be done with the help of mom.
6. Tummy massage.
7. Turns (4 or more times). At 6-7 months, the baby rolls over on its own from tummy to back and back. If he still doesn’t quite manage to turn completely, you can help a little - lightly push him under the butt, pull out the handle from under his side, or put a toy as an additional stimulus on the side where the baby turns over.
8. Sitting down by the handle. The child holds on to you, as already described, but not with both hands. You hold it by the handle with one hand and hold your knees with the other. You need to slightly lift the baby so that the elbow of the second handle rests on the surface, trying to rise. You can briefly hold him in a half-sitting position on one buttock, and then carefully lay him on his side. The exercise is repeated 2 times with each handle.
9. Massage of the back and buttocks (we recommend reading:).
10. Rotation of hands. When the baby is sitting, draw circles with his hands clockwise and counterclockwise 2-4 times.
11. Crawling after an object.
12. "Martin". Vaping options may vary. So, a 7-month-old baby can be circled around the room, supported under the chest. “Swallows” and “Planes” train well the vestibular apparatus and the muscles of the entire back surface of the body.

The desire to be active in children should be supported, but children should not be left alone for a second. Parents need to be very attentive to all movements so that through negligence the child does not receive even a slight injury.

Supplements at 8-9 months

The more the child moves, the less massage he needs. At 8-9 months there is no longer a need to do it every day, but still, up to a year, periodic repetition is useful (see also:). This is especially true for massage of the abdomen, back and buttocks.

Stroking is necessary to relax the muscles, and pinching, rubbing, patting and kneading are necessary to strengthen them. It is necessary to combine these two types of load so that development proceeds evenly.

We continue to use previously mastered skills and add new ones:

1. "Boxing".
2. Bending and extending the legs in turn and simultaneously (8-10 times).
3. “Coachman” (8-10 times). It is done while sitting, imitating the swaying of the coachman.
4. Tilts (from 4 times). Having laid the baby on his back, his legs need to be bent and connected with his knees. The knees need to be rhythmically tilted to the right and left along with the pelvis. Such movements strengthen the oblique abdominal muscles, and the child learns to independently turn to the right and left.
5. Abdominal massage.
6. Back and buttock massage.
7. “Swallow” (2-3 minutes).
8. Crawling on all fours. You can arrange catch-up games or competitions.
9. Torso turns behind the ball (from 4 times). For this exercise, the baby needs to be seated.
10. "Wheelbarrow". An exercise loved by all children. It lifts your mood and trains your muscles well. It is recommended to perform it both as part of a massage program and separately, whenever you have free time. First, the child needs to be placed on his stomach, and then the upper body should be raised with emphasis on the arms. The mother also lifts her legs and holds them herself, and the baby walks on straight arms.
11. "Bike". When the child lies on his back, the mother makes movements with his legs, as if rotating the pedals of a bicycle. Change the direction - sometimes towards yourself, sometimes away from you.

Normally, 8-month-old children already sit confidently, crawl quickly, and the most active ones try to stand up and even walk, holding onto a support. Of course, such activity pleases parents, but there is nothing to worry about if the baby has not yet started these attempts. Over time, everything will come, but now the main thing is to prepare him for further achievements and discoveries, and the result of his efforts will please you very soon.

Scoliosis is a very common orthopedic disease, affecting about 10-15% of children and adolescents. It is a persistent deformation of the spinal column with a displacement of the vertebrae to the side.

According to statistics, girls have this pathology twice as often as boys, since their connective tissue is weaker. To treat spinal curvature in childhood and adolescence, exercise therapy is used to strengthen the back muscles.

There are several classifications of scoliosis.

According to the time of its occurrence:

1. In early childhood up to 3 years.
2. In the juvenile period from 3 to 10 years.
3. Youth - from 10 to 20 years.

Attention! Scoliosis, which develops at an early age, leads to more persistent and severe postural disorders. Therefore, it is extremely important to seek help from a specialist in time. The sooner treatment is started, the better the effect and the higher the likelihood of cure.

According to the shape of the curvature:

1. C-shaped, when there is a curvature of the spine along only one arc.
2. S-shaped - there are two arcs of curvature.
3. Z-shaped - three arcs of curvature.

Due to the occurrence:

1. Congenital.
2. Acquired.

According to the level of damage to the spine:

1. Upper thoracic with damage to the first three to four thoracic vertebrae.
2. Thoracic - from the fourth to the ninth thoracic vertebrae.
3. Thoracolumbar - from the tenth to the 12th vertebra.
4. Lumbar affects the first to fourth lumbar vertebrae.
5. Lumbosacral - from the fifth lumbar vertebra to the first sacral.
6. Combined - several areas of the spine are affected.

There are such degrees of scoliosis in children :

1. 1st degree – minor displacement of the vertebrae; the curvature angle is no more than 10 degrees.
2. 2nd degree – the angle of curvature of the spine is from 10 to 25 degrees, moderately pronounced displacement on the x-ray with the appearance of vertebral deformity.
3. With grade 3, there is a pronounced displacement of the vertebrae relative to each other, the angle of curvature reaches 50 degrees, and changes in the spine become fixed.
4. Grade 4 scoliosis is characterized by a pronounced deformation of the spine and chest, the angle of curvature exceeds 50 degrees, resulting in displacement and compression of internal organs.

Important! If spinal scoliosis in children reaches grade 3 or 4 and becomes fixed, then exercise therapy will not help. First, the pathology is corrected surgically, and then there are supportive exercises.

Causes of spinal curvature

Among the causes are congenital disorders of pathology formation due to improper intrauterine development of the child’s skeleton, cerebral palsy, various genetic diseases with connective tissue weakness. And:

1. Injuries during childbirth.
2. Low physical activity.
3. Poor nutrition.

How to determine if a child has scoliosis

The surest early method of diagnosis is routine preventive radiography, which will help to identify the disease at the first stage and begin timely treatment.

Starting from the 2nd degree, parents themselves can identify deviations in the child’s posture by such signs as stooping, drooping of the head, contracted shoulders, and their uneven height.

There is also another important test for home determination of scoliosis and monitoring the effectiveness of treatment using exercise therapy.

It goes like this:

1. The test is carried out on the floor near a flat wall so that the result is not distorted.
2. The child stands straight with his back to the wall. The arms are freely lowered down. And he touches her with his heels (heels together, toes slightly apart), calves (their middle part), buttocks, shoulder blades and the back of his head.
3. If there is no scoliosis, then all points will be on the same straight line.

Treatment of spinal curvature

To correct scoliosis in children, a set of measures is used:

• back massage;
• a balanced diet with a high content of calcium and phosphorus to strengthen bone tissue;
• swimming;
• use of an orthopedic mattress and pillow for sleeping, a properly selected desk and chair according to the child’s height;
• if necessary, wearing an orthopedic corset;
• for scoliosis of 3rd and 4th degrees - surgical intervention.

What are the benefits of exercise therapy for a child’s back muscles:

1. Inhibits further progression of the disease.
2. Strengthens the muscles located around the spine, thereby relieving excess stress from it.
3. Corrects existing deformities of the spinal column, giving it a physiological position.
4. With regular exercise therapy at least 4-5 times a week, you can get rid of scoliosis within six months with a 90-97% probability.

Approximate set of exercises Exercise therapy to strengthen back muscles in children

Before starting classes, you need to make sure that the child has no contraindications for this type of treatment. These include any disease in acute form and during exacerbation, oncology, frequent nosebleeds and hemophilia, heart defects, heart rhythm disturbances, poor health of the child.

Classes should preferably be conducted in the first half of the day, in a well-ventilated area and in clothes that do not restrict movement.

1. Any lesson should begin with a warm-up, which consists of exercises to stretch the muscles and work out large joints. At the end of the complex there are exercises to stretch the already worked muscles.
2. Walking on toes and heels, on the sides of the feet, with high knees. Bringing your shoulder blades together. Locking your hands behind your back.
3. Raising your arms up while placing them on your toes. You need to stretch your arms up, as if trying to reach the ceiling.
4. Exercises with a gymnastic stick (bodybar). It must be held with outstretched arms below, standing straight with a straight back. As you inhale, lift the stick and bend down with your back straight until it is parallel to the floor so that your outstretched arms with the bodybar are a direct extension of your back. Stay in this position for several counts. As you exhale, straighten up and lower the stick.
5. Stand up straight. Raise the bodybar while inhaling with straight arms above your head. While exhaling, bend your elbows and bring the gymnastic apparatus behind your head to shoulder level. Stay in this position for several counts. As you exhale, lower the stick down over your head.
6. Exercise "swallow".
7. Exercise "bicycle".
8. Exercise "box". The child, lying on his stomach, tries to touch his nose with his socks.
9. Exercise "cat".

Exercises with a gymnastic roller are useful.

Plank

To complete the complex, you need to kneel down, rest your buttocks on your heels and stretch forward as far as possible, parallel to the floor. Stay in this position for several minutes.

It is best to engage in physical therapy under the supervision of a physical therapist. If the child does not have such an opportunity, then it can be done at home, with a special video of exercise therapy for the back of children. Here are some great videos:

Prevention of spinal curvature

In order to prevent the development of scoliosis, you need to be attentive to the child. It is necessary to provide him with conditions for high physical activity, provide him with a balanced diet, and equip him with a bed and a training place according to his height. Do not neglect an annual preventive examination at the pediatrician's clinic.

Scoliosis is quite easily treated with physical therapy and other restoratives. The most important thing in its treatment is timely identification and seeking help from a specialized specialist.

A child is considered an infant until he reaches the age of one year. This period is very important for the development of the baby’s musculoskeletal system. The stronger and stronger the muscles are, the faster and more confidently he will learn to crawl, sit, and then walk. In addition, developed back muscles will help to form a beautiful healthy posture for the child and will serve as the prevention of various diseases associated with curvature of the spine.

Properly selected exercises and massage will help to form beautiful posture in a child.

Special gymnastics and massage are used to strengthen muscles. A set of exercises is selected depending on the age of the child. Some of them can be performed at home. In addition to the benefits for muscles, joint gymnastics will bring pleasure from the time spent with the baby, and will strengthen the bond between the baby and parents, if you create the right mood.

Strengthening your back from the first days

You can put your baby on his stomach from the first days of his life. This will be the first useful exercise for developing the muscles of the back and neck. At first, the child will only be able to turn his head to the side, then he will try to keep his head in an upright position. At first a few seconds, then the time will gradually increase.

The following exercise uses the Galant reflex. Lay the baby on his side, holding him with his hand. Use the fingers of your other hand to move along the child’s spine, pressing lightly. The movement should be done not along the spinal column itself, but next to it, stepping back about one and a half centimeters, first on one side, then on the other. Reflexively, the child will try to bend his back in response to the touch. The exercise is very simple, but it develops the muscles of the spine and its flexibility well.

Exercises on a large gymnastic ball strengthen a child’s back well. Until the age of three months, only rocking movements can be performed. To do this, the baby is placed on the ball, first on his tummy, then on his back, then alternately on each side. This exercise also promotes relaxation and more efficient bowel function.

During exercises, do not forget to talk to your baby, smile at him, and hum. Then gymnastics will become even more enjoyable.

Strengthening your back from six months

Full-fledged gymnastics can be performed no earlier than the child reaches the age of six months. Before this, doctors recommend testing muscle strength and readiness for physical activity.

For the test, the child is placed on his tummy, supported by his hands at the waist, and slightly raised above the surface. If the muscles are sufficiently developed, the baby will be able to hold the swallow pose while suspended. If this does not work, then mandatory training of the back muscles is necessary. The test must be repeated regularly in order to understand whether the exercises are effective or not.

With a six-month-old baby you can perform the following set of exercises:

1. Take the child in your arms with his back to you, hold him in the pelvic area. Together with your baby, slowly bend forward and straighten. Over time, the baby will be able to support his back on his own, but in the early stages he needs insurance. Repeat three to five times.
2. For this exercise you will need a gymnastic ball. Place the child with his stomach on the ball, supporting him in the armpit area and rocking the ball back and forth. At this time, the child tries to hold the swallow pose for five seconds. Repeat five to eight times.
3. A more complicated version of the previous exercise, if the child copes well with the easier one. Everything is the same, only you need to support the baby not in the armpits, but in the hips.

Strengthening your child's back with massage

Massage movements will allow you to both prepare the back for loads before exercises to strengthen the back, and relax the child’s muscles after the complex has been completed. Three types of massage movements are used: stroking, rubbing and kneading.

The massage always begins with stroking. To do this, place the baby on his tummy and stroke the baby with your hands along the spine in the forward and reverse direction alternately. Repeat five to eight times.

Then proceed to rubbing. Use your fingertips for this. You need to rub it in a spiral. Also in the forward and reverse directions alternately. Repeat five to eight times. Change direction. Rub the baby's back not along the spine, but sideways along the ribs.

When performing a massage yourself, be sure to remember the rule that doing any manipulation directly with the spinal column is strictly not recommended! The massage should be done along the spinal column, stepping aside about one and a half centimeters.

Strengthening your back from the age of three

Gradually, along with the growth and development of the child, the load on the back muscles also increases. Therefore, you need to continue training by making the exercises more difficult. Since it is quite difficult to hold the attention of a three-year-old child, turn the task of how to strengthen your back into a game and play it together.

Before you begin the actual exercises, you need to do a short dance warm-up to allow your body to prepare for the upcoming loads. This is an important point to avoid the possibility of injury.

The following exercises are suitable:

1. Exercise Airplane. To perform it, you need to stand straight with your feet together. Stretch your arms out to the sides, parallel to the floor. Rotate your torso along with your arms alternately in both directions, adding a tilt at the same time.
2. Exercise Lumberjack. Stand straight with your feet shoulder-width apart. Place your hands behind your head, fingers clasped together as if you were holding an ax. Then you need to sharply remove your hands from behind your head and lower them down, as if you were chopping a large, thick tree.
3. Exercise Swallow. The most famous existing exercise for the back. At the same time, it continues to be one of the most effective for developing back muscles. To perform this exercise, you need to lie on the floor on your stomach. Legs and hips lie on the floor, arms also lie on the floor, but spread in different directions. Then you gradually lift your head off the floor, followed by your chest, pulling your shoulders back as much as possible and arching your back.

Strengthening the back through physical therapy is best done according to a program, the preparation of which is best entrusted to an experienced doctor. Then it will take into account all the necessary criteria, such as age, level of physical fitness and developmental characteristics. You also need to remember that only regular exercises will bring benefits, not occasional ones.

The pace of life of the average child of preschool and school age is surprising in its intensity. The child's spine is subjected to severe stress, which can lead to its curvature. Today, a site for mothers will tell you what exercises to do for correct posture in children, as well as in case of posture disorders. It is important not only to correct already identified defects, but also to prevent them. After all, scoliotic posture is a serious problem in the formation of a harmonious body of a child.

What is the point of exercise?

The main task of health-improving gymnastics for the formation of the correct one is to strengthen the muscles of the back and abdomen, as well as unload the spine. In addition, exercises help the child's body develop symmetrically.

A noticeable and cumulative result can only be achieved if an integrated approach is used, when all muscle groups take part in the exercises: back, torso, shoulder girdle, hips, neck.

Gymnastics helps the child keep his posture straight, eliminates pinching, and gives mobility to the ligaments. With systematic exercise, the child stops taking the usual pathological posture while sitting at the table. And this has a positive effect on his general condition: headaches go away, breathing becomes deep, weight normalizes, and endurance increases.

A set of exercises to form correct posture

Preventive exercises are designed to prevent the development of scoliotic posture in a child. The set of exercises for posture for children proposed by the site is simple to perform, but does its job perfectly:

1. Feet shoulder-width apart, hands placed at the waist. For “one” try to close your elbows so that your shoulder blades touch. On “two,” return your hands to the starting position. Repetitions – 5.
2. Back straight, arms out to the sides. Move your arms back in a circle, trying not to lower them. In this case, the body must remain motionless. Repetitions – 10.
3. Spread your legs wide apart, place your hands on your shoulders so that your elbows point strictly in opposite directions. On “one” - tilt forward, on “two” - in the opposite position. Keep your back straight all the time. Repetitions – 5.
4. Clasp your hands behind your back. Do 5 bends in both directions.
5. Take the gymnastic stick by the ends with both hands and straighten them in front of you. On “one” - squatting, on “two” - returning to the reverse position. Repetitions – 5.
6. With the same stick and in the same position, stretch upward with all your might, rising onto your tiptoes. If you feel tension, come back. Repeat 5 times.
7. Take the “lying on your back, arms at your sides” position. First lift one leg 30 degrees from the floor, hold it for 5 seconds, then repeat the exercise with the other leg. Perform 5 sets on both legs.
8. Move onto your stomach, stretch your arms forward. Make a classic pump, lifting your legs and arms at the same time. 3-4 approaches are enough.
9. With your hands on your belt, walk in a circle, jumping every 3 steps.

Finish the session by restoring your breathing: raise your arms up 3 times as you inhale, and lower them as you exhale. During exercises, you should not slouch - your back should always remain straight. These posture exercises are suitable for children to strengthen the muscles of the back, arms, abdomen, and legs.

A set of exercises to strengthen the back muscles

An addition to the first selection of exercises is a complex that specifically strengthens the back muscles. Each exercise may take from half a minute to 3 minutes to complete.

1. Lying on your back, combine two leg exercises: first “bicycle”, then “scissors” in a horizontal plane.
2. Sitting on the floor, clasp your arms around your legs bent at the knees. Ride on your back, and then, without releasing your arms, try to sit back down.
3. Lie on your back, arms extended along your body, knees bent. Raise your pelvis as far as possible from the floor, hold the pose for 5 seconds and slowly return to the starting position.
4. The situation is similar to the previous one. Try to throw your closed straight legs over your head and reach the floor with your fingertips.
5. Roll onto your stomach. Grasp your ankles with both hands and stretch your whole body upward.
6. Get down on your hands and knees. Alternately bend your back up (your head also stretches up) and down (you lower your head).
7. Walking on your hands is very effective when an adult holds the child's ankles with both hands.

These posture exercises are useful for children to maintain the spine in the correct physiological shape and for mild correction. Parents need to ensure that the child does not hold his breath during training.

How to correct posture with gymnastics?

The following set of exercises has been selected to correct already pathological posture:

1. Lying on your back, clasp your hands at the back of your head so that your elbows touch each other. At “one time”, without releasing the lock, move your arms as far apart as possible. On “two,” bring your elbows together again. It is recommended to do 5 repetitions.
2. Lying on your back, try to raise your head and shoulders while keeping your body still. Repeat 5 times.
3. Then, from the same position, curl into a ball, pulling your knees towards your chest. Shoulder blades should remain on the floor. Then lower your knees. Repeat 5 times.
4. Roll over onto your stomach, position your arms so that your palms rest on the floor just above your waist. Now lift both legs at the same time and try to push off the floor with your hands. 3-4 repetitions are enough.
5. Sit on the floor, keep your back straight. Rise up onto your hands and feet. Now lift your right leg and left arm off the floor at the same time, maintaining your balance. Switch sides. Repeat 5 times.
6. Get down on your knees and hands, hips and back should be in the same horizontal direction. Do 5 push-ups.

Complete the complex with walking on tiptoes and a “bear walk” (on the outside of the feet), and also restore breathing. The proposed exercises for correcting posture in children require concentration, systematicity and consistency. Only in this case can you effectively combat problems with the health of the back and spine.

Load distribution

The optimal complex of therapeutic exercises and prevention of spinal curvature should always take into account the age, physical capabilities of the child and his condition. If he has a cold or is experiencing a period of exacerbation of chronic diseases, training should be of minimal intensity or completely canceled. In order for children to engage in therapeutic or preventive physical education with pleasure, classes must be consistent and regular.

Short and low-intensity exercises are suitable for children under 6 years of age: preschoolers, despite their activity, are not ready for heavy loads. They get tired quickly due to their not yet fully formed cardiovascular system. To form the correct shape of the spine and strengthen the back muscles, it is recommended to do exercises every day in 2 sets of 15 minutes, preferably in the morning or afternoon. Evening activities may excite your child and make it difficult for him to fall asleep.

Schoolchildren are supposed to increase the duration and intensity of training in proportion to their age and physical development.

Exercises for children with poor posture help eliminate defects in a short time, subject to regular exercise. But before you start fighting spinal disorders, visit a doctor: only he can determine the optimal degree of physical activity, taking into account the age of your child.