Exercises to improve posture in children. Posture exercises for children

17.10.202027.05.2017

Posture exercises for children should be carried out by all children - both healthy and with a pre-existing postural disorder. Such exercises should be included in morning exercises and outdoor games. After all, posture reflects the physical and mental health of the child, his character and mood.

To keep your baby healthy, you need to support and strengthen him in every possible way. The same goes for posture. The first problems with posture begin in adolescents. The curriculum is now such that the child sits a lot - at school for 6-8 lessons in high school, with a tutor and again at home, preparing homework. If you teach your child from childhood to pay attention to simple exercises every day, you will avoid many troubles.

Correct posture even affects the speed of metabolism, the oxygen supply to the brain (this applies to people in whose habits of writing and reading with their heads tilted to the side). Most importantly, exercise should be done regularly, whether or not your child has posture problems. The exception is children who regularly go in for any kind of sport - running, swimming, dancing, gymnastics. But if your child does not play sports, then insist on home exercises for posture! Better yet, do it all together, especially if the child is a preschooler and primary school age. You yourself will not notice how you will get involved and stop complaining about pain in the neck and aches in the back. The exercises that will be described below are fun, fun and not at all difficult. You can do a couple of exercises, try everything and then repeat your favorite ones. And you can fix certain exercises for each day of the week - as you like.

Remember that a child's body develops very quickly. There is also a factor of unexpected "growth spurt" when a child shyly asks for new pants in a month, because the old ones suddenly become short.

Explain to your child what posture is. This is the vertical position of the human body, which is familiar to him. When they say "proud posture" or "dance posture" it means that a person is used to walking with a straight back, keeping his head straight. But when they say “wrong posture” it means that a person is used to walking with a round back, slightly hunched over, keeping his head down. Posture is one of the indicators by which health is judged. The ideal posture from a medical point of view is when the back is straight, extended upward and there are no curves. If they talk about problems with posture and back, then the so-called scoliosis most often happens - when the spine is bent to the right or left. Before scoliosis, most often injuries, rickets, weak muscle tissue of the back, but there may be congenital disorders of posture.

Children with postural disorders are often characterized by shyness, passivity, and shyness.

Exercises for correct posture

The purpose of this section is to show that the correct posture must be maintained, and as the child grows, shape it in the right direction. We offer the following simple and effective exercises for this:

Exercise 1

Starting position - lying on your stomach, arms extended in front of you. Have your child slowly raise their arms and legs at the same time, bending slightly at the lower back. At the top point, you need to linger for a couple of seconds and slowly return to its original position. Five reps.

Exercise 2

The starting position is the same, but the child's palms should rest on the floor. Without taking your hands off the floor and leaning on them, you need to stretch your head up to rise as high as possible and bend back. Then slowly return to the starting position.

Exercise # 3

The starting position is standing. The child should bend his arms at the elbows, then press the hands as much as possible to the shoulders, the thumb must touch the shoulder. After that, in a tense state, spread the fingers to the sides. Elbows are pressed to the body - do everything according to the description one by one, so it will be easier for you to understand what to do. So, a child with outstretched fingers and pressed elbows stands, stretched out in line and slightly tilting his head back. Now the path slowly leads the elbows forward until they touch, and the head simultaneously rests on the elbows. Then relax and count to five. Slowly pull your elbows and head back. At the same time, the tension in the muscles of the cervical spine and the pressure of the chin are acutely felt. Repeat the exercise five times.

Exercise 4

The starting position is lying on the floor with your stomach down. Folded palms at the chin then you need to make such a movement as if you are in water and spread the water with your hands to the side. The child spreads his palms away from himself, then bends his elbows in front of him, lowers his head on the arms and rests a little. The muscles of the cervical spine, shoulders, back and arms work. Five reps.

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Exercise 5

Starting position - lying on his back, the child must raise two legs by forty-five degrees and "spin the bike" in the air. Ten forward rotations, then you can lower the legs and let the child rest, then ten backward rotations. And so three approaches. The child's lower back should be flat on the floor, and the child's arms can rest on the floor at the back.

Exercise 6

The child is in the starting position on his back, stretched out evenly, arms along the body. The legs should be kept together and slowly raised above the floor low (but beginners can be a little higher - the exercise is quite difficult), then let the legs spread wide, count “one, two, three” and bring them back together and lower them to the floor. Ten reps. Watch the baby's breathing - it should be smooth, calm.

To maintain the correct posture, you need to take 15 minute breaks during homework. One break per hour. In this case, the child should stand up, walk, or do a couple of exercises. You can do it this way - kneel on a chair, put your head on the table with folded arms, while straining your back and bending it with a bridge. Then relax your back muscles and lie down a little relaxed.

Exercises to correct posture in children

Correct posture means proper blood supply to organs, excellent lung function, and a good emotional state. Slouching people often feel depressed, this has already been proven by scientists. Explain this to your child and he will understand you.

The easiest exercise for correcting posture is walking on tiptoes with a book on your head. You can also put a book on your head and walk with your child. Arrange a competition - whoever has the first book to fall will lose.

There is a good exercise for children called "cat". The child is on his knees, resting his hands on the floor, his head is down. You say, “The cat sees the mouse! And the child arches his back with a bridge. You say, “The cat is looking at mom! And the child bends the back, raising his head high, bending in the opposite direction.

Good back exercises are Plank and Floor Push-ups. Push-ups are hard for children. Therefore, you can start training them to do push-ups from their knees. The emphasis is on the arms and bent knees. The arms are wide and symmetrical to the sides of the head. The back is straight. Head not lowered - look forward. A couple of three sets of push-ups is enough. Gradually increase the number of push-ups, and then have the child push-ups, resting on his socks. Moms and dads, too, will not be harmful to join the child. Competitions are also possible here - who will do the best push-ups, who will do the most push-ups.

Plank pose. You can rest on your elbows and socks. The body is stretched out in a string, the back is straight, the eyes look forward, not down. The abdomen is tense. Count to 30 - this is enough for the child at first. Have the child try the Plank Pose in the same way, resting on outstretched arms.

Another good exercise is to have the child sit on the floor in Turkish style, keep his back straight, and stretch his arms over his head and stretch his arms as high as possible. Do it several times - just enough to make him comfortable.

A set of exercises for posture for children

The set of posture exercises for children includes exercises that strengthen the muscle corset and contribute to the formation of correct posture.

To prevent the occurrence of pathology of posture in very young children (up to 4 years old), it is recommended to carry out several specific exercises in the form of a game throughout the day:

Crawl under a chair or under a tight rope.
Put a rope on the floor and walk along it like a tightrope walker.
Crawl on all fours and do not lower your head.
Perform the exercise - a lumberjack, when the child seems to "chop wood", while performing bends.

For older children of preschool age (from 4 years old) and children of school age, the following set of exercises for a beautiful posture is recommended:

Exercise is a wave. The child should sit on his stomach, on the floor with his arms extended forward. After that, it is necessary to simultaneously raise your arms and legs up, pause in this position for several seconds and return to the original position. The number of repetitions is at least five.
Exercise - crocodile. To perform this exercise, the child lies on his stomach, on the floor, while his arms are extended forward and rest their palms on the floor. Then you need to slowly raise your head, bending in the lumbar region and not lifting your hands from the floor. Then return to the original position and relax the body. The number of repetitions is at least five.
It is necessary to lie on your stomach, and place your upper limbs perpendicular to the body, i.e. to the sides. From this position, you need to raise the body, bending in the region of the thoracic spine and stretch up, then return to its original position. There should be five repetitions.
In the prone position, you need to bend your arms at the elbow joints, and hold a gymnastic stick on your shoulder blades. Next, you need to raise the body so that it bends through the gymnastic stick, then return to its original position. The number of repetitions is five.
Lying on your stomach, place your hands in the belt area. It is necessary to lift the body up and the left leg while inhaling, then return to its original position while exhaling. Then the exercise should be done with the right leg raised.
It is necessary to lie on your back and put your hands perpendicular to the body. After, lift the upper limbs up and forward while lifting the left leg so as to touch the hand, then do the exercise with the right leg.
Exercise is a bicycle. To perform it, you need to lie on your back and make movements with your lower limbs similar to riding a bicycle from five to ten rotations. Next, lower the lower limbs to rest for a few seconds and continue the exercise the same number of times.
It is necessary to lie on your back on a plane with a slope, while grasping its lateral surface with your hands. Then bend the lower limbs at the knee joints, pull them to the stomach and exhale. Then straighten the lower limbs and inhale.
In a standing position, you must hold the gymnastic stick with your hands in the area of \u200b\u200bthe shoulder blades. Next, you need to tilt the body forward, raise the upper limbs upward with the removal of the stick. After - return to its original position.
In a standing position with a lowered gymnastic stick in your hands, you need to raise the stick forward and upward as you exhale, then return to the original position while inhaling.
In a standing position with a lowered gymnastic stick in your hands, you need to sit down and raise your hands with a stick forward, and then return to its original position. The back should remain straight.
The initial position is standing with feet shoulder-width apart, arms bent at the elbow joints, while being on the shoulders. Next, you need to tilt the body forward as you exhale and return to the original position while inhaling. The back should be straight.
In a standing position, place your hands on your belt. After that, turn the arms bent at the elbow joints forward while inhaling and return to their original position while exhaling.

These exercises are recommended for daily activities in the morning or evening, depending on the child's activity. The number of repetitions of exercises should be from five to ten, you need to start small - with five repetitions, with a gradual increase. Classes should be started one hour after a meal or before it.

The presented set of exercises is used more for prophylactic purposes, because it is better to prevent a disease than to cure it. Also for the same purpose, an annual visit to a pediatric orthopedist is recommended. It is also useful for correct posture formation:

swimming,
volleyball,
basketball,
skiing,
small physical exercises for ten to fifteen minutes, every hour and a half.

Ideally, not only parents, but also kindergarten teachers and school teachers should observe the formation of correct posture.

Exercises for curvature of posture (scoliosis) for children

Let's see what scoliotic posture is and how does it differ from scoliosis? The medical definition of scoliotic posture is lateral displacement of the spinal column (frontal plane). This pathology can be easily seen. But the difference from scoliosis is that the asymmetry, irregularities and curvature of the vertebra disappear if a person leans forward or lies down. The child will have to take a lateral x-ray of the spine to get an accurate diagnosis. Then - after receiving the diagnosis - taking into account the advice of the doctor, you need to treat the child using an integrated approach. And exercises for scoliotic posture for children will be very useful to you. You can also connect an orthopedic corset to the exercises (as indicated by the doctor), control how your child sits and stands and work with him to eliminate bad habits. Perhaps you will be advised to study in special centers with professional instructors.

Scoliotic posture is the forerunner of scoliosis. These two pathologies are similar - both with scoliotic posture and with scoliosis there is a curvature of the spine, the shoulder blades and shoulders are not symmetrical, asymmetry is also observed in the waist area. The position of the pelvis, as a rule, can be level.

Exercises for scoliotic posture in children can stop the deformity of the spine and make the posture more correct, while the muscles of the trunk are strengthened, there is no muscle imbalance.

Exercises for curvature of posture (scoliosis) for children should be performed daily, with a gradual increase in load and include the following complex:

In a standing position - the lower limbs are shoulder-width apart, and the hands are on the belt. On the count - one or two, it is necessary to tilt the body forward, downward and touch the floor with your fingers as you exhale, after which, on the count of three or four, return to its original position and inhale. The number of repetitions is at least seven.
In a standing position, place your hands behind your head, your back should be straight, carry out circular movements with your body. In the position of the trunk, we inhale from the back, exhale from the front. Repetitions should be at least seven.
In a standing position, place your arms perpendicular to your body and turn your body to the right, return to your original position, and then turn to the left. The exercise should be repeated six to ten times.
In a standing position with hands on the sides, turn the head to the right and left. The number of repetitions of the exercise is at least six.
From a standing position, with hands on the sides, turn the body as deeply as possible - to the right on inhalation - the initial position is to the left on exhalation. The exercise is repeated six to ten times.
Standing with legs shoulder-width apart, behind your back, you need to hold a gymnastic stick at the level of the shoulder blades and tilt the body forward, return to the original position while inhaling and make a slight tilt of the body backwards while exhaling. The exercise should be repeated at least six times.

In the kneeling position, hands rest on the floor with palms, while inhaling, you need to raise your head and look up, after which you need to lower your head and bend your back while exhaling. The number of repetitions is from six to ten times.
In the prone position, the feet should be fixed, and in the hands you need to hold a load weighing approximately two to two and a half kilograms (for example, a sandbag, dumbbells). On inhalation, it is necessary to bend and raise your arms with a load, then exhale and return to the starting position. The exercise is performed at least six times.
It is necessary to sit on the floor and rest your palms behind on the floor, after which, while inhaling, simultaneously raise the lower and upper limbs by forty-five degrees, then return to the original position while exhaling. The number of repetitions is from six to ten times.
Standing with legs shoulder-width apart, you need to hold the expander in your hands behind the back of your head, then at the expense of one or two, spread your arms to the sides and bend in your chest while taking a breath. Then, for a count of three or four, return to its original position and exhale. Repeat the exercise six to ten times.
Having placed the palms of the hands on the surface of the forehead, it is necessary to tilt your head forward, overcoming resistance from the hands and holding your breath. Then return to the starting position, inhale and exhale. The exercise is repeated four times, with a break of no more than ten seconds, the muscle tension during the exercise should be four seconds.
Standing with hands located on the occipital surface, it is necessary to take the head back, overcoming the resistance of the hands. Next, you need to gently lower your hands and inhale and exhale. This exercise is also performed four times, with a break of ten seconds, with muscle tension for four seconds.
Standing with the lower limbs located shoulder-width apart, it is necessary to tilt the body forward and shake with relaxed hands, and then return to its original position. The number of repetitions is at least seven.
It is necessary to lie on your back in the form of a star, i.e. spread the upper and lower limbs to the sides, relax all the muscles for fifteen seconds.
An exercise that requires walking with occasional toes. It can be supplemented by raising the arms at the same time. Repeat at least four to five times.

The above complex is recommended to be performed one hour after or before meals, in the morning or evening. This set of exercises is an auxiliary component of the complex treatment of curvature of the spinal column (scoliosis), which is prescribed, monitored and corrected by a pediatric orthopedist throughout the entire treatment process.

We hope that the article is useful to you and you will help to correct posture for your child. The main thing is to prevent a persistent deterioration in the situation. All in your hands. And you shouldn't omit them.

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Formation of posture in a child is carried out in childhood. During this period, adults must not only control the correct position of the spine, but also create all the necessary conditions for the baby to develop correctly and comprehensively. It is very important to do physical exercises for children from an early age for correct posture. This is not only an excellent prevention, but also a means to strengthen the child's spine and the whole body.

Each child has a certain position when sitting, walking, being in a horizontal position. In this case, it is important that the head is kept straight, the shoulders are deployed, the back is flat, the abdomen is pulled in, the legs are not bent at the knees. Correct posture is not only a beautiful visual appearance, but also a guarantee of the full healthy development of a child. In children with an even and flexible spine, the respiratory and circulatory organs function perfectly, the muscle muscles develop perfectly.

Risks and dangers of poor posture

The development of his musculoskeletal system and the body as a whole depends on what posture the child takes during movements and passive state. Poor posture leads to deformity of the spine and many other organ problems resulting from this. Therefore, it is necessary from childhood to instill in the child the principles of correct body position, to know which exercises develop the correct posture. This is very important for children.

Factors that influence the formation of correct posture in children

At a young age, the spine is very flexible and plastic, it develops a little faster than muscle tissue. A large number of different factors can affect the formation of posture in childhood, namely:

Proper balanced nutrition with the addition of vitamins, minerals, trace elements necessary for the body plays a very important role. If the child lacks protein, calcium and essential nutrients, then this can lead to deformity of the spine, even if all other rules are followed.
Hereditary factors.
Daily regime. With full physical activity, timely and sufficient sleep, balanced nutrition, spending time in the fresh air, not only the musculoskeletal system develops correctly, but the entire body.
Excessive physical activity, improper lifting of weights can lead to deformation of the spine, so it is important to talk with your child about this topic.
Overweight. It is important from early childhood to monitor the child's body weight, since extra pounds will impede full development and can lead to deformation of the spine and, accordingly, incorrect posture.
Workplace, arrangement of a children's room. It is necessary to create all the optimal conditions for work and rest for the child. Be sure to think over the lighting in his room. Watch how the child sits, sleeps. Choose an orthopedic mattress for the bed.
Exercises for children for correct posture allow the spine to receive the necessary physical activity and develop fully.
Shoes for a child also play an important role, it should be special, so as not to contribute to the development of flat feet. Many do not consider this factor important, and its effect on the spine is great.

Reasons for the formation of incorrect posture in a child

It is necessary to pay attention to the fact that the spine at an early age is very vulnerable and easily deformed. Posture can be influenced by a permanent incorrect posture when sitting, physical inactivity, flat feet, living conditions, as well as complications suffered in childhood after an illness. In order to prevent serious disorders of the musculoskeletal system, adults must be very careful about this issue and supervise their child. It is very important to choose exercises that develop the correct posture for the children.

Prevention of posture disorders

In order not to make a lot of efforts for treatment later, it is best to prevent postural disorders, to engage in its prevention, it can be attributed to:

Relaxation of the muscles of the musculoskeletal system. It is important to take a horizontal position for at least an hour a day to relax the muscles.
To create an optimal workplace with good lighting, this is especially important for schoolchildren.
It is imperative to select exercises for children for the correct posture for each child individually, taking into account the characteristics of his body and physical development.
Swimming is an excellent and most effective way to prevent postural disorders in children.

The psychological aspect of correct posture in children

The child must necessarily develop personally, he must be praised, supported. After all, often stoop, lowered shoulders are an indicator of the inner tightness of children. It is necessary to create the most friendly, joyful atmosphere in the house and in the place where he spends a lot of time (kindergarten, school) so that the child feels himself a joyful, happy and full-fledged member of the team. After all, correct posture also carries a psychological factor: all confident successful people walk correctly, with their heads held high, so if parents want to see their children happy and successful, this nuance must be taken into account.

Exercises to form correct posture in children

It is very important from an early age to accustom the child to physical activity, which not only allows you to strengthen the spine, but also to create the habit of keeping it correctly, not to hunch over or slouch. Exercises for children for correct posture develop the habit of the desired body position, fix the correct position. It is best to start with movements that include walking, climbing, crawling. Walking favorably affects the development of feet, is the prevention of flat feet. Further, running and exercises with a ball, a rubber band are introduced.

A set of exercises for correct posture for children

Systematic physical activity and sports are the best prevention of disorders of the musculoskeletal system. Taking into account age, physical development, body characteristics, you can choose individual exercises for children for correct posture, for example:

In a standing position, hands on the belt. It is necessary to spread the elbows back, while shifting the shoulder blades. Take a breath. Return to starting position. Repeat five times.
Spread your arms to the sides and make circular sweeps with your arms back. Repeat ten times.
Spread your legs, put your elbows on your shoulders. Lean forward - inhale. Return to starting position, exhale. Repeat five times.
In a standing position, put your hands behind your back, bend to the right, left. Do it five times.
Pick up a stick. Stretch your arms with a stick forward while bending over. Inhale. Come back. Exhalation. Repeat five times.
Repeat squatting with a stick five times.
Take a horizontal position. Raise your legs alternately five times.
Lie on your stomach, hands on your belt. Unbend the body, repeat five times.
Stand up, hands on your belt, make jumps for thirty seconds, alternating with walking (one minute).
Put your hands in front of your chest, spread and reduce. Repeat five times.

It is important to remember that it is better to start taking preventive measures in time from childhood than to deal with the treatment of the spine in adulthood.

A good, correct posture is not only beautiful, aesthetically pleasing and fashionable.

A straight back indicates excellent health, but curvatures should cause well-deserved fears.

After all, stoop provokes dysfunction of internal organs.

A child with a crooked back often suffers from colds and bronchitis, suffers from constipation and gastritis. Such problems threaten with abnormal development of the heart or lungs. Even before visiting the doctor, the parent will be able to determine if the baby has a posture disorder.

Particular vigilance must be exercised if there are:

Frequent fatigue, clumsiness.
Refusal of outdoor games.
Headaches, soreness in the neck. Pain in limbs after walking.
Sitting on a chair with an emphasis on the arms.
Unwillingness to stay in one position for a long time.
Cracking of joints when moving.

If you observe one or more of these symptoms in your child, you should see your doctor.

Only the attending physician will select medications and procedures according to the type and degree of posture disorder. Massages, hydrotherapy, health-improving gymnastics are used.

Formation of correct posture in children

To acquire a beautiful, correct posture, you should perform such a simple set of exercises:

Stand up straight, put your feet shoulder-width apart, place your hands on your belt... While inhaling, spread your elbows until the shoulder blades touch. As you exhale, return to the starting position. You need to repeat the exercise at least five times.
Spread your arms to the side... Perform backward movements in a circle at least ten times. In this case, breathing can be arbitrary.
Put your legs wider, press your hands to your shoulders... At the exit, tilt forward, while inhaling, return to the starting position. The back should remain straight during the exercise. Exercise at least five inclines.
Put your hands behind your back... Perform five to six side bends.
Pick up a gymnastic stick, stretch your arms in front of you... As you exhale, do a squat, while inhaling, return to the starting position. The back should remain straight. It is necessary to carry out four to five approaches.
Holding the stick in your hands, while inhaling, stretch forward and up... As you exhale, return to the starting position. Repeat four to five times.
Lie on your back, put your arms along your torso... Raise your legs alternately. You need to perform the exercise three to four times.
Lie on your stomach with your hands on your belt... Lift your body up as you inhale, lower it as you exhale. Do three to four sets.
With your hands on your waist, perform high jumps... Alternate these bouncing bumps with walking.
Finally, open the arms while standing.... As you exhale, spread your arms wide, while inhaling, connect.

Exercises to strengthen back muscles

Such a complex will help both in the formation of posture and in the prevention of various diseases.

The execution time for each exercise varies from thirty seconds to three minutes.

Lie on your back... Perform circular movements with your feet to simulate cycling.
Remaining in a supine position, swing straight legs in a horizontal plane... At the same time, the legs are crossed, as if imitating the movement of the scissors.
Sit on the floor, pull your knees towards you and wrap your arms around them.... Roll on the floor on your back. Try to return to the starting position.
Lie on your back with your arms along your body... Bend your legs at the knees. Lift the pelvis off the floor as far as possible. Hold it in this position for five seconds, gently return to the starting position.
Lie on your back, arms, as in the previous exercise, place along the body... With your straight legs, try to reach the floor behind your head. Return carefully to the starting position.
Lying on your stomach, grab your ankles... Stretch up as high as possible.
Lie on your stomach... Exercise your arms and legs at the same time. Lock in this position for a few seconds.
Place your hands and knees on the floor... Perform back bends down, while lifting your head, and bends up (head should be lowered).
The parent can also help the child do the following very effective exercise.... The kid needs to put his hands on the floor, and the adult needs to take him by the ankles. Walk on your hands for a couple of minutes.

To correct any violations, a more functional complex is required.

Correction of the back with curvature

Lie on your back, join your hands at the back of your head... Spread your elbows out to the sides. As you inhale, return to the starting position.
Lie flat on your back... Try to raise your head and shoulders while leaving your whole body motionless.
Lying on your back, alternately pull your knees to your stomach as you exhale... As you inhale, lower your leg to the starting position. The exercise should be done three to five times.
Lie on your stomach, palms down... Raise your legs alternately, try to lift your entire body. Do it three to four times.
Lie on your stomach with your hands under your chin... Raise your head and shoulders slowly. Move your hands to the belt. If you bend, try to connect the shoulder blades. Gently return to the starting position. Do the exercise ten times.
Move from a supine position to a sitting position... The back should remain in the correct, level position.
Lean on your knees and hands... At the same time, lift your right arm and left leg up while inhaling. Repeat the exercise five times. Do the same exercise for the other leg and arm.
Lean on your hands and knees... Bend your arms all the way with your chest to the floor. Perform the movement five times.
Walk on toes and outside edges of your feet within thirty seconds.

Features of loads

After all, each age period is characterized by different characteristics and requires an individual approach when developing a system of physical exercises.

So it is worth noting that for preschoolers are characterized by high activity and at the same time, fast fatiguability... These features are explained by the device of the cardiovascular system of babies. Children under six to seven years of age have a much higher blood circulation rate than adults. That is why the children have such a simple violation of heart rhythms.

Given this specificity, you should correctly plan exercises for a preschooler. Don't overload your child... It is also necessary to choose a period of time for classes in the morning or in the afternoon, since evening exercises can over-excite the baby. But keep in mind that a young athlete needs much less time to rest. After a quarter of an hour of rest, your child can already continue to actively play and practice.

As for school-age children, according to the conclusions of doctors, the older the child is, the more intense his training should be. For example, a schoolchild up to ten years old needs 4.5 hours of physical activity during the day. In this case, the body must spend up to three thousand kilocalories. These indicators for high school students are equal to 3-4 hours and four thousand kilocalories, respectively. For teenagers, it is necessary to develop a plan for a short, but more difficult activity.

Correct posture is important at any age... Take care of your baby's back, and he will delight you with good health and enviable endurance. And even if your child already has some defects in posture, it is not too late to take care of his health.

Exercises for posture disorders in children

If your posture is already impaired and your doctor told you about it, we recommend that you pay attention to the following exercises. You will need a mirror.

We stand near the wall, touching it with shoulder blades, heels, buttocks and the back of the head. We spread our arms to shoulder level with palms from the wall. We slowly slide along the wall with our hands, without changing the position of the back - as before, everything that touched the wall and should touch it, down and up. During the exercise, the muscles of the back and arms should be tense. Chin forward, belly pulled in. Did 10 reps and relax. You can do three approaches 10 times.

The mirror plays an important role in this exercise. Stand in front of him and press against the wall as described in the previous exercise. Now your task is to move away from the hay so that your back remains in the same position as if you were continuing to lean against the wall. We slowly move away from the wall, checking our posture in the mirror. So three or four times.

The starting position is the same as in the previous two exercises - against the wall. Place your hands on your belt. The elbows should touch the wall. We slide along the back with the buttocks, arms, shoulder blades and the back of the head and slowly sit down, and then just get up slowly. Please watch yourself in the mirror. And your two children will be "mirror" you. Five of these slow squats and you can take a break. Once you get used to doing this exercise, you can add the number of squats.

Exercises for correct posture

Exercises to correct posture in children

A set of exercises for posture for children

The set of posture exercises for children includes exercises that strengthen the muscle corset and contribute to the formation of correct posture.

To prevent the occurrence of pathology of posture in very young children (up to 4 years old), it is recommended to carry out several specific exercises in the form of a game throughout the day:

Crawl under a chair or under a tight rope.
Put a rope on the floor and walk along it like a tightrope walker.
Crawl on all fours and do not lower your head.
Perform the exercise - a lumberjack, when the child seems to "chop wood", while performing bends.

For older children of preschool age (from 4 years old) and children of school age, the following set of exercises for a beautiful posture is recommended:

Exercise is a wave. The child should sit on his stomach, on the floor with his arms extended forward. After that, it is necessary to simultaneously raise your arms and legs up, pause in this position for several seconds and return to the original position. The number of repetitions is at least five.
Exercise - crocodile. To perform this exercise, the child lies on his stomach, on the floor, while his arms are extended forward and rest their palms on the floor. Then you need to slowly raise your head, bending in the lumbar region and not lifting your hands from the floor. Then return to the original position and relax the body. The number of repetitions is at least five.
It is necessary to lie on your stomach, and place your upper limbs perpendicular to the body, i.e. to the sides. From this position, you need to raise the body, bending in the region of the thoracic spine and stretch up, then return to its original position. There should be five repetitions.
In the prone position, you need to bend your arms at the elbow joints, and hold a gymnastic stick on your shoulder blades. Next, you need to raise the body so that it bends through the gymnastic stick, then return to its original position. The number of repetitions is five.
Lying on your stomach, place your hands in the belt area. It is necessary to lift the body up and the left leg while inhaling, then return to its original position while exhaling. Then the exercise should be done with the right leg raised.
It is necessary to lie on your back and put your hands perpendicular to the body. After, lift the upper limbs up and forward while lifting the left leg so as to touch the hand, then do the exercise with the right leg.
Exercise is a bicycle. To perform it, you need to lie on your back and make movements with your lower limbs similar to riding a bicycle from five to ten rotations. Next, lower the lower limbs to rest for a few seconds and continue the exercise the same number of times.
It is necessary to lie on your back on a plane with a slope, while grasping its lateral surface with your hands. Then bend the lower limbs at the knee joints, pull them to the stomach and exhale. Then straighten the lower limbs and inhale.
In a standing position, you must hold the gymnastic stick with your hands in the area of \u200b\u200bthe shoulder blades. Next, you need to tilt the body forward, raise the upper limbs upward with the removal of the stick. After - return to its original position.
In a standing position with a lowered gymnastic stick in your hands, you need to raise the stick forward and upward as you exhale, then return to the original position while inhaling.
In a standing position with a lowered gymnastic stick in your hands, you need to sit down and raise your hands with a stick forward, and then return to its original position. The back should remain straight.
The initial position is standing with feet shoulder-width apart, arms bent at the elbow joints, while being on the shoulders. Next, you need to tilt the body forward as you exhale and return to the original position while inhaling. The back should be straight.
In a standing position, place your hands on your belt. After that, turn the arms bent at the elbow joints forward while inhaling and return to their original position while exhaling.

swimming,
volleyball,
basketball,
skiing,
small physical exercises for ten to fifteen minutes, every hour and a half.

Ideally, not only parents, but also kindergarten teachers and school teachers should observe the formation of correct posture.

Exercises for curvature of posture (scoliosis) for children

Exercises for scoliotic posture in children can stop the deformity of the spine and make the posture more correct, while the muscles of the trunk are strengthened, there is no muscle imbalance.

Exercises for curvature of posture (scoliosis) for children should be performed daily, with a gradual increase in load and include the following complex:

In a standing position - the lower limbs are shoulder-width apart, and the hands are on the belt. On the count - one or two, it is necessary to tilt the body forward, downward and touch the floor with your fingers as you exhale, after which, on the count of three or four, return to its original position and inhale. The number of repetitions is at least seven.
In a standing position, place your hands behind your head, your back should be straight, carry out circular movements with your body. In the position of the trunk, we inhale from the back, exhale from the front. Repetitions should be at least seven.
In a standing position, place your arms perpendicular to your body and turn your body to the right, return to your original position, and then turn to the left. The exercise should be repeated six to ten times.
In a standing position with hands on the sides, turn the head to the right and left. The number of repetitions of the exercise is at least six.
From a standing position, with hands on the sides, turn the body as deeply as possible - to the right on inhalation - the initial position is to the left on exhalation. The exercise is repeated six to ten times.
Standing with legs shoulder-width apart, behind your back, you need to hold a gymnastic stick at the level of the shoulder blades and tilt the body forward, return to the original position while inhaling and make a slight tilt of the body backwards while exhaling. The exercise should be repeated at least six times.

In the kneeling position, hands rest on the floor with palms, while inhaling, you need to raise your head and look up, after which you need to lower your head and bend your back while exhaling. The number of repetitions is from six to ten times.
In the prone position, the feet should be fixed, and in the hands you need to hold a load weighing approximately two to two and a half kilograms (for example, a sandbag, dumbbells). On inhalation, it is necessary to bend and raise your arms with a load, then exhale and return to the starting position. The exercise is performed at least six times.
It is necessary to sit on the floor and rest your palms behind on the floor, after which, while inhaling, simultaneously raise the lower and upper limbs by forty-five degrees, then return to the original position while exhaling. The number of repetitions is from six to ten times.
Standing with legs shoulder-width apart, you need to hold the expander in your hands behind the back of your head, then at the expense of one or two, spread your arms to the sides and bend in your chest while taking a breath. Then, for a count of three or four, return to its original position and exhale. Repeat the exercise six to ten times.
Having placed the palms of the hands on the surface of the forehead, it is necessary to tilt your head forward, overcoming resistance from the hands and holding your breath. Then return to the starting position, inhale and exhale. The exercise is repeated four times, with a break of no more than ten seconds, the muscle tension during the exercise should be four seconds.
Standing with hands located on the occipital surface, it is necessary to take the head back, overcoming the resistance of the hands. Next, you need to gently lower your hands and inhale and exhale. This exercise is also performed four times, with a break of ten seconds, with muscle tension for four seconds.
Standing with the lower limbs located shoulder-width apart, it is necessary to tilt the body forward and shake with relaxed hands, and then return to its original position. The number of repetitions is at least seven.
It is necessary to lie on your back in the form of a star, i.e. spread the upper and lower limbs to the sides, relax all the muscles for fifteen seconds.
An exercise that requires walking with occasional toes. It can be supplemented by raising the arms at the same time. Repeat at least four to five times.

The key to the health of an adult is his correct posture in childhood, and these words are worth listening to, because a curved spine can lead to damage to internal organs, which is fraught with malfunctions for the whole body. To this end, doctors advise children to practice posture exercises from an early age. Starting from 2-3 months, the most ordinary massage and gymnastics for children should be used, because it is always better to prevent the disease than to try to eliminate it later.

Exercise therapy in violation of posture

Exercise therapy for the spine is a series of physical exercises for posture disorders in children. With the help of physical therapy you can:

Correct the abnormal curvature of the spine;
Tone the child's muscle corset;
To instill in the baby the habit from childhood to correctly hold his back, in whatever position the body is.

Usually, physiotherapy exercises for children of school and preschool age are prescribed 3-4 times a week for 2-3 months with a possible break of 1.5-2 months. During the course, the child needs to complete 4 such "approaches". To quickly achieve the desired results, doctors advise to constantly complicate the set of exercises about once every three weeks. If you do not pay attention to this recommendation, the muscles can soon get used to the same loads, and therefore the effectiveness of your exercises will noticeably decrease.

Contraindications

Physical therapy exercises for children with posture problems have contraindications. The following cannot be admitted to exercise therapy:

Children with severe muscle tension caused by improper position of the spine;
Children who have a pinched nerve root;
Children with a large number of vertebral and cerebral vessels;
Guys with a low pain limit.

See also: How to identify scoliosis at an early stage?

Remedial gymnastics for schoolchildren

This type of gymnastics plays an essential role in the formation of normal posture in a child. This problem is often faced by the most ordinary schoolchildren sitting in a bent and half bent position in the classroom. They have to sit in one position for quite a long time, after which the back muscles begin to feel fatigue, and, as a result, hurt. In this regard, children have to strongly arch the spine back, or bend to the side in order to relieve incredible tension from the muscles.

If you notice that your child attending school has a posture disorder, you should immediately seek help from a doctor, and not try to solve the problem on your own, as many parents do. Indeed, in the case of independent exercises, it is possible inadvertently to stretch or tear the muscles of the back, which will attract even more problems.

Remember that only a doctor can answer the question of what set of exercises for your child can develop a normal posture. Having considered the individual characteristics of the student, he will select measures to correct his back.

All the ways how to correct posture - corsets, massage, exercise therapy

A set of exercises for prevention

Now there are a lot of activities that can help a child to develop the correct posture. Moreover, exercises for correcting posture in children are also suitable for adults who are faced with this problem.

To acquire an even and stately posture, you must perform the following easy set of exercises:

We stand on our feet and hold them wider than our shoulders. We put our hands on the belt. When inhaling, we spread the elbows until the shoulder blades close. When exhaling, we come to the starting point. We repeat the exercise five times.
We perform rotational movements with our hands. To do this, place them on the sides, then rotate them back and forth. You can breathe freely while performing one of the charging elements.
Place your legs as wide as possible, press your hands tightly to your shoulders. When you exhale, bends forward, while inhaling, you should take the starting position. Remember to keep your back straight when doing the exercise. Such inclinations must be performed at least seven.
Next, we carefully connect our hands behind our back. In this position, we perform bends. Back - forward, right - left. And so six times.
We take the bodybar in our hands and pull it out in front of us. While exhaling, do a squat. On exhalation, return to the starting point. Keep your back as straight as possible. Do five to six of these approaches.
Hold the bodybar in your hands. When inhaling, we stretch forward and up. As we exhale, we return and repeat the exercise.

The next exercise is done while lying down. At the same time, the arms are located along the body, and the legs alternately rise and fall. Four repetitions will be sufficient.

We lie down on our stomach again. On inhalation, it slowly raises the body; on exhalation, we lower it. Do four sets.
Place your hands on your belt and jump up. Jumping should be alternated with walking around the room.
Finally, do the exercise while standing, arms spread. On exhalation, the arms are divorced, on inhalation - they come together.

Exercises for severe curvature

If the posture of your baby is already impaired, and the attending doctor told you about this, then we recommend that you contact if there is a violation of posture in special-purpose children.

First exercise

The essence of the exercise is that the patient needs to stand near a wall or any other flat surface so that you can lean against it with the back of your body. Next, the arms are spread, raised at shoulder level with palms from the surface. Further, we slowly slide along the wall with our hands, without changing the position of the back. All those parts of the body that touched the wall should not change their position. As you complete the task, your back and arm muscles should be tense without fail. This type of exercise is performed 7-8 times.

Second exercise

The next exercise involves using a mirror in it. According to him, you must stand in front of this reflective object and press against the wall as described in the first exercise. Next, try to move away from the wall so that the back does not change its position relative to the wall ... From the outside, everything should look as if you are still "holding on" to the wall. Move away from her very slowly, and remember to cast your eyes at the mirror. Do you have the correct posture? This exercise is performed in three sets.

Third exercise

We again stand near the wall. We position our elbows so that they touch the flat surface we have chosen. We slide along the wall with our hands, buttocks, the back of the head and shoulder blades and sit down slowly. Then stand up at the same slow pace. It is important at this moment to look carefully at the mirror. For your child, you will be a kind of reflection. After five such squats, you can rest, and repeat this exercise a couple more times.

Must See: Fish Back Exercise

Physical education for correct posture

Normal posture is the key to good blood supply to organs, normal functioning of the pulmonary system and good mood. Slouching children and adolescents often feel oppressed, and this fact has been scientifically verified by experts. Try to convey this fact to your baby, and he will surely hear you.

The simplest workout for good posture is toe walking with an object on your head. For example, you can use a book as a subject. Try to arrange a tournament - whoever misses the book first will lose. The exercise that is useful for the back will develop into a game, and you can lure the baby for a while.

Also a great exercise is "Cat". To do this, you need to get on all fours and lower your head down. To turn a difficult task into a game, say the phrase - "The cat sees the mouse!", In which the child must arch his back with a bridge. At the same time with his head down. And then say the phrase - "The cat sees mom!", After which the baby should raise his head high and bend his back to the other side. And by the way, this exercise is good for adults too, so do not hesitate to do it with your child in a playful way. This, in addition to the benefits of posture, will bring you closer together.

To make the posture correct, push-ups and the so-called plank will not interfere. For ease of push-ups, you can start on your knees. Do not be lazy either. You can, for example, do push-ups with your child every day, and at the end of the month arrange a competition for who is better and more push-ups.

The correct posture of a student is a matter of concern for doctors. Today, curvature of the spine is observed in 80% of school-age children. The reason for this phenomenon lies not only in the wrong landing at the school desk, but also in the peculiarities of the person's lifestyle. What is posture and how it affects human health, we will analyze in the article.

Poor posture is accompanied by the displacement of all organs of the human body. To prevent this from happening, it is necessary to identify this pathology in a timely manner. For this, a person should take a familiar standing position with heels brought together and socks diverging at an angle of 45-50 degrees.

The following parameters are evaluated:

Position and symmetry of the upper limb girdle;
Projection of the spine axis and the state of physiological curves;
Pelvic tilt and chest shape;
The position of the lower limbs.

If the symmetry of the above-described anatomical structures is disturbed, an X-ray examination of the spine is prescribed to exclude the pathology of the spinal column. If it is detected, spinal diseases are treated. Posture disorder in this case is secondary (arising after the curvature of the spinal column).

The pathological posture of the student is most often primary. It is formed due to the asynchronous development of skeletal muscles on both sides of the back with an improper fit at the school desk.

The growth and formation of the spinal column in children occurs before the age of 25. At this time, he is highly susceptible to external influences. So, with prolonged incorrect seating at a school desk, the back muscle corset on both sides is formed asymmetrically. In this case, on the one hand, the muscles are in a state of contraction, and on the other, they are relaxed. As a result, the hypertensive musculature forms a displacement of the axis of the spinal column in its direction.

In the process of life, the spine undergoes several stages of restructuring, during which it is most susceptible to pathological effects:

After birth, physiological curves are formed (in the cervical, thoracic, lumbar and sacral regions);
During school years, the cartilaginous structure of the vertebrae begins to gradually ossify (saturate with calcium salts). If at this time the vertebrae are damaged, they do not fuse properly and never return to their normal state;
From 30 to 50 years of age, the processes of gradual involution of the spinal column begin. After 50 years, the physiological curves are flattened, and the cartilaginous tissue becomes weaker.

Measuring the spine axis with a plumb line

Due to the above changes, it is very important to correctly ensure the formation of the axis of the spinal column during school years. Only competent prevention of posture disorders in schoolchildren will prevent serious pathology in the future.

Posture affects the location of all internal organs. Their displacement relative to each other disrupts many physiological processes:

Changes in blood pressure and heart function due to difficulties with the "pumping" of blood through the vessels;
The movement of feces through the intestines is difficult;
Problems with urination;
Due to the compression of the nerve roots, pain occurs in various organs.

How to identify a violation

To assess posture at home, you must follow these steps:

Stand tight against a flat wall;
Bring your heels together and place your toes at a 45-degree angle;
Lower your hands at the seams.

Try to stick your hand between the wall and your lower back. If the hand does not pass, the person has correct posture.

To eliminate errors, you should pay attention to the following subtleties:

The head should be on the same vertical with the body;
The relief of the neck should be symmetrical (assessed along a line drawn from the edge of the shoulder to the tragus of the ear);
Shoulders and shoulder blades are at the same level.

There is a method for determining the mobility of the spine. For this:

Stand upright and try to reach the floor with your fingertips;
Tilt your torso to the right and reach the floor. Similarly, tilt to the other side;
Lean back as much as possible.

If a person, while performing these inclinations, cannot reach the horizontal level, it is obvious that he has a mobility disorder. To determine its degree, you should measure the remaining distance, which is not enough to the floor. When leaning forward and to the sides, the distance between the tips of the third fingers of the hand and the horizontal surface is estimated. When bending backwards, measure the height between the seventh cervical vertebra and the intergluteal fold.

There are tests to assess strength endurance, which often changes with poor posture. To do this, a person should perform the "swallow" exercise (see figure) and fix the time that he can stay in this position.

Exercise "swallow":

Children 7-11 years old should normally withstand the pose for 2 minutes;
Teenagers should fix positions for about 2.5 minutes;
Adults - more than 3 minutes.

If a person has a violation of posture, and strength endurance is not impaired, a complex of therapeutic exercises is used.

The main types of back defects

Posture defects occur due to a violation of the normal development of the muscular corset of the back. They lead to a change in the physiological concavities and bulges. If the condition continues for a long time, the curvature of the spine in the lateral plane (scoliosis) is observed.

The curvature of the back can be in two planes: frontal and sagittal.

Back defects in the sagittal plane:

Round back - flattening of lordosis in the lumbar spine and an increase in the degree of convexity of the thoracic kyphosis;
Round back - an increase in the angle of inclination of the pelvis, as well as all the bends of the spinal column;
Slouching - a decrease in lordosis and an increase in thoracic kyphosis;
Flat back - decrease in pelvic inclination and lumbar lordosis with low severity of thoracic kyphosis;
Flatback back - an increase in lordosis in the lumbar spine with a decrease in thoracic kyphosis.

In addition to changes in the back, with the above defects, secondary changes are observed:

Flattening of the shoulder blades;
Retraction of the chest;
Tilting the head and neck forward;
Pterygoid protrusion of the shoulder blades;
Divergence of the knees to the sides;
Thinning of the muscle group in the back of the thigh.

Defects in the frontal plane lead to a violation of symmetry between the left and right half of the body.

Treatment of back defects involves adherence to some mandatory principles:

Sleep only on a hard bed;
Constant physical activity;
Rejection of bad habits;
Quality control of the load on the spine;
Precise correction of the shoe when shortening the leg. Different leg lengths are common in back deformities.

Posture disorders require the appointment of special therapeutic exercises. Doctors choose the types depending on the characteristics of the back defects:

With a flat and flat-concave back, gymnastics is required to improve the mobility of the spine;
With lateral curvature, exercises are prescribed to strengthen the thoracic kyphosis;
A round back requires physical therapy to improve the functionality of the shoulder girdle.

There are 3 main groups of exercises to correct back defects:

To improve mobility;
To strengthen the thoracic kyphosis;
To enhance the functionality of the shoulder girdle.

Types of gymnastics to improve mobility:

Strengthen your abdominal and back muscles 2-3 times a day before meals. Press against the wall so that the shoulders, back of the head, heels and pelvis are snug against the surface. To eliminate gaps between the spine and back, it is necessary to draw in the stomach. Duration of maintaining a position - 60 seconds;
Breathe in evenly while standing, and as you exhale, draw in your stomach and sit on the floor. Inhale and sit on your knees. In this case, the hands should be down. Repeat the exercise 6-8 times.

Exercises to strengthen kyphosis:

Sit on the mat with your legs bent, your neck upright, your feet folded together, and your chin tucked up. Don't breathe deeply and evenly. Repeat the complex 10-20 times;
In a sitting position, perform 10-15 torso bends forward and backward. At the same time, breathe evenly. After completing 5 inclines, you need to relax for 30 seconds.

Exercises to improve the functionality of the shoulder girdle:

Take a small breath and bulge your belly forward. As you exhale, pull your stomach in strongly. Repeat gymnastics 2 times a day, 30-60 times. The number of repetitions should be constantly increasing;
Rotate your arms to the sides to the right and left. The number of repetitions is 15-20. Simultaneously with gymnastics, you must breathe evenly.

How to prevent slouching in schoolchildren

To form the correct posture of the student, the following recommendations must be followed:

You can't write with your nose. When sitting at a school desk, you should not rest your chest close on its edge. On the contrary, you must try to keep your back upright near the back of the chair;
The desk should be located at the level of the student's lower chest. If it is too high, the writing hand will constantly rise upward, forming an upward rise of the right shoulder girdle;
The chair should be selected in height so that it matches the size of the lower leg (including shoes);
The width of the seat should be on average 2/3 of the student's thigh length;
Between the back and the table of the desk there should be a distance equal to the size of the student's chest in the anterior-posterior direction with the addition of 5 cm;
When writing, the child must take the correct posture: legs at right angles, the back of the head is raised, the chin is lowered, the shoulder girdle is at the same level.

Poor posture is a complex symptom complex of pathology that affects almost all organs. Its treatment requires the duration and regularity of repetitions of specific gymnastic exercises.

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 moms, the site will tell you what exercises you need to do for correct posture in children, as well as for its violations. It is important not only to correct already identified defects, but also to prevent them. After all, scoliotic posture is a serious problem on the way of forming a harmonious body of a child.

What is the point of exercise?

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

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

Gymnastics helps the child to keep the posture straight, eliminates pinching, gives mobility to the ligaments. With the systematic performance of exercises, the child ceases to take the usual pathological posture while sitting at the table. And this has a positive effect on his general condition: headaches pass, breathing becomes deep, weight normalizes, endurance increases.

A set of exercises for the formation of correct posture

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

Legs shoulder-width apart, hands are at the waist. On "one" try to close your elbows so that the shoulder blades touch. On two, return your arms to their original position. Reps - 5.
Back straight, arms spread apart. Move your hands back in a circle, being careful not to lower them. In this case, the body must remain motionless. Reps - 10.
Spread your legs wide apart, place your hands on your shoulders so that your elbows look strictly in opposite directions. On "one" - tilt forward, on "two" - in the opposite position. Keep your back straight all the time. Reps - 5.
Clasp your hands behind your back in a lock. Make 5 bends to both sides.
Take a gymnastic stick by the ends with both hands, straighten them in front of you. On "one" - squatting, on "two" - return to the reverse position. Reps - 5.
With the same stick and in the same position, reach upward with all your strength, rising on tiptoes. Feel the tension - come back. Repeat 5 times.
Take the position "lying on your back, hands at the seams." First lift one leg 30 degrees from the floor line, lock it for 5 seconds, then repeat the exercise with the other leg. Perform 5 sets on both legs.
Move to your stomach, stretch your arms forward. Make a classic boat, raising your legs and arms at the same time. 3-4 approaches are enough.
With your hands on your belt, walk in a circle, making a jump every 3 steps.

Finish the session by restoring breathing: raise your arms up 3 times while inhaling, and lower them as you exhale. During exercise, you cannot 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

In addition to the first set of exercises, there is a complex that purposefully strengthens the muscles of the back. Each exercise can take from half a minute to 3 minutes to complete.

Lying on your back, combine two leg exercises: first "bike", then "scissors" in the horizontal plane.
Sitting on the floor, wrap your arms around your legs bent at the knees. Ride on your back, and then, without unhooking your hands, try to sit back down.
Lie on your back with your arms extended along your body, knees bent. Raise your pelvis as far from the floor as possible, hold the pose for 5 seconds and slowly return to the starting position.
The situation is similar to the previous one. Close straight legs, try to throw over your head and reach the floor with your fingertips.
Roll onto your stomach. Grasp your ankles with both hands and stretch your whole body up.
Get down on your hands and knees. Alternately bend your back up (your head also stretches up) and down (lower your head).
Walking on hands is very effective when an adult holds the child with both hands by the ankles.

These posture exercises are useful for children to keep the spine in the correct physiological shape and to correct mild degrees. Parents need to make sure that the child does not hold his breath during exercise.

How to correct your posture using gymnastics?

The following set of exercises is selected in order to correct an already pathological posture:

While lying on your back, join your hands in a lock at the back of your head so that your elbows touch each other. On "one", without disconnecting the lock, spread your arms as far as possible to the sides. On "two" again bring your elbows together. It is recommended to do 5 reps.
Lying on your back, try to raise your head and shoulders, while keeping your body still. Repeat 5 times.
Then, from the same position, curl up into a ball, pulling your knees to your chest. Keep your shoulder blades on the floor. Then lower your knees. Repeat 5 times.
Roll over on your stomach, place your hands so that your palms rest on the floor at a level just above the waist. Now raise both legs at the same time and try to push off the floor with your hands. 3-4 repetitions are enough.
Sit on the floor with your back straight. Get up on your arms and legs. Now lift your right leg and left arm off the floor at the same time, keeping your balance. Change sides. Repeat 5 times.
Get down on your knees and arms, hips and back should be in the same horizontal line. Do 5 push-ups.

Finish the set with tiptoe walking and bear gait (on the outer sides of the feet), and do breathing recovery. The proposed exercises for correcting posture in children require concentration, systematicity and consistency. Only in this case it is possible to effectively deal with disorders of the back and spine health.

Load distribution

The optimal complex of therapeutic gymnasts and prevention of curvature of the spine should always take into account the age, physical capabilities of the child and his condition. If he has a cold or is going through 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 old: preschoolers, despite their activity, are not ready for heavy loads. They get tired quickly due to the not yet fully formed cardiovascular system. To form the correct shape of the spine and strengthen the muscles of the back, it is recommended to do exercises every day in 2 sets of 15 minutes, preferably in the morning or afternoon. Evening activities can excite the child and have difficulty falling 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 starting the fight against spinal disorders, visit a doctor: only he can determine the optimal degree of physical activity, taking into account the age of your child.

Exercise therapy for violation of posture must be done daily if you really need to correct it. Unfortunately, over the past decades, the issue of poor posture has become acute and topical. This is mainly due to an inactive lifestyle, prolonged employment at the computer and sedentary work.

Inappropriate posture affects not only the person's entourage, but also the overall picture of health. Exercise therapy can help to cope with this problem.

The value and role of exercise therapy

Therapeutic physical culture is a method of prevention and treatment of impaired posture, which is based on a set of specialized exercises. Recreational physical culture is divided into two categories - general and special.

General exercise therapy is aimed at cumulative training, which includes a set of exercises for the development of various muscle groups in order to strengthen and comprehensive development of the body.

Special exercise therapy is focused on certain exercises, during which specific muscle groups are involved, the function of which could be impaired due to injuries or diseases.

The central tasks of exercise therapy are:

minimizing the occurrence of serious consequences;
training the body as a whole;
creating favorable conditions for movements in the spine;
correction of inappropriate posture;
strengthening the correct posture position;
increasing muscle tone and endurance.

A set of exercises for children

In childhood, the formation of the body takes place and if the foundations of a beautiful posture are not initially laid, then serious complications may form in the future.

Exercise therapy for children with postural disorders:

While standing, place your hands parallel to the axis of the body. It is necessary to take a deep breath, bending over to touch the floor with your palms and exhale. Then return to the starting position with your back as straight as possible.
The initial position is similar to the previous one, but the arms are folded at the back of the head. The chest must be bent as much as possible, and the elbows must be pulled back all the way, in this position to perform twisting.
Bending and rotating the head is an effective exercise.
Kitty.
The boat.

Before starting, it is advisable to use a glass of water, juice or tea without sugar; you should refuse to eat.

Gymnastics with scoliotic form

Scoliotic posture is a pathological distortion of the normal position of the spine with a general displacement of the vertebrae. It is quite easy to detect scoliotic posture, since such changes are accompanied by asymmetry in the shoulders and shoulder blades, which is visible to the naked eye.

In most cases, the presented type of posture is observed in primary school students who maintain an incorrect position while sitting at a desk.

Trainings to eliminate this ailment are based mainly on the following exercises:

while standing, it is necessary to inhale, which is accompanied by raising the hands up above the head to the maximum level, exhaling - by smooth lowering;
alternate flexion of the knee and its abduction to the abdomen;
while standing, take a breath and rise on toes all the way, while spreading your arms to the sides and stretching your neck, while exhaling - the initial position;
tilting the body forward with a gymnastic stick lying on the shoulder blades;
standing, in the hands of any stick, on the inhale raising the arms up, on the exhale - lowering;
Bicycle lying on your back;
The boat.

The exercises presented must be repeated at least seven times. The boat should be held as long as possible and repeated four times. Bike - fifteen revolutions in one set, the number of repetitions is four.

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Exercises for schoolchildren

In order to prevent the appearance of undesirable consequences associated with a violation of posture, it is necessary to do exercise therapy with the child.

The set of exercises includes:

Standing with the ball in hand. On inhalation, raising the ball upward, on exhalation - lowering to chest level with maximum elbow abduction and subsequent lowering of the arms.
The starting pose is similar. Raise your hands with the ball up, bend in the back and throw the ball back. Return to the starting position with your arms over the sides.
Scissors.
The boat.
A bike.
Lying on your back, alternately raise straight legs at an angle of 45 degrees.
Bends forward and to the sides with a gymnastic stick.
Standing on all fours, raise your left arm and right leg at the same time. Hold the pose for five seconds, then change arms / legs.

All exercises must be repeated at least five times at a slow pace. It is recommended to enroll the child in the swimming section, because it is in the water that the spine is in an even position, and the work of the muscles during rowing helps to fix the correct posture.

Posture curvature massage

Massage is a preparatory stage before the direct occupation of health-improving gymnastics. Thanks to massage, you can identify the main problem and, based on this, choose the appropriate set of exercises.

In addition, massage normalizes blood circulation in the spine, increases nutrient flow and balances metabolism, and tune the muscles for exercise.

There are several central massage techniques:

Shallow and deep stroking action.
Rubbing.
Kneading.
Vibration.

Each of the methods presented has its own specific effect on the body, therefore, when resorting to massage, you should contact exclusively professionals, you should not self-medicate.

Exercises for correct posture

Exercise 1

Exercise 2

Exercise # 3

Exercise 4

Exercise 5

Exercise 6

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Exercises to form correct posture in children

A set of exercises for correct posture for children

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A set of exercises for posture for children

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First exercise

Second exercise

Third exercise

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A set of exercises for the formation of correct posture

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Order 1 on the democratization of the army adopted

Order number 1 introduced

Alexander Mikhailovich (grandson of Nicholas I)