Exercises for poor posture for children. Therapeutic exercise for postural disorders

A straight back, a straight and easy gait, a smile on the face - these are indicators of a person’s external well-being and self-confidence. Most parents imagine their own children like this in the future. At the same time, a lot of attention is paid to the education and upbringing of the younger generation, but physical training, morning exercises, and the formation of posture are not enough. Childhood is precisely the time when the basis for an attentive and caring attitude towards oneself, one’s body and health is laid.

This article will discuss the formation of correct posture, the importance of this process, and also provide simple but interesting exercises to strengthen the muscle corset.

“Keep your back straight!”

The process of developing posture should begin from early childhood. Even babies begin to receive massage at home to strengthen their back muscles. In addition, for the same purpose, children are recommended to swim from the first months of life. In the future, parents should monitor the correct position of the baby’s body during feeding, sleeping, and playing.

The well-known phrase “straight back” is actually not true in everything. If we talk about healthy, correct and beautiful posture, it still involves bending: in the cervical and lumbar regions, a forward bend (lordosis), and in the thoracic and pelvic regions, a backward bend (kyphosis). When the back does not have such curves, this indicates severe postural problems.

Preventative measures for curvature of the spine can include competent organization of children's play and work places, a fairly rigid orthopedic mattress, sports and special health-improving gymnastics.

Consequences of spinal curvature

It should be noted that poor posture can have quite serious consequences for the physical and psychological health of children. These include the following:

• prolapse of internal organs, and because of this - disturbances in their functioning, the occurrence of various diseases;
• decreased lung volume, which may cause shortness of breath and the child will get tired faster;
• back pain, as it is difficult for muscles and joints to cope with the extra load;
• problems with remembering due to the fact that the blood is not sufficiently saturated with oxygen. This may cause headaches and increase body fatigue;
• low self-esteem, dissatisfaction with oneself, rejection of one’s physical self.

Consequently, problems due to incorrect posture are quite serious in their consequences for the growing body. The good news is that an extensive exercise program has been developed to correct such problems.

• Wearing a special corset with magnetic inserts. It is important to choose the right size here. It is advisable to make such a purchase in specialized orthopedic salons or stores. The corset supports the back and does not allow it to bend, and therefore the child learns to sit and stand straight.
• Physiotherapy. It includes special exercises that are first carried out by the doctor with the child, and then parents can organize them for their children.
• Sport. Swimming, yoga, horseback riding and gymnastics are especially beneficial for the back. But it is important not to overload the baby with physical activity; it must be correct and feasible. Sometimes morning exercises can be a substitute for sports.
• Massage (manual therapy). These procedures are aimed at relaxing muscles, removing toxins from them, and improving blood circulation.
• Operation. It is indicated in extreme and advanced cases.

In any case, it has been proven that posture problems can be corrected even at home.

How to fix deficiencies

Let's look at the simplest and most accessible exercises, which are recommended not only for children, but also for adults. This type of gymnastics is first performed in one approach with five to six repetitions. Children are then targeted for three sets of ten repetitions of the exercises.

1. "Book on head" This technique has long been used to correct deficiencies. They even teach waiters this way so that they don’t bend under the weight of the tray. You need to put a medium-sized book on your head, walk with it, sit, trying to hold it. Thanks to this, not only correct posture is formed, but also the neck muscles are well trained.
2. "Gurney." You should lie on your stomach. Take turns raising your outstretched arms, chest, and then legs and pelvis. Such exercises will strengthen the entire spine.
3. "Kitty." Get on your knees, lean on your palms. It’s good to bend your back, and then, on the contrary, arch it. For children, you can diversify this exercise with sounds. When bending, they can say: “Pur!”, and when bending: “Meow!”.
4. "Boat". Lying on your stomach, you should stretch your arms forward. Then they raise their arms and legs together as far as possible, as if depicting a boat. You should stay in this position for at least 2-3 seconds. This is a good exercise not only for the back, but also for the abdominal muscles.
5. "Support". You should stand against the wall and press your back against it. Hands should be located along the body. Next, they squat while maintaining support, that is, in contact with the wall. Then they return to their original position.
6. "Bike". This exercise has been familiar to everyone since childhood, but it has not lost its relevance and effectiveness for correcting spinal defects to this day. You need to lie on your back, raise your legs up and make rotational movements at a calm pace, imitating a bicycle ride.
7. "A ball in my stomach." Toned abdominal muscles are also important for correct posture. While sitting on a chair, you should imagine that there is a balloon in your stomach, which you try to inflate as much as possible when you inhale, and deflate when you exhale.
8. "Lock". Aimed at correcting stoop, it is performed while standing. One hand is thrown behind the back, where it is connected with the second hand in a lock. You should stay in this position for about ten seconds. Then the hands change.
9. "Hands-ropes." Performed while standing. Bend over so that your upper body is parallel to the floor. Then you need to stay in this position, hanging your arms, which should be relaxed and dangling like ropes. This is an important skill for correct posture, since even when bending over, a person can bend his back.
10. "Hugs." When finishing exercises, you should always provide relaxing moments. If this is morning gymnastics in the gym, then you can hang on the horizontal bar for a few minutes. When the exercises are performed at home, the child can hug an adult by the neck or hang on mom or dad.

Morning exercises can also consist of such exercises, as they will help the body invigorate and feel in good shape.

Consequently, gymnastics to correct problems with posture is quite accessible to both children and adults at home. The main thing is the desire of adults to devote their time to these exercises. It should be remembered that these efforts will not be wasted, as they will strengthen not only the children’s spine, but also their health in general.

(can be performed from 4-5 years old until adolescence)

Starting position: standing with your back against the wall

1. Stand against the wall, touching it simultaneously with the back of your head and shoulder blades, buttocks, calves and heels. Remember the position and move a little away from the wall.
2. Maintaining your posture, extend your arms in front of you, squat down and stand up. Perform squats 5-6 times.
3. In the same correct standing position, successively relax the muscles of the neck, shoulders, waist, then the muscles of the arms and the rest of the muscles of the body. Repeat the exercise 6-7 times.
4. Stand on your toes with your back straight and hold for 5-7 seconds. Repeat 7-8 times.
5. Sit down, spreading your knees to the sides. Straighten your back, raise your chin, and slowly stand up. Repeat 6-7 times.

Starting position: sitting on a bench without a back against the wall

1. Straighten your back, lightly press the back of your head, shoulder blades and buttocks against the wall.
2. Gradually relax your neck and shoulder muscles, lower your head, relax your back muscles, then straighten up.

Starting position: lying on the floor

1. Lying on your stomach, bend your elbows and place your forehead on the back of your hands. Raise your right elbow and make 2 springing movements backwards, while not raising your head and left elbow. Do the same with the left elbow.
2. Lying on your back, raise your arms up and stretch upward, first with your right hand, then with your left hand. At the same time, tighten your abdominal muscles and press your straightened legs to the floor.
3. Lie on your back so that your head, torso and legs are in a straight line. Place your arms at your sides to your body. Raise your head and shoulders as much as possible without changing the position of the rest of your body. Hold in this position for 6-7 seconds.
4. Press your back and lower back to the floor, try to remember the position. Get up and walk around the room, maintaining the correct position.

Starting body position: lying on your stomach

• Place under the back of your hands. Smoothly move your hands to the lumbar region, raise your head, shoulders and shoulder blades as much as possible. Hold this position for 6-7 seconds, then return to the starting position.
• In the same position, place your palms on your head, raise your shoulders and head for 5-6 seconds. Then relax.
• Raise your head and shoulders, smoothly raise your arms up and gradually move them to the sides, then to your shoulders. Take the starting position.
• Lying down, raise your head and perform circular movements with straightened arms.
• Raise your legs, bent at the knees, off the floor, without lifting your pelvic area and stomach from the floor. Hold the position for 6-7 seconds.
• Lying on your stomach, imitate the movements of a swimmer with your hands.

All of the above exercises for poor posture should be repeated 5-7 times per procedure. It is best to do corrective gymnastics at the same time every day.

There are many more exercises, for example, using a stick or a jump rope, but they are more aimed at specific muscle groups, and they can be recommended by a physical therapy doctor after an examination.

Important: before starting therapeutic exercises, consult your doctor. The help of a specialist is especially necessary if the child’s posture is impaired. In this case, the doctor may prescribe other exercises, taking into account the degree and form of the violations.

3. Medium intensity game “Coral Reefs”

— Guys, our ship is heading to the coral reefs. Children lie on their backs in a circle with their heads towards the center, hold hands, legs bent at the hip joints at an angle of 90 ° - this is the steering wheel.

- Right hand drive. Children lower their straight legs to the right.

- Left hand drive. The same to the left, repeat 4 – 6 times in each direction.

Children perform the “bicycle” movement forward, arms along the body, repeat 12 – 16 times. – Your bicycles are rapidly rushing forward, and in order not to crash into the island, you need to perform a “bicycle” back on the count of 8 – 10.

– Now we’ve reached the island, look at how beautiful it is. Children roll onto their stomachs to the right, then to the left and remain lying on their stomachs.

– In the center of the island there is warm and clear water of tropical seas with an extraordinary wildlife. Let's swim in this water.

Children perform breaststroke movements 8 -10 times, 2 - 3 approaches

There you will see friends, darkness,

Big and small - different,

But very unique.

(M. Gomboli. Ocean)

Children straighten their arms up, place the right hand on the left and perform vertical “scissors” (swimming underwater) 8 times, repeat 2 - 3 times. During a rest pause they glide underwater.

- We surfaced and lay down on the sandy shore to rest - “I’m lying in the sun.” We are building a castle from clean sand. Children turn over on their stomachs and rake up sand (see.

complex No. 3, exercise 16) 8 times. Repeat 2 – 3 times.

– It’s hot in the sun, it’s time to get into the water. Children perform simultaneous breaststroke movements with their arms, vertical “scissors” with their legs 8–10 times, roll over onto their backs, lie on the water, and rest.

Repeat 3 – 4 times. – At the bottom of the sea live large crayfish – lobsters.

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Medium mobility relay game “Fast lobsters”. Rules of the game.

Children are divided into two teams and stand on all fours opposite each other on the starting lines, feet first. Distance 7 – 8 m.

At the instructor’s signal, the captain of one of the teams begins to quickly crawl backwards until he touches a player of the other team, who continues to move in the opposite direction.

The team whose player crosses the start/finish line first wins. While driving, look forward and do not turn around.

The instructor monitors the safety of the baton passing. The most purposeful lobsters are celebrated.

Repeat the game 2 – 3 times. It is advisable to give the teams names.

Low mobility game “Hungry Shark”. Rules of the game.

Children lie on their backs, arms along the body - they are fish, the instructor is a shark. At the instructor’s signal, the fish quickly work their tails, moving their feet to the right and left, so as not to fall into the shark’s mouth.

As soon as the tail of one of the fish stops working, the instructor greases this fish and changes places with it. The game lasts 1 – 2 minutes.

until most of the children become sharks. The fastest fish are noted.

Causes of poor posture

Stand against the wall for a couple of minutes in the “control pose” - your shoulder blades, butt, and heels should touch the wall.

1. Feet shoulder-width apart, arms straight and raised. Make synchronized circular movements with your hands, first forward, then backward.
2. Place your palms behind your back and lean forward, moving the lock as far back as possible.
3. Alternately raise and lower your right and left shoulders.
4. Raise and lower both shoulders together.
5. Place one arm behind your back and the other over your shoulder. Stretch, trying to connect your fingers.
6. Lie on your stomach, stretch your arms along your body, palms up. At the same time, lift the toes of your straightened legs and your upper torso up. Look ahead.
7. Lying down, as in exercise No. 7, place your palms at shoulder level and raise your upper body, straightening your arms.
8. Press the outside of your palms against your shoulder blades. Retract and spread your shoulder blades.

Exercise No. 1 Formation, walking with arm movements, walking on toes.

Exercise No. 2 I. p. - basic position. Raising straight arms up - inhale, lowering - exhale (3-4 times). The pace is slow.

Exercise No. 3 I. p. - basic stance, hands on the belt. Bend the knee towards the stomach and return to i. p. (3-4 times with each leg).

Exercise No. 4. I. p. - basic stance, gymnastic stick in lowered hands. Raising the stick up - inhale, lowering - exhale (4-5 times).

Exercise No. 5 I. p. - basic stance, stick on the shoulder blades. Tilt the body forward with a straight back and return to i. p. (5 - 10 times). When tilting the body, exhale; when straightening, inhale.

Exercise No. 6. I. p. - basic stance, stick in lowered hands. Squat with arms stretched forward and return to i. n. Back straight (5 – 10 times).

Exercise No. 7. I. p. - basic stance, hands in front of the chest. Raising your arms to the sides with your palms up - inhale, return to i. p. - exhale (5 – 10 times).

Exercise No. 8. I. p. - basic stance, arms to the sides, palms up. Springy abduction of the arms back with return to the I.P. (5–10 times).

Exercise No. 9 I. p. - lying on your back, on an inclined plane, holding the rail of the gymnastic wall with your hands. Pulling bent legs to the stomach - exhale, straightening - inhale (4 - 5 times).

Exercise No. 10 I. p. - lying on your stomach, on an inclined plane, holding the edge (handles) with your hands. Alternate extension of the legs at the hip joints (4 – 8 times with each leg).

Exercise No. 11 I. p. - lying on your back, arms along the body, palms down, legs bent at the knee joints. Raising the pelvis with support on the palms, shoulders, feet - inhale, return to i. exhale (3-5 times).

Exercise No. 12. I. p. - lying on your back, arms along the body. Leg movements like on a bicycle (10–12 times).

Exercise No. 13 I. p. - lying on the mat, on the stomach; arms extended forward, resting on the floor. Stretch out, pulling your toes and stretching your arms forward as far as possible - inhale, relax your muscles - exhale (3-5 times).

Exercise No. 14 I. p. standing on all fours at the gymnastics wall, holding the 2nd or 3rd rail with your hands. Maximum deviation of the body back with straightening of the arms and subsequent return to i. p. (3-4 times).

Exercise No. 15 I. p. - standing: hands on the belt, ball on the head (on a cotton-gauze bag). Half-squat with arms extended to the side (4–5 times).

Exercise No. 16 I. p. - standing; arms spread to the sides, a medicine ball (weighing 1 kg) or a volleyball on the head on a cotton-gauze bag. Walking on toes.

Exercise No. 17 I. p.

– standing against a wall without a plinth or against a gymnastics wall with correct posture (touching the wall with your shoulder blades, buttocks, heels, arms down along your body).

Fix the position, move away from the wall, walk around the room, maintaining correct posture for 3 - 5 minutes, return to i. P

check correct posture.

Exercise No. 18 I. p. - standing in a circle, holding hands. Stretch your arms: up while raising your toes (4-5 times).

Exercise No. 19 I. p. - standing in a circle, holding hands. Half squat with a straight back (3-4 times).

Exercise No. 20 I. p. - hands to shoulders, feet shoulder-width apart. Stretching your arms up - inhale, return to i. n. - exhale (3–4 times).

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Posture is the body’s ability to control its position in space, overcoming the action of external forces (gravity, reaction of support, resistance and inertia). This applies to both static (sitting in one position) and dynamic (maintaining balance) posture.

Perhaps you have heard of proprioception? This is the feeling of the muscles of your body and the position of its individual parts in space in a healthy person. Proprioception works through receptors located in the skin, muscles and joints to create an internal image of your body.

Any exercise therapy complex consists of three stages:

• warm-up - for example, walking in place or in a circle, spinning and swinging your arms and legs;
• basic exercises - a specific complex aimed at eliminating the defect;
• stretching and relaxation - gentle stretching of the main muscle groups.

The first signs of curvature of the spinal column can be observed in children aged 5 years. Ignoring the developing disorder can lead to the development of full-fledged scoliosis by 10 years. To maintain correct beautiful posture, a set of special gymnastics is required.

For the 1st task, you need to stand with your back straight and your feet shoulder-width apart. Alternately, inhaling, straighten your arms folded at the waist back until your shoulder blades touch, then exhale and return to the starting position. Complete 5 hikes.

2nd exercise - the same starting position, but the arms are located along the shoulders. You need to perform side turns without losing your breath.

Do 10 approaches. Being in the same state, but with your hands pressed to your shoulders, you need to bend down as you inhale, and as you exhale, return to the starting point.

Do it 5 times.

For the 3rd exercise, use a gymnastic stick. You need to stretch your arms holding the equipment forward and perform squats without losing your breath or arching your back. Do it 5 times.

To perform the 4th exercise, you need to lie on your back, lay your limbs along your body. It is necessary to raise your legs alternately for 6 counts, without lifting your lower back from the floor. Repeat 3-4 times.

In pediatric traumatology and orthopedics, there are two types of postural disorders: in the sagittal and frontal plane.

Posture disorders in children themselves are not yet a disease, but they create the preconditions for diseases of the musculoskeletal system and internal organs.

The main sign of poor posture is the appearance of a standing child. With stooping, the head is tilted forward, the shoulders also lean forward, the shoulder blades protrude, and the buttocks are flattened.

In children with kyphotic posture (round back), there is a forward tilt of the head, drooping shoulders, sunken chest, “wing-shaped” shoulder blades, legs bent at the knees, flattening of the buttocks, and weak muscle tone of the entire torso.

In children with a flat back, the pelvic tilt is reduced, the chest is shifted anteriorly, “wing-shaped shoulder blades” protrude, and the stomach sags. Poor posture in children such as a flat-concave back is accompanied by a narrow chest, an increase in the angle of the pelvis, and protrusion of the abdomen and buttocks.

All cases of poor posture require consultation of children with a vertebrologist or pediatric orthopedic traumatologist, clinical and radiological examination.

The treatment complex for postural disorders in children should be aimed at the formation of a full-fledged muscle corset and the development of the correct functional stereotype.

The main role in the correction of postural disorders in children belongs to physical therapy, massage (general, orthopedic, with elements of exercise therapy, abdominal muscles, chest, back and lower back), manual therapy, hydrotherapy, therapeutic swimming, kinesiotherapy.

For school-age children, it is advisable to include classes on a rowing machine, exercise bike, and gymnastics complex in the complex of therapeutic and correctional measures.

Physiotherapy methods for poor posture in children include electrical stimulation of the back muscles, inductothermy, electrophoresis, general ultraviolet irradiation, peloid therapy, and thalassotherapy.

If necessary, the child is prescribed to wear a special corset that supports the back muscles.

• Number of classes: 36 (2 times a week)

What the course includes:

• 36 lessons of 90 minutes with constant and close monitoring of dynamics. (all classes are held with a physical therapy instructor)
• 24 massages
• 8 Consultations to adjust the program and evaluate preliminary results.
• Results card

Why is it worth taking the course? Medical explanation.

A set of exercises to strengthen the muscular frame of the back

Exercise therapy (physical therapy) is a special gymnastics developed by orthopedists for children with poor posture. When performing a set of exercises:

• Do you have a sedentary lifestyle?
• You can’t boast of a royal posture and try to hide your stoop under clothes?
• It seems to you that this will soon go away on its own, but the pain only gets worse...
• Many methods have been tried, but nothing helps...
• And now you are ready to take advantage of any opportunity that will give you the long-awaited well-being!

Features of therapeutic exercises

Posture is formed in childhood, so therapeutic exercises at this age give the best effect. Specially selected exercises allow you to correct the angle of the pelvis, restore the symmetrical position of the shoulder blades, head, etc.

Some exercises are prescribed to almost all people with postural disorders, regardless of the type of changes. These types of gymnastics include breathing and general developmental exercises, exercises to improve coordination of movements.

Special complexes are selected individually. Poor posture in children is corrected by exercises that strengthen or stretch the muscles of a certain area of ​​the body, increasing the mobility of the spinal column.

Activities such as physical education and therapeutic exercises, which include a set of simple exercises, are generally suitable for all children suffering from poor posture and flat feet.

In order to correctly correct your posture, it is important to choose the right exercises. This is best done by an orthopedist, who should definitely show the child.

Indeed, in advanced cases, gymnastics alone will not do. The doctor may recommend wearing a special corset or other orthosis, or even surgical treatment.

If we talk directly about physical therapy exercises, then there are those that are suitable for everyone. These are, as a rule, general strengthening exercises, breathing exercises, and exercises to develop coordination.

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 can lead to malfunctions for the entire body. For this purpose, doctors advise children to practice posture exercises from an early age. Starting from 2-3 months, you should use the most ordinary massage and gymnastics for children, because it is always better to prevent a disease than to try to eliminate it later.

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

• Correct abnormal curvature of the spine;
• Tone the child’s muscle corset;
• Instill in your child the habit of holding his back correctly from childhood, no matter what position his body is in.

Typically, therapeutic exercise for children of school and preschool age is prescribed 3-4 times a week for 2-3 months with a possible break of 1.5-2 months. During the course, the child must complete 4 similar “approaches”. To quickly achieve the necessary results, doctors advise constantly increasing the complexity of the set of exercises approximately every three weeks. If you do not pay attention to this recommendation, your muscles may soon get used to the same loads, and therefore the fruitfulness of your exercises will noticeably decrease.

Contraindications

Those who have problems with posture have contraindications. The following cannot be admitted to exercise therapy classes:

• Children with serious muscle tension caused by incorrect spinal position;
• Children who have a pinched nerve root;
• Children with a large number of vertebral and cerebral vessels;
• Guys with a low pain limit.

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Therapeutic gymnastics for schoolchildren

This type of gymnastics plays a significant role in the formation of normal posture in a child. This problem is often faced by ordinary schoolchildren who sit in a bent or half-bent position during classes. They have to sit in one position for quite a long time, after which the back muscles begin to feel tired and, as a result, ache. In this regard, children have to strongly bend their spine back or lean to the side in order to relieve incredible tension from the muscles.

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

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

• All the ways

A set of exercises for prevention

Now there are a lot of activities that can help a child develop 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 need to perform the following easy set of exercises:

• We stand on our feet and hold them wider than shoulder-width apart. We put our hands on the belt. As you inhale, spread your elbows until your shoulder blades close together. When we exhale, we come to the starting point. We repeat the exercise five times.
• We perform rotational movements with our hands. To do this, we place them on the sides, and then rotate them back and forth. You can breathe freely while doing one of the exercises.
• Place your legs as wide as possible, press your hands tightly to your shoulders. As you exhale, bend forward; while inhaling, you should take the starting position. Remember that while performing the exercise, keep your back straight. At least seven such bends must be performed.
• Next, carefully join your hands behind your back. In this position we perform bends. Back - forward, right - left. And so six times.
• We take the bodybar in our hands and extend it in front of us. As you exhale, do a squat. As you exhale, return to the starting point. Keep your back as straight as possible. Do five to six similar approaches.
• Hold the bodybar in your hands. When inhaling, we stretch forward and upward. As you exhale, we come back and repeat the exercise.

The next exercise is performed lying down. The arms are placed along the body, and the legs alternately rise and fall. Four repetitions will be enough.

• We lie down on our stomach again. As you inhale, you slowly raise your body, and as you exhale, you lower it. Do four sets.
• Place your hands on your belt and jump up. Jumping should be alternated with walking around the room.
• Finally, perform the exercise while standing with your arms spread apart. As you exhale, your arms move apart, and as you inhale, your arms come together.

Exercises for severe curvature

If your baby’s posture is already impaired, and the attending doctor told you about it, then we recommend that you contact us for special posture problems in 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, arms are raised, raised at shoulder level with palms away from the surface. Next, we slowly slide along the wall with our hands, without changing the position of our 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 must be tense. This type of exercise is performed 7-8 times.

Second exercise

The next exercise involves using a mirror. According to it, 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 your 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 do not forget to glance at the mirror. Do you have correct posture? This exercise is performed in three approaches.

Third exercise

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

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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 depressed, and this fact has been scientifically verified by experts. Try to convey this fact to your baby, and he will probably hear you.

The simplest exercise for creating good posture is walking on your toes with an object on your head. For example, you can use a book as an object. Try to arrange a tournament - whoever gets the book off his head first loses. An exercise that’s good for your back will turn into a game, and you’ll be able to keep your baby busy 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 into a bridge. At the same time with his head bowed. And then say the phrase “The cat sees its mother!”, after which the baby should raise his head high and bend his back in the other direction. And by the way, this exercise is also good for adults, so feel free to do it with your child in a playful way. In addition to benefiting your posture, this will bring you closer together.

To ensure correct posture, push-ups and the so-called plank will not interfere. To make push-ups easier, you can start on your knees. Don't be lazy either. You can, for example, do push-ups with your child every day, and at the end of the month organize a competition to see who can do the best and the most push-ups.

Hello, dear blog readers! Today we will discuss a very important topic - exercises for correcting posture in children. What is correct posture? How to choose the right set of exercises? What preventive exercises will help avoid serious problems in children's health? All these questions are of great concern to many parents, and today we will try to find answers to them. Let's figure it out.

In the 21st century, due to the development of modern transport, the creation of new machines that have made human work easier both at work and at home, the way we live has changed dramatically. We sit for more than 15 hours a day, and during this time our musculoskeletal system is inactive, which leads to weakening of the muscles and skeleton of our body. This results in poor posture, and diseases such as scoliosis, osteochondrosis and many others begin to develop.

What is correct posture and why is it so important?

Correct posture

To preserve your child’s health, it is necessary to strengthen and support it in every way. The same applies to posture. So, correct posture is a body position when the head is slightly raised, the shoulders are turned, and the shoulder blades are close to the spine and do not protrude, while the line of the abdomen does not extend beyond the line of the chest.

Correct posture is rightfully considered the key to the health of your baby in the future life. And these are not just beautiful words! Take this seriously. After all, disturbances in the functioning of the back muscles, as well as curvature of the spine, can lead to serious disruptions in the functioning of internal organs. A child with a curved back is more likely to suffer from bronchitis, colds, gastritis and constipation. Such problems threaten abnormal development of the lungs or heart.

Start monitoring your baby's spine from a very young age. Explain to your child in simple words that if he sits incorrectly or holds his back unevenly, he may get sick. Make it a rule to do light preventive exercises with your child - this will help you avoid many troubles.

Poor posture quite often appears from school age. After all, schoolchildren have to stay in one position for quite a long time, and from constant tension the back muscles get tired, which leads to pain. To relieve tension, the child has to change his position, arch his spine and lean to the side.

If your child exhibits symptoms such as clumsiness, frequent fatigue, neck pain and headaches, refuses outdoor play, complains of pain in the limbs, or cracking joints during movement, be sure to consult a doctor. Do not self-medicate. This could harm your child. Only a doctor is able to determine the degree of poor posture and advise you on what procedures should be used.

Formation and correction of posture

The formation of posture is a rather long process that lasts from birth to 25 years. Particular attention to posture should be paid during the period of rapid growth of children - at 5-6 years old for preschoolers, at 11-13 years old for teenage girls and at 13-15 years old for boys.

To avoid postural disorders in children, you must adhere to the following principles:

1. Correct bed organization - use a hard mattress and an orthopedic pillow, which will ensure proper functioning of the child’s cervical spine. Make sure your baby sleeps on his back most often.
2. Elimination of inactivity - try to ensure that your baby leads an active lifestyle, walk more and play active games.
3. Choosing the right shoes - buy shoes with arch supports in order to form the correct posture when walking. Do not allow your baby to twist his feet when walking.
4. Control of loads on the spine - you need to monitor the uniform load on your baby’s spine. Do not allow carrying briefcases that are too heavy.
5. Refusal of incorrect walking stereotypes - the habit of standing, leaning on one leg, provokes an oblique position of the body, and, as a result, an incorrect curvature of the spine.
6. The right choice of furniture - select furniture taking into account the age and individual characteristics of your child. Teach your child to sit correctly at the table (the ideal distance between the eyes and the table is 30-35 centimeters.) In this position, the posture is correct and the spine is unloaded. Choose chairs with a backrest. Do not allow your baby to lie down on the table. If his back is tired, let him take a break - run or lie on his back.

Exercises to correct posture

We have selected for you a set of basic exercises for the correct formation of posture. This complex can be performed for both children and adults, both to correct violations and simply for prevention.

Exercise No. 1

Walking in place. The name is eloquent - you have to walk on the spot. The main thing is to keep your posture straight for 10-15 minutes.

Exercise No. 2

Squat. Do 10 squats with your arms extended in front of you and your back straight.

Exercise No. 3

Standing straight, relax all the muscles of the body one by one, and then tense them without bending your back.

Exercise #4

Sit on the floor or on a chair. Bring your shoulder blades as close as possible to each other, and then relax. Repeat 10 times.

Exercise #5

Starting position: lying on your stomach. Raise your legs one at a time, holding them suspended for 5 seconds. Repeat 10 times.

Exercise #6

Starting position – standing straight. Place your feet shoulder-width apart, hands on your waist. Inhale – spread your elbows until your shoulder blades meet. Exhale - return to the starting position. Repeat 5-10 times.

Exercise No. 7

Place your hands behind your back and bend 5 times to the sides. Breathe freely.

Exercise #8

Take the gymnastic stick in your hands, stretch your arms in front of you. As you exhale, squat down, and as you inhale, return to the starting position.

Exercise #9

Lie on your stomach, stretch your arms forward. At the same time, lift your legs and arms up, bend slightly at the lower back. Do 5 reps.

Exercise No. 10

Walking on your toes with a book on your head. Have a competition with your child. Place a book on his head and yours. Conditions - you need to walk on your toes for as long as possible so that the book does not fall. Whoever's book falls loses.

Exercise No. 11

Another great exercise is called the “cat”. Kneeling, the child rests his hands on the floor, his head is bowed. You tell him: “The cat sees the mouse!” The child should arch his back as a bridge. You say: “The cat is looking at mom!” – the child arches his back, raises his head high, arching in the opposite direction.

Exercise No. 12

Sit cross-legged with your baby on the floor. Keep your back straight, and extend your arms above your head and reach as high as possible. Do 2-3 repetitions.

Exercises to strengthen your back muscles

It is also necessary to include exercises to strengthen the back muscles in the training complexes. The duration of such exercises is 30 seconds. - 3 minutes. Let's see what they are:

1. Sit on the floor and pull your knees towards you, clasping them with your hands. Roll on the floor on your back. Try to return to the starting position.
2. Starting position – lying on your back. Make circular movements with your legs to imitate riding a bicycle.
3. Lying on your back, extend your arms along your body, bend your knees. Lift your pelvis as high as possible from the floor, hold for 5 seconds. Then return to the starting position. Repeat 5 times.
4. The baby needs to rest his hands on the floor, and the mother needs to grab his ankles. Walk on your hands for 2-3 minutes.
5. Walk alternately on your heels, toes, and outer edges of your feet for 30 seconds. Then get on all fours, alternately extend your left arm and right leg, then vice versa.

Exercises to correct posture for children under 4 years old.

For the little ones, we have selected a set of exercises for beautiful posture in the form of a game. For example, these:

1. Walking on the floor on a rope, like a tightrope walker.
2. Crawling on the floor under a tight rope.
3. Exercise "crocodile". To do this, the child needs to lie on the floor on his stomach, stretch his arms forward. Then you need to raise your head slowly up, bending your lower back while keeping your hands on the floor. Then return to the starting position. Repeat several times.
4. Lumberjack exercise. Let the baby bend over as if he were “chopping wood.”

For the correct formation of posture for a child, sports such as volleyball, swimming, basketball, skiing and small physical exercises every hour and a half are very useful.

It is best to perform the above-described exercises and complexes an hour before or after a meal in the morning or evening.

You can find out even more useful information on how to form beautiful posture for your baby and what exercises are best to use by watching the video:

I hope that today we have answered the questions that interest us, and our article will help correct your child’s posture. The main thing is don’t panic under any circumstances! Remember that the health of your children is only in your hands.

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Exercise therapy for poor 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 happens mainly due to an inactive lifestyle, prolonged use of the computer and sedentary work.

The meaning and role of exercise therapy

Therapeutic physical culture is a method of preventing and treating poor posture, which is based on a set of specialized exercises. Health-improving physical culture is divided into two categories – general and special.

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

Special exercise therapy is focused on specific exercises, during which specific muscle groups are used, the function of which may have been impaired due to injuries or illnesses.

The central objectives 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;
• increasing muscle tone and endurance.

A set of exercises for children

In childhood, the formation of the body occurs, and if the foundations of beautiful posture are not initially laid, then serious complications may develop in the future.

Exercise therapy for children with poor posture:

1. While standing, place your arms parallel to the axis of the body. You need to take a deep breath, bend down to touch the floor with your palms and exhale. Then return to the starting position, straightening your back as much as possible.
2. The initial position is similar to the previous one, but the hands are crossed in a lock at the back of the head. The chest must be bent as much as possible, and the elbows must be pulled back as far as possible; in this position, perform twists.
3. An effective exercise is tilting and rotating the head.
4. Kitty.
5. Boat.

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

Gymnastics for scoliosis

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 schoolchildren who maintain an incorrect position while sitting at a desk.

Training to eliminate this disease is based primarily on the following exercises:

• while standing, you need to inhale, which is accompanied by raising your arms up above your head to the maximum level, exhale - smoothly lowering them;
• alternately bending the leg at the knee and abducting it to the stomach;
• standing, take a breath and rise on your toes all the way, while spreading your arms to the sides and stretching your neck, while exhaling - the starting position;
• bending the torso forward with a gymnastic stick lying on the shoulder blades;
• standing, holding any stick in your hands, as you inhale, raise your arms up, as you exhale, lower them;
• Bicycle lying on your back;
• Boat.

The presented exercises must be repeated at least seven times. The boat should be held for as long as possible and repeated four times. Bicycle - fifteen revolutions per approach, number of repetitions - four.

Useful video on the topic

Exercises for schoolchildren

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

The set of exercises includes:

1. Standing, ball in hands. As you inhale, lift the ball up, as you exhale, lower it to chest level with maximum abduction of your elbows and then lower your arms.
2. The starting pose is similar. Raise your hands with the ball up, arch your back and throw the ball back. Return to the starting position, lowering your arms to your sides.
3. Scissors.
4. Boat.
5. Bike.
6. Lying on your back, alternately raise your straight legs at an angle of 45 degrees.
7. Bend forward and to the sides with a gymnastic stick.
8. 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 your child in a swimming class, because it is in the water that the spine is in an even position, and the work of the muscles when rowing helps to fix the correct posture.

Massage for curvature of posture

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

In addition, massage normalizes blood circulation in the spine, increases the flow of nutrients and balances metabolism, and also tunes the muscles to perform exercises.

There are several central massage techniques:

1. Shallow and deep stroking actions.
2. Rubbing.
3. Kneading.
4. Vibration.

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