How to strengthen the back muscles of a child of 8 years. Back exercises for kids. Exercises to strengthen the back in children
For the normal physical development of the child, special exercises are needed to strengthen the back. Consider popular complexes and features of their implementation.
Physical activity is the key to the normal growth and development of any organism. Physical education carries not only therapeutic and preventive functions, but also educational. The child learns the world around him, acquires certain hygiene skills. Exercises to strengthen the back for children are needed for the correct formation of the musculoskeletal system, strengthening the spine and back muscles, eliminating the asymmetry of posture and for the prevention of scoliosis.
The structure of the child's skeleton is specific, so normal posture is formed during the growth of the baby with the help of physical exercises. You can perform exercises to strengthen your back from 6 months of age.
During exercise, the following muscles are involved:
- Trapezoidal - starts from the back of the head, is located in the upper back, is responsible for the tilt of the head and the displacement of the shoulder blades.
- The widest - located in the lower back, captures the side of the chest. Responsible for lowering the raised arms and bringing the body closer to the limbs.
- The muscle responsible for straightening the spine. Located along the spinal column.
Since each child is individual in his development, it is worth contacting a pediatrician or a pediatric physiotherapist before training, who will help determine the degree of readiness for physical activity. To determine the development of the muscles, it is necessary to conduct such a test: put the baby on the stomach, holding it with your hands at the waist, and lift it up a little. If the muscles of the back are developed normally, then the child holds on to the canopy, taking the “swallow” position. If the baby does not hold his body on weight and does not strain the spinal muscles, then special exercises should be carried out. Such a test must be repeated periodically to monitor the effectiveness of gymnastics.
To determine the level of muscle development in older children, it is necessary to conduct such an exercise: let the child stand up straight and stretch out his arms. See how long the baby can stand in this position. If it stands for more than 30 seconds, then the posture is correct and the muscular corset is developed normally. If less than 30 seconds, then the posture is weakened and requires correction.
Regular exercise can not only strengthen the back muscles, but also have a beneficial effect on the entire body as a whole. Physical activity helps to strengthen the cardiovascular system, improve blood circulation, respiration. In infants, they develop motor skills, regulate the processes of nervous excitation and inhibition.
Exercises for a child 6-9 months.
- First, prepare the child, take it in your arms, turn it with its back to you, hold it with your hands in the legs and pelvis. Slowly lean forward with your baby and return to the starting position. This will teach the child to hold the back of the canopy. Repeat exercises 5-7 times.
- Take a gym ball and put the child on it with the back up. Hold the baby in the armpits and rock him back and forth on the ball. The child should bend his back in the form of a boat, lingering in this position for 3-5 seconds. Perform 5-8 times.
- If the baby copes well with the previous exercise, then it can be complicated. Hold him by the hips and roll the ball away from you - towards you. Hold in each position for a couple of seconds so that the baby arches his back.
In addition to exercises, massage is shown to infants. As a rule, it is recommended to carry out it when the child begins to learn to sit. It helps to prepare the spine for future loads. Massage consists of stroking movements, rubbing and kneading.
- Place your baby on your tummy and slowly stroke your hands up and down the spine. Repeat 5-7 times.
- Rubbing with the pads of your fingers, go up the spine and down. Perform 3-5 repetitions.
- With light kneading movements with your fingers, walk along the spine and sides along the course of the intercostal vertebrae. It is necessary to massage only the lateral muscles of the back from the bottom up. Perform 3-5 repetitions and finish with strokes.
From about three years old, the child begins to actively sit at the table, so parents need to seriously think about strengthening his spinal muscles and forming the correct posture. Remedial gymnastics is best done after consulting a doctor. It is also recommended to gradually increase the load and systematically perform exercises. Training should be carried out at all stages of physical and physiological development, preparing the young body for new loads.
Indications
There are certain indications for exercises to strengthen the back in children. It is necessary to undergo an examination and consult with an orthopedist, neurologist and pediatric neurologist.
Exercises and massage are prescribed in such cases:
- developmental delay.
- Scoliosis.
- Rickets.
- Dysplasia of the hip joints.
- Inguinal or umbilical hernia.
- Displacement of the vertebral discs.
- Clubfoot.
- Flat feet.
- Torticollis.
Exercises include: stroking, rubbing, kneading, vibration. Particular attention is paid to the preparation for the procedure:
- The child should feel good and be in a normal mood, rested and cheerful.
- Before starting the exercises, you should ventilate the room. The optimal temperature regime is considered to be 18-22 ° C.
- You need to conduct classes at the same time, 40-60 minutes after eating.
- During gymnastics, you can turn on quiet music that will relax the child and set him up for work.
- The complex should be completed with water procedures.
A set of exercises is selected taking into account the state of health of the child and the degree of muscle development. Classes should cause slight fatigue, but at the same time, you should ensure that the baby does everything with pleasure and understands their meaning. Training should begin with 15-20 minutes 3 times a day and gradually increase to 40 minutes daily.
Contraindications
Each age period in children has its own characteristics, therefore, it requires an individual approach when developing a set of exercises. Any physical activity is not recommended if you feel unwell, have a fever or have an acute course of any disease.
Contraindications relate to cardiac arrhythmias and respiratory failure. Exercises are not carried out for malignant diseases, acute rickets or tuberculosis, active hepatitis, inflammatory lesions of the joints, bones and soft tissues. Training should be canceled until the baby is fully recovered.
Keep in mind that preschoolers are very active and get tired quickly. Children 6-7 years old have a high blood circulation rate, higher than in adults, therefore, they are characterized by a violation of heart rhythms. For children over 10 years old, training should be more intense. So, according to medical research, a schoolchild of 8-12 years old needs 3-4 hours of physical activity daily. For teenagers, short, but more complex classes are needed. At the same time, exercises to strengthen the back and beautiful posture are needed at any age, and especially when there are already certain defects.
Duration
The duration of training to strengthen the back depends on the age of the child, his emotional state and medical indications.
- Babies under 6 months are recommended to do exercises for 10-20 minutes a day.
- For children from 6 to 12 months, 30 minutes should be devoted to gymnastics.
- In babies from 1 to 3 years old, physical activity can last 30-40 minutes.
In this case, it is desirable to conduct the first session with a professional massage therapist who will show and help parents establish contact with the child. As a rule, gymnastics is prescribed for a long time. If the exercises were prescribed in combination with massage, then the course of such procedures is from 10 to 15.
Frequency
Therapeutic and strengthening gymnastics for the back must be carried out at regular intervals. The frequency of classes at first should be 3 times a week and gradually increase to daily workouts.
Also, the load should gradually increase. It is necessary to start training with a warm-up, after which comes the main complex and light stretching. During classes, monotonous exercises and those that cause pain should be avoided. Classes are best done 40-60 minutes before or after meals.
Description of the exercise
Children of all ages need regular exercise to develop their muscular frame. A set of exercises to strengthen the back for children is carried out as prescribed by a doctor or after consultation with an orthopedist, surgeon, pediatrician.
Therapeutic and preventive gymnastics is especially necessary for school-age children, as they have to sit at a desk for a long time. Being in the same position causes discomfort and can provoke a number of violations in the formation of correct posture.
Consider the most effective exercises for strengthening the back in children that can be performed at home:
- The body is straight, the arms are raised up. Stretch up and slowly lean forward, touching your toes with your toes and bending well in the lower back.
- Lie on your back on the floor, knees bent. Bend your body without lifting your feet from the floor. Abdominal exercises are good for both the lower back and the abdominal muscles.
- Hands on the belt, feet shoulder-width apart, tilt the body to the left and right, forward and backward.
- Feet shoulder width apart, hands on hips. Make circular movements with the pelvis, first in one direction, then in the opposite direction.
- Lie on your stomach and raise your legs and arms outstretched forward at the same time. Hold this position for a couple of seconds.
- Get on all fours, put your hands on the floor and gradually bend your back up and down like a cat.
- Lie on the floor and pull your knees up to your chin, rounding your back. Gently pump from a sitting position to your back and back.
- Lie on your back, put your hands under your head or back. Raise your legs and move like you would when riding a bicycle, that is, pedaling in the air.
- Lying on your back, on a flat surface, lift your legs and keep them vertical, making crossing movements.
- Lie on your back, legs bent at the knees, feet flat on the floor, arms along the body. Lift your pelvis off the floor and arch your back. Try to raise the pelvis as high as possible, lingering in this position for 3-5 seconds.
- The child kneels on the floor, resting his palms on the floor. Take him by the ankles so that he walks with his hands on the floor. Do three sets of 10-15 steps.
- Lie on your stomach, arch your back, take your ankles with your hands, and stretch as high as possible.
- Lying on your stomach, swing with straight arms and legs in the air, imitating the movements of swimming.
- Alternately from a standing position, pull your left and right knees to your chest, lingering for 3-5 seconds in this position.
- Feet shoulder-width apart, bend well in the back, hands in the castle. Lean towards the left foot, touching the toes, towards the right and in the middle.
All exercises must be performed in 2-3 sets of 3-5 repetitions. Every day it is recommended to do a complex of 3-4 of the above exercises, gradually increasing their number and making the training more varied. Gymnastics should be done with the child, so that he sees the correct execution of the exercises and feels your support.
Changes taking place in the body
Regular exercise to strengthen the back for children allows you to restore the normal state of the muscular system. The changes that occur in the body during therapeutic and prophylactic gymnastics have a positive effect on the growth and development of all systems. Lack of training can lead to impaired functional activity and uneven development of the muscular corset.
Properly selected exercises allow you to correct the most common pathologies of muscle tone in children:
- Hypertonicity - increased tone is manifested by strong tension and tightness. Even in a dream, the child cannot fully relax: the legs are bent at the knees and pulled up to the stomach, the arms are crossed on the chest. At the same time, due to the strong tone of the occipital muscles, the baby holds his head well.
- Hypotension - with reduced tone, the child is lethargic and rarely moves his limbs, cannot hold his head for a long time. Sometimes the arms and legs are strongly unbent at the knee and elbow joints. The baby looks limp.
- Asymmetry of muscle tone - the muscles of one half of the body are more developed than on the other. The pelvis and head are turned in the direction of tense muscles, and the torso in the opposite direction.
- Dystonia - uneven tone is a combination of hyper- and hypotonia. That is, some muscles are too tense, while others are relaxed.
Training has a positive effect not only on the physical, but also on the emotional state of children.
Complications
Pain in the back and tension in the muscles of the spine may indicate various pathological processes in the body. Complications in the form of pain and discomfort are very often a sign of improper development of the muscular system. The lack of special exercises and increased loads lead to serious disorders not only of the muscles, but also of the skeleton.
Improper exercise for muscle development is also dangerous. First of all, various injuries. Complications most often cause pain in the lower back. Stretching occurs due to stress. Discomfort extends to the area of the shoulders and neck. In addition to increased muscle sensitivity, the child gets stress. To prevent this problem, before exercise therapy, you should consult with your doctor and learn the correct technique for performing the prescribed exercises.
Very often, parents are faced with the wrong posture of the child. This violation belongs to the risk group for the development of orthopedic pathology of the spine and feet. A child with such a problem is more susceptible to diseases of the respiratory system, digestion, and astheno-neurotic conditions. Incorrect posture leads to a decrease in the vital capacity of the lungs and makes it difficult for the cardiovascular system to work. Because of this, there are frequent headaches, rapid overwork.
To correct posture defects and strengthen the back in children, it is necessary to adhere to the following recommendations:
- Daily routine and compliance with hygiene conditions.
- Proper diet, which includes meat, vegetable and cereal dishes. Particularly useful are products that include magnesium, iron, vitamin B and C, glucose, lecithin.
- Therapeutic and physical culture complex for strengthening the back, prevention of scoliosis and other pathologies.
- The right choice of shoes that will prevent functional shortening of the limb and flat feet.
- Sleep on a hard mattress in a supine or supine position.
- Control over a uniform and correct load on the spine. This is especially true for children who wear a backpack, are in a sitting position for a long time.
- Regular physical activity: walks in the fresh air, swimming, various physical exercises.
Exercises to strengthen the back for children should be carried out at any age, starting from the first months of a baby's life. This helps to prevent various disorders in the development of the muscular and skeletal system. Strengthens the spine and the body as a whole. In addition, regular physical activity gives a charge of vivacity and improves the emotional state.
Taking care of your back health should start as early as childhood. Therefore, with children, even from a young age, it is useful to spend small physical education minutes. They will serve as the prevention of various diseases associated with the vertebral section.
Benefits of exercise
The correctness of the formation of the spine will largely depend on the training of the back muscles. The stronger they are, the better the spinal column will be supported in the correct natural position. And thus lower the risk of scoliosis or other diseases of the back.
Everything that strengthens the muscles and helps create a reliable supporting corset will benefit. For example, physiotherapy exercises, sports, massage and gymnastics. If you properly prepare the baby for physical activity and regularly carry out preventive gymnastics, then he is unlikely to need additional exercises to correct his posture in the future and his back will be healthy throughout his life.
Formation of the vertebral section in infants
The first year of a child's life is the period of formation of the spine. In a newborn, just born crumbs, it is completely straight. That is why he can only lie in the crib. Further, as the baby grows, bends in the spine gradually appear. Which are essential cushioning for walking, jumping and running. It is important for parents to follow their correct formation, help the baby develop physical activity and avoid the following mistakes:
- Do not sit down the child earlier than he will independently strive to do this;
- For the first time putting the baby on the floor with his legs, be sure to hold him on the sides, in the armpits, and not hold him by the arms.
- Place your baby in a sling, baby carrier, and walker no sooner than he or she is able to sit well on his or her own. That is approximately from 8-9 months. The time spent in a hanging position should not exceed an hour, with short breaks.
- When sitting down, do not place the baby completely on pillows without support. Because with this posture, the spine takes the form of a wheel, and the muscles, in turn, relax.
It is worth encouraging crawling in every possible way and stimulating it. After all, this method is ideal for self-strengthening and training the baby's muscles.
Gymnastics for babies on the ball
This set of exercises is designed for children from 6-9 months. If there are no physical contraindications, then it is possible to start gymnastics earlier from 3-4 months, but after consulting a pediatrician first.
- First, prepare the fitball by covering it with a diaper or sheet. Place the baby with his tummy on the ball, and gently holding the body on both sides, make movements back and forth.
- From the same position, roll the baby on the ball to the right and left.
- As your child gets older, increase the difficulty of this exercise. To do this, you need to hold it not by the body, but by the legs. Lingering in each position for 1-2 seconds.
- Put the baby on the ball with his back and do the same rotational exercises as on the stomach.
- Lay the baby first on the right side and holding it by the left arm and leg, roll it back and forth. Then do the same on the left side.
- Put the baby with your feet on the fitball and make springy movements so that the baby tries to make his first jumps.
Gradually, the child himself will learn to keep balance, arching and balancing when performing exercises. This will strengthen his muscles.
Time to perform such gymnastics per day:
- For children under 6 months—10 to 20 minutes;
- From 6 to 12 months - 30 minutes;
- From 1 year to 3 years for 30-40 minutes.
Strengthening the back of preschoolers
In the interval from three to six years of age, children are just beginning to form the correct posture. That is why it is important not to miss the moment of its formation. And periodically carry out prevention in the form of physical therapy or sports activities. For example, sections such as dancing, gymnastics or swimming are perfect. Classes in the pool is the most suitable training even for the spine, which has already begun to undergo deformation.
And it is also worth for the health of the back of a son or daughter, it is worth observing some points:
- Avoid a hunched back when the child is fully relaxed;
- You need to rest only with a flat back lying or sitting.
- Healthy sleep of a student largely depends on a well-chosen orthopedic mattress.
For a detailed implementation of useful exercises for children 3-6 years old, to strengthen the back, see the attached videos:
Exercise Reminder
Exercises for schoolchildren
According to statistics, each student spends in a sitting position from 4 to 7 hours a day. And sitting at a desk, his posture is not always correct, especially when parents cannot control it. In addition, primary school students often carry heavy backpacks. That is why school-age children are more prone to improper formation of the muscular corset.
As a rule, already at school age, children develop an abnormal curvature of the spine. In addition, it has been proven that children with an incorrectly formed posture are more likely to suffer from colds, bronchitis, gastritis and constipation. But, if appropriate measures are taken in time, then it is possible to avoid such problems. To do this, you need to include in the daily schedule of the student regular exercises to strengthen the muscles of the back and abdomen.
A simple and effective set of exercises for the formation of correct posture in school-age children, see the video:
When the moment of formation of the muscular corset is missed, and the posture of the child has not formed quite correctly, it is recommended to carry out special exercises. They are aimed at straightening the spine and strengthening the muscular corset:
Exercise Frequency
It is better to start strengthening and therapeutic exercises 3 times a week. Then gradually introduce workouts on a daily basis. Also, do not rush to load. Before each exercise, it is recommended to do gymnastics to stretch the muscles. To get acquainted, offer your child a choice of several options for exercises and select only those that he likes and does not cause discomfort.
Important! Exercises are carried out no earlier than 1 hour after a meal or an hour before a meal.
At the moment, there are a lot of ways to strengthen the muscles of the back and the entire child's body as a whole. These include, first of all, swimming, gymnastics, dancing and fitball. Any sports sections where there is a preliminary warm-up and stretching will also be useful. But the most reliable and simple way is still preventive exercises to strengthen the back, which are easy to perform at home at any age. Moreover, properly selected exercises even help to cope with even quite serious childhood diseases - muscle tone and dystonia and asymmetry of muscle tone.
Scoliosis is a very common orthopedic disease that affects about 10-15% of children and adolescents. It is a persistent deformity of the spinal column with displacement of the vertebrae to the side.
According to statistics, girls have this pathology twice as often as boys, since they have weaker connective tissue. For the treatment of spinal curvature in childhood and adolescence, exercise therapy is used to strengthen the back muscles.
There are several classifications of scoliosis.
By the time of its occurrence:
- In early childhood up to 3 years.
- In the juvenile period from 3 to 10 years.
- Youth - from 10 to 20 years.
Attention! Scoliosis, which developed at an early age, leads to more persistent and pronounced posture disorders. Therefore, it is extremely important to seek help from a specialist in time. The sooner treatment is started, the better the effect and the higher the chance of a cure.
According to the shape of the curvature:
- C-shaped, when there is a curvature of the spine in only one arc.
- S-shaped - there are two arcs of curvature.
- Z-shaped - three arcs of curvature.
Due to occurrence:
- Congenital.
- Acquired.
According to the level of damage to the spine:
- Upper thoracic with lesions of the first three or four thoracic vertebrae.
- Thoracic - from the fourth to the ninth thoracic vertebrae.
- Thoracolumbar - from the tenth to the 12th vertebra.
- Lumbar affected from the first to the fourth lumbar vertebrae.
- Lumbosacral - from the fifth lumbar vertebra to the first sacral.
- Combined - several zones of the spine are affected.
Allocate such degrees of scoliosis in children :
- 1 degree - slight displacement of the vertebrae; the angle of curvature is not more than 10 degrees.
- Grade 2 - the angle of curvature of the spine is from 10 to 25 degrees, a moderately pronounced shift on the x-ray with the appearance of deformation of the vertebrae.
- At grade 3, a pronounced displacement of the vertebrae relative to each other, the angle of curvature reaches 50 degrees, changes in the spine become fixed.
- 4 degree of scoliosis is characterized by a pronounced deformation of the spine and chest, the angle of curvature exceeds 50 degrees, resulting in displacement and compression of the internal organs.
Important! If the scoliosis of the spine in children reaches grade 3 or 4, becomes fixed, then exercise therapy will not help. First, the pathology is corrected surgically, and then there are supportive physical therapy classes.
Causes of curvature of the spine
Among the causes are congenital disorders in the formation of pathology due to abnormal intrauterine development of the child's skeleton, cerebral palsy, various genetic diseases with weakness of the connective tissue. And:
- Injury during childbirth.
- Low physical activity.
- Irrational nutrition.
How to determine if a child has scoliosis
The surest early method of diagnosis is a planned preventive radiography, which already at the first stage will help to identify the disease and begin timely treatment.
Starting from the 2nd degree, parents themselves can already identify deviations in the child's posture on such grounds as stooping, lowering the head down, flattened shoulders, and their uneven height.
There is also another important test for home determination of scoliosis and monitoring the effectiveness of treatment with exercise therapy.
It is carried out like this:
- The test is carried out on the floor near a flat wall so that there is no distortion of the result.
- The child stands with his back to the wall. Hands are freely lowered down. And he touches it with his heels (heels together, socks slightly apart), calves (their middle part), buttocks, shoulder blades and the back of the head.
- If there is no scoliosis, then all points will be on the same straight line.
Treatment of curvature of the spine
To correct scoliosis in children, a set of measures is used:
- back massage;
- rational nutrition with a high content of calcium and phosphorus to strengthen bone tissue;
- swimming;
- the use of an orthopedic mattress and pillow for sleeping, a properly selected desktop and chair according to the height of the child;
- if necessary, wearing an orthopedic corset;
- with scoliosis of 3 and 4 degrees - surgery.
What are the benefits of exercise therapy for the back muscles of a child:
- Inhibits further progression of the disease.
- Strengthens the muscles around the spine, thereby relieving excess stress from it.
- Corrects existing deformities of the spinal column, gives it a physiological position.
- With regular exercise therapy at least 4-5 times a week, you can get rid of scoliosis within six months with a probability of 90-97%.
Approximate set of exercises Exercise therapy to strengthen back muscles in children
Before starting classes, you need to make sure that the child has no contraindications for this type of treatment. These include any diseases in an acute form and during an exacerbation, oncology, frequent nosebleeds and hemophilia, heart defects, heart rhythm disturbances, and the child feels unwell.
Classes should be held preferably in the morning, in a well-ventilated area and in clothing that does not restrict movement.
- Any lesson should begin with a warm-up, which is an exercise to stretch the muscles and work out large joints. At the end of the complex, there are exercises in order to stretch the already worked muscles.
- Walking on toes and heels, lateral surfaces of the feet, with high knees. Bringing the shoulder blades together. Taking hands in the lock behind the back.
- Raise your arms up while placing on your toes. It is necessary to stretch your arms up, as if trying to reach the ceiling.
- Exercises with a gymnastic stick (bodybar). It must be held on outstretched arms below, standing straight with a flat back. While inhaling, raise the stick and bend down with a flat back to a state parallel to the floor so that the outstretched arms with the bodybar are a direct continuation of the back. Stay in this position for several counts. As you exhale, straighten up and lower the stick.
- Stand up straight. Raise the bodybar while inhaling on straight arms above your head. While exhaling, bend your elbows and bring the gymnastic apparatus behind your head to shoulder level. Stay in this position for several counts. As you exhale, lower the stick over your head down.
- Exercise "swallow".
- Bicycle exercise.
- Box exercise. The child, lying on his stomach, tries to reach his nose with his socks.
- Exercise cat.
Exercises with a gymnastic roller are useful.
plank
At the end of the complex, you need to kneel down, rest your buttocks on your heels and stretch forward as much as possible parallel to the floor. Stay in this position for a few minutes.
It is best to do exercise therapy under the supervision of a physiotherapist. If the child does not have such an opportunity, then it is possible at home, under a special exercise therapy video for the back in children. Here are some great videos for you:
Prevention of curvature of the spine
In order to prevent the development of scoliosis, it is necessary to be attentive to the child. It is necessary to give him the conditions for high physical activity, provide him with a balanced diet, equip him with a bed and a training place for growth. Do not neglect the annual preventive examination in the clinic with a pediatrician.
Scoliosis is quite easily treated with the help of physiotherapy exercises and other restorative means. The most important thing in his therapy is the timely identification and seeking help from a specialized specialist.
The article is taken from the site: http://massageonline.ru/?p=882
Aug 25 2011
http://massageonline.ru/?p=882
In order to decide whether your baby has sufficient muscle strength and whether he can acquire the motor skills needed at his age. Try testing your back muscles.
The main muscles of the back include:
The trapezius muscle, which starts from the occipital region and occupies the upper back and acts on the displacement of the shoulder blades and extension of the head.
The latissimus dorsi muscle, which occupies the lower back and the lateral part of the chest, contracts, it lowers the raised arm or pulls the torso to the limbs.
A muscle that straightens the spine, which is located along the spinal column and performs the function of its name.
Testing is carried out from 6 months of age. Raise the child lying on his stomach above the surface of the table or floor, holding him by the waist with his hands. The kid should hold on to the overhang, straightening his back to the position of a swallow.
Now start training, during which you can periodically return to the proposed test, evaluating the results of your work with your child.
Exercises for the muscles of the back of the baby
=== To strengthen the muscles of the back, start training the child at the moment when he is in your arms. To do this, carry the baby during the day with his back to you, hold him with your hand in the pelvis and legs. Try to lean forward slightly with him and straighten up.
At the same time, strive for him to learn to hold the upper half of the body in an upright position on his own. Repeat the exercise 3-5 times, do not forget to secure the child first.
Exercises on a gymnastic ball are useful for back muscles. Lay the child on the ball on his stomach with his feet towards you. Hold it at the beginning in the armpit. Swipe rolling movements away from you, then towards you. It is necessary to achieve the ability of the child to bend in the back in the form of a boat. In this position, it is necessary to linger for up to 8-10 seconds. Repeat the exercise 3-5 times.
Then, change the direction of movement from side to side, then in a circle clockwise and counterclockwise. We do the same movements 3-5 times.
If the child has become good at the previous exercise, complicate it. To do this, try to hold the baby not in the armpit, but in the hips. Carry out rolling movements in the direction away from you and linger so that the child tries to independently hold the upper half of the body overhanging for up to 3-5 seconds. Return to the starting position to rest the child. Repeat the exercise 3-5 times.
Back massage
Back massage is necessary to strengthen the muscles. This is especially important because the baby in this age interval learns to sit on its own. It is necessary that he quickly learns to keep his back straight so that the load on the spinal column is correctly distributed and helps to form the physiological curves of the spine.
Lay the baby on his stomach with his feet towards you.
The first reception is stroking. It is carried out along the spine with the hands in the direction up and down. Repeat reception 3-5 times.
Then stroking is carried out with fingertips from the spine along the ribs to the side.
The next step is rubbing. With the pads of your fingers, with translational spiral movements, pass near the spine on both sides from the bottom up.
Repeat the reception 2-3 times.
In this case, the area of the spine itself is not recommended to be massaged. Next, change the direction of the rubbing movements. Now your fingers should move from the spine to the side, along the intercostal spaces.
Repeat the technique 2-3 times on each side.
The next step is kneading. The muscles of the lateral surface of the body are stretched in the direction from the bottom up. In doing so, your hands grab and slightly pull the muscles. Then they make S-shaped multidirectional movements, slowly moving along the body. Repeat the technique 2-3 times on each side.
Finish the back massage by repeating the stroking technique.
By Doctor Gorelikova http://massageonline.ru/?cat=6, Tags: ,http://massageonline.ru/?tag=massag
Does your child slouch, sit at the table hunched over, pull his head into his shoulders? This article will help you correct your child's posture. Parents should understand that poor posture is not only an ugly figure in the future, but also serious problems associated with the musculoskeletal system.
What does the concept of "posture" include? This is the usual position of the body, a relaxed standing person.
In Russia, there is a wonderful proverb that says that even a horse without a beautiful posture looks like a cow! A stately person is perceived differently in society. Not without reason, in the nineteenth century, classy ladies teaching noble maidens constantly reminded them of a straight back. The pupils had to sit, holding their head, back, neck, buttocks and legs straight in one line. By the way, it’s not easy to “keep your back” in this position for a long time. In high-society families, governesses forced their wards to wear a book on their heads so that they would develop the correct posture.
Of course, times have changed, but one thing has remained unchanged - every parent wants his child to be healthy and have a good figure. What is needed for this? First of all, get up off the couch. Children 7-10 years old are already quite reasonable, they observe the behavior of adults and are able to analyze. Therefore, your calls to action will not have any effect until you yourself get up from the couch and demonstrate by your own example that you are ready to play sports. Parental example is the best motivation for a child.
Why do children 7-10 years old do gymnastics to strengthen their back muscles?
Morning and evening exercises are not only about fixing the correct posture in children, it is an excellent prevention of obesity, reducing the risk of heart disease, activating metabolism, and relieving nervous tension. Half an hour spent in the morning on exercises will allow the child to fully wake up and get a supply of vivacity for the whole day.
It is a pity, but many parents do not understand the importance of sports at home. After all, their child attends physical education classes at an educational institution. Doctors constantly remind that physical education classes at school alone are not enough. Children of any age should move a lot - at least three hours a day.
What is really happening? What is your child's daily routine? How much time does he spend first at the school desk, then at the computer? Many parents even drive their children to school. Children's doctors sound the alarm - our children move little, which means that not only their posture suffers, but also their health. For the attention of our readers, we offer a set of effective exercises for posture and we really hope that your children will like it.
A set of exercises to improve posture for children 7-10 years old - 15 exercises
Gymnastics to strengthen posture - 15 exercises
- During a deep breath the child rises on tiptoe and pulls his hands up . Exhaling, slowly lowers to the entire foot. The exercise is repeated ten times.
- Head tilts in different directions with a return (for a few seconds) to the starting position. The next stage is circular movements of the head. First in one direction, then in the other direction. You can do this exercise for no more than two minutes.
- Stretch your arms and shoulders. Child alternately raises the right and left shoulder . Then both shoulders together. This is followed by hand movements - swings up, circular movements. "Swim" breaststroke and crawl. The exercise must be done slowly.
- We stretch the muscles of the back. Hands on the belt perform tilts in different directions s five times. Only twenty slopes. Step in place. We walk for three minutes, raising our knees to the maximum height. We bounce five times on one and the other leg. Then we do five jumps on both legs. At the last stage, jumps are performed with a turn of 180 degrees. Duration: 3-5 minutes.
- We interlock the fingers in the lock and pull (as far as possible) the handles forward. We lower our hands clasped into the lock and try to reach the floor with our palms.
- We spread our legs wider, stretch our arms forward, keep our back straight and begin to squat . The child must perform 10-15 squats.
- Let's remember our grandmothers. We put a bag of sand on the child's head (you can book). With a bag on his head, the child must make several circles around the room. . It is necessary to go, gradually increasing the speed. The fall of the bag means a violation of posture.
- We clamp a regular ball between our knees. Straightening your shoulders, slowly squat, resting your hands on your sides . During the exercise, we follow the back, it should be even. Number of squats: 10-15.
- Exercise "Swallow" . We take a position: we spread our arms to the sides, raise our right leg, while tilting the body. The child's body should be parallel to the floor. In this position, you need to hold out as long as possible. Then change legs.
- The child stands with his back to a flat surface (wall). His back of the head, shoulder blades and heels are firmly pressed against the wall. In this position, you need to stand for two minutes, move away from the wall. Fix the position of the body and try to stay in it as long as possible.
- "Funny bird" Exercise is done on the carpet. Lying on his stomach, the child spreads his arms to the sides. At the same time, his legs should be squeezed together. Pressing his whole body to the floor, he raises his head and chest. Now he is a bird that has wings - arms. He must wave them to fly to warmer climes. Shoulders should not be raised high during the exercise. Stop waving movements after a minute, lower the chest and head. Repeat the "flight" several times.
- "Curious Puppy" . The child should kneel down and rest on the floor with both hands. Leaving the back straight, you need to turn the body to the right - look around. Turn your body to the left, look around. Return to starting position. Repeat movements 10-15 times.
- "Border guard on patrol" . Lie on your stomach, press your right hand to the body, put the palm of your left hand to your eyes (with a visor). Look in different directions, change hands. The child must imagine himself as a border guard who is on patrol. Children are more willing to perform exercises that carry a semantic load.
- "Amphibian Man" . Probably, every child at this age has already watched the film and perfectly imagines how an amphibian man swims. Therefore, it will not be difficult for him to perform this exercise. The child should lie on his stomach, stretch his arms forward. Legs should be straight, pressed to each other. Raise your hands up. Take the starting position. Raise legs pressed to each other. The higher, the better. The child should imagine a fish jumping out of the sea.
- You can complete this complex with a simple exercise. "Tin soldier" . The child should stretch out at attention!, while straining all the muscles. Ten seconds later, at the command "At ease!" the child exhales and relaxes. Perform 2-3 minutes.
You need to do gymnastics on an empty stomach. In the evening, an hour or two before bedtime. The complex should be fixed for 15-30 days. Children at this age are very quickly drawn into the process and themselves begin to remind their parents about gymnastic classes.
The main thing is to properly set up the child. Exercise should be enjoyable for the child. Therefore, experts recommend periodically changing exercises, complicating them. Exercise should be done in a well-ventilated room. It is advisable to purchase a special sports mat.
All fifteen exercises in one complex should not be included immediately. The child may be tired.
Don't forget to praise your child. During gymnastics, tell him interesting and instructive stories. These exercises are good.
Once again, we want to remind you that it is at this age that skeletal muscles and the spine are strengthened in children.
Tips for parents from experts:
- Watch how your child sits at the table. His back should be straight.
- Buy a quality backpack for your child, and when carrying any heavy loads, try to evenly distribute the weight in both hands.
- While doing homework, when playing on the computer - the child should not bow his head low. After 15-20 minutes, you need to change the position of the body, pull yourself up, do a few simple exercises for posture. For example: two three turns in different directions. You can stand up and just walk around the room, watching your posture.
- The bed in children should be hard. The pillow should be low.
- Try to have your child spend more time outdoors, playing outdoor games, tennis, football, skating, rollerblading, cycling.
- Teach your child to look at himself in the mirror more often. Show him what good posture is.
- Well, and most importantly, do exercises to strengthen your posture with your children. Believe me, you will benefit from these activities too!
It is best to do gymnastics with musical accompaniment. And the child himself can choose the appropriate melodies. For children at the age of seven years, experts recommend twenty-minute workouts - in the morning and in the evening. For older children, the complex can be supplemented with more complex exercises, and the time of classes can be gradually increased.