Posture of a child: exercises for the spine
At the preschool age, there is still no posture,Therefore, these adverse factors strongly influence the growth period of 6 years or 7 years and 11 years to 15 years. Changes in posture disorder affect the respiratory and cardiovascular systems that reduce the physiological reserves of the child's body.
Unfortunately, many parents attach the child toPhysical education, when the work of the lungs, heart, other systems and other organs of the body is already worsening, when the doctor has already discovered a violation of posture. Violation of posture will lead to the fact that a person in adolescence and adulthood begins to hurt his back. And all this could be avoided if the child did morning exercises every day, learned to swim, played mobile games, learned to sit properly at the table. Guarantee of beautiful posture, this is sufficient motor activity.
Posture of the child
The standard of correct posture is when the shouldersUnfolded, the head slightly raised, the shoulder blades do not protrude, and the stomach should not extend beyond the chest line. Check the correct posture in the child can, if centimeter tape measure the distance from the 7 cervical vertebra to the lower corner of the left and then right shoulder blades. The child should stand in a relaxed position, and should be stripped to the waist. If the posture is normal, these distances will be equal.
The shoulder index will help assess the child's posture. Measure the centimeter tape from the back of the shoulder width - the shoulder arch, and from the chest - the width of the shoulders. The shoulder index is equal to the width of the shoulders, divided by a brachial arc and multiplied by 100%. The brachial index is equal to 90-100%, which means that the child has the correct posture. If the index is less, this indicates a violation of posture. Correct, beautiful posture can develop exercises that strengthen the muscles of the abdomen, neck, arms, back, leg muscles. It is useful to do exercises with stuffed balls, skipping rods, gymnastic sticks. To form a correct posture, there are special exercises. The child should do them under the supervision of adults, they are very simple.
Exercises for the spine and for correct posture
Exercises against the wall. Let the child turn his back to the wall without a skirting board and squeeze his heels, buttocks, back, back. For the lumbar deflection should pass tightly his palm.
- Without changing the situation, the child must make several steps forward, then again go back to the wall and take the starting position.
- Do not tear off the back and the back of the head with a straight back, repeat the squatting;
- Stand by the wall and raise your hands to the sides, then up and forward;
- In turn, lift the knees bent at the knees, grabbing them with their hands and pressing them to the body.
Usually children after several classes are excellentPerform exercises, but the movement does not retain the correct posture. It is difficult for children to remember how to hold their head correctly. Because when the head is lowered, the spine bends, the chest sinks, the shoulders move forward, and the muscles of the shoulder girdle relax. To teach the child to keep the head correctly will help the exercises that develop the neck muscles for endurance.
Exercises for a child with objects
For their implementation, take a wooden circle, or a small bag filled with sand or salt, weighing 200-300 grams. We stand at the wall, we hold the bag on our heads:
- Go around the table, chair, walk to the opposite wall;
"Let's move away from the wall, keep the correct position of the trunk, sit down, sit down" in Turkish, "kneel and return to its original position;
- We will stand on the bench, get off it 20 times.
Exercises on balance
They help to keep the spine in any movements in the forward position.
- We will cross the gymnastic stick, hands to the sides, legs together. We will carry the weight of the body forward, first to the socks, then back to the heels;
"We put a gymnastic stick on two dumbbells." Dumbbells are placed at a distance from each other - 60 centimeters. We stand on a stick with a bag on his head;
- We will do the same on the board in the width of 30 centimeters, which we put on two dumbbells.
To strengthen the muscles of the shoulder girdle
They are recommended for children who have signs of stooping. We stand straight, legs apart:
"Put your hands on your shoulder blades, your elbows are at the top." We'll spread our hands to the sides so that the shoulder blades touch each other;
- We will tie our hands behind our backs, hold our right hand above the shoulder blades, keep our left hand under the shoulder blades, change the position of the hands. We perform the exercise, transfer small items from hand to hand.
We keep at the level of the shoulder blades a gymnastic stick for its ends:
- We bend left and right;
- Let's turn to one and the other side;
"We'll carry the stick forward over your head, then back." Hands in elbows do not bend.
You do not have to do all the exercises at once. It is enough to include in your complex exercises from each group for one exercise. For schoolchildren from 7 years to 9 years, the number of repetitions should not be more than 8 times, for children 10-14 years the number of repetitions should be 10 times. Children over the age of 14 must train to a sense of fatigue. The load will increase with time by repeating the exercise up to 30 times. Morning exercise will shape your child's correct posture.
Now we have learned what exercises should be done for the spine, for the correct bearing of the child.