An approximate set of exercises for correcting posture and preventing its disorders in children 7-10 years old. consultation

Why do you need gymnastics?

Curvature of the spine is most often observed in children of school age who sit for a long time - at the computer, while doing homework, watching TV, etc.

It is for the purpose of prevention and correction of posture that physical therapy exercises are recommended. Exercises are selected depending on the child’s age and general health.

IMPORTANT! Poor posture affects not only the child’s appearance, but also the functioning of his internal organs!

The greatest risk of postural curvature occurs between the ages of 7 and 16 years. During this period, active skeletal growth and slow muscle development are observed. And this leads to the fact that the spinal column becomes vulnerable to external factors. And excessive loads or prolonged sitting position leads to the fact that bends begin to form on it.

Such changes not only lead to the child slouching, but also problems from the following:

• respiratory system (such children often experience shortness of breath and snore at night);
• of cardio-vascular system;
• Gastrointestinal tract.

In this case, therapeutic exercises pursue the following goals:

• straighten the spine, eliminate all unnatural curves;
• strengthen your back muscles;
• eliminate stoop.

If you do not perform exercises to correct your posture from childhood, then with age the risks of developing problems with the musculoskeletal system will increase. There will be a possibility of vertebral displacement, the development of scoliosis and osteochondrosis, the formation of an intervertebral hernia, and the appearance of neuralgia. But these pathologies require more complex treatment and daily training will no longer be so effective.

Possible consequences and complications

The benefits of physical therapy for children are undeniable. However, many adults do not even think that an incorrectly selected complex or self-prescribed treatment for children can significantly harm the child’s body. What consequences should you expect if posture exercises for children are performed incorrectly:

• constant presence of pain;
• muscle spasms;
• compression of the nerve processes of the spine;
• sprain;
• deterioration of the position of the spine;
• worsening of the curvature.

Note! To avoid such health problems, it is important not to self-medicate, but to consult a doctor. He will develop a treatment program and will constantly provide qualified supervision during exercises.

To avoid such problems with posture and spine, you need to monitor the physical activity of children and not allow them to stay in one position for a long time, for example, at the computer. It is also important to ensure that children do not carry backpacks or heavy bags on only one shoulder.

Exercise therapy classes, as well as morning exercises, can not only prevent further deterioration of the condition, but also completely relieve the child of spinal curvature.

Contraindications

Exercises for correct posture in children are not suitable for everyone. Therapeutic gymnastics has its contraindications, in the presence of which its implementation can do more harm than good. And these include:

• injuries (sprains, bruises, ligament tears, fractures);
• low pain threshold;
• back muscle tension;
• diseases of various etiologies occurring in acute form;
• the presence of chronic inflammation in the body;
• compression syndrome.

Whether it is possible to do exercises to correct children’s posture is decided by an orthopedic doctor on an individual basis. A self-selected complex of exercise therapy and self-medication can cause damage to the back muscles and the occurrence of more serious problems with the spine.

Rules for performing exercise therapy

Even if an orthopedic doctor has prescribed a set of exercises for your child, the risk of injury when performing them is very high. And to minimize them, you need to know a few rules:

• You must strictly follow all doctor's recommendations. It is necessary to constantly monitor the baby’s posture when he performs exercises.
• Gymnastics can be performed both in specialized institutions under medical supervision and at home. But before you start practicing at home, you need to attend several classes conducted by a specialist. This way you can learn all the intricacies of doing the exercises and minimize the risk of injury in the future.
• Before performing exercises for correct posture for children, you need to stretch your muscles. To do this, it is recommended to do a 5-minute back massage.
• Exercise therapy for children with poor posture requires care and precision. There is no need to rush here. Exercises should be performed in a calm rhythm. No sudden movements! This could harm the baby!
• If children have a crooked posture, do not use barbells or dumbbells. They put unnecessary stress on the spinal column. And since there are already violations in it, the use of this type of equipment can provoke the appearance of serious back problems.
• It is necessary to ensure that the child does not feel pain during the exercise. He should feel comfortable.
• It is strictly forbidden to use methods aimed at stretching the spine, for example, hanging on a bar. They can only be performed if they have been prescribed by an orthopedist and are carried out under the strict supervision of a doctor.
• Gymnastics for poor posture in children implies a slow increase in load. The easiest exercises are performed first, and only after some time more complex elements are included in the complex, but not all at once.
• To get a quick effect from exercise therapy, it is recommended to perform not only the exercises prescribed by your doctor, but also breathing exercises.

You need to monitor your child’s posture not only while performing exercises, but throughout the day

By applying all these rules in practice, you can get quick positive results. But besides them, you need to know that children's gymnastics has its own age groups. And each has its own exercises.

How to fix deficiencies

Spinal curvature is a problem that cannot be neglected. If a child is diagnosed with a disease, the situation must be corrected immediately, otherwise the situation will only get worse.

If the doctor has diagnosed a first-degree curvature, massages and physical therapy (physical therapy) will be prescribed as treatment. In cases of second-degree disease, physiotherapy and additional treatment cannot be avoided. After starting treatment, the little patient will need to undergo an X-ray examination every 10 months to monitor the dynamics of recovery.

Muscle strengthening exercises for children

Physical therapy treatment involves exercises to strengthen the back muscles for children. These exercises increase the contractile function of the back muscles and eliminate their dystrophy. After just a few procedures, the mobility of the vertebrae noticeably improves, blood circulation is activated, the back muscles are strengthened, the spine becomes strong, flexible and straight.

Important! In infants and preschool children, curvature of the spine is easier to treat than in adolescents.

The most important periods in the treatment of exercise therapy are from 12 to 17 months and from 5 to 6 years. Even in the absence of curvature, exercises are required for preventive purposes during these periods.

Indications and contraindications for exercise therapy

What exercise therapy gives:

• forms posture;
• develops back muscles;
• ensures normal development of joints and bone skeleton;
• eliminates asymmetry caused by spinal curvature;
• normalizes the endocrine and immune systems of the child's body.

A set of exercises for spinal scoliosis in children

Note! A set of procedures strengthens children's muscles and ligaments, thereby significantly reducing the risk of serious damage from falls and sprains.

Why exercise therapy procedures may be contraindicated:

• for diseases during periods of exacerbation;
• with congenital heart defects;
• with an increased risk of bleeding;
• for malignant tumors.

Note! If the child attended exercise therapy, but one day he felt unwell and began to have a fever, it is better to postpone classes until he recovers.

Kids 3-4 years old

Exercises for children 3-4 years old for posture are performed in a playful manner. Parents will have to work with them, showing them what to do and how to do it. First you need to stretch and warm up your muscles. For this purpose, a massage is done.

A set of exercises for curvature of posture in children 3-4 years old includes:

1. Walking in circles. Kids straighten their backs and walk in circles for 1-2 minutes. At the same time, parents walk with them, constantly monitoring that their back is straight. To make it interesting for the child, you can invite him to imagine that he is in the role of some animal, for example, a giraffe or a heron.
2. Walking in a circle with your arms raised. The exercise is performed similarly to the previous one, only in this case you need to raise your arms up.
3. Walking with your arms at your sides. You also need to walk in a circle, but the exercise is complicated by the fact that the child must stand on his toes.
4. Walking on your heels. The arms are also spread out to the sides.
5. Tilts. The child should stand up straight and place his hands on his belt. Tilts are done in different directions, alternately.

It is best to do this exercise in the morning, immediately after waking up. It will have a positive effect not only on the condition of the spine, but also on the overall well-being of the baby throughout the day.

For children 5-7 years old

We often hear from parents of children of this age - the child is slouching, what to do and what exercises to choose? First, you need to take him to an appointment with an orthopedist, because the exercise therapy complex is always selected individually. And if we talk about general strengthening exercises, they are performed on the stomach and standing.

On the stomach

In this case, gymnastics strengthens the back muscles and straightens the spine. Includes the following exercises:

Posture correctors

1. Lying on your stomach, your legs should be placed shoulder-width apart and your arms should be spread to the sides. The child needs to lift his limbs off the floor, fixing them at the maximum height for 15 seconds. A total of 4 repetitions need to be done.
2. The body position remains the same. Only in this case should the child imitate breaststroke swimming, lifting his head and shoulders off the floor.
3. Lying on your stomach, you need to secure your hands in a lock and press them to the back of your head. The baby needs to swing his legs one at a time. 10 repetitions on each leg.
4. The body position remains unchanged. You also need to swing your legs, only lifting your hips off the floor. 5 repetitions on each leg.
5. Lying on your stomach, you need to raise your upper body and spread your arms to the side, turning your palms towards the ceiling. The body should be held in this position for 15 seconds. Do 4 repetitions.

standing

These posture exercises for children at home are recommended for both prevention and correction of the spine.

1. Circles with your arms. The hands should be leaned against the shoulders and the limbs should be rotated backwards. Movements should be smooth, not abrupt.
2. While standing, you need to spread your arms to the sides, turning your palms towards the ceiling. Then the child needs to stand on his toes and sit down, and then straighten up.

If you perform the above exercises correctly and systematically, you can quickly cope with stooping in your child. But remember that if there are serious disorders in the spinal column, the complex is selected strictly individually!

Will exercise therapy help correct posture?

Therapeutic exercises can be indicated both for healthy children for prevention purposes, and for patients who already have curvatures for treatment. Physical education is prescribed for various forms of scoliosis, osteochondrosis, intervertebral hernias and protrusions. Exercise therapy has several effects on the child’s spinal column:

• Strengthens the muscular frame of the back, which supports the spinal column;
• Tones the abdominal muscles;
• Normalizes the functioning of internal organs;
• Increases endurance;
• Stimulates natural development and growth;
• Increases joint mobility;
• Relieves existing spasms and pain;
• Optimizes coordination and balance;
• Forms stable and correct posture.

In addition, playing sports helps to activate blood circulation, which improves blood flow to the bone and soft tissue structures of the spine. More oxygen and nutrients begin to penetrate into them, which makes the column less susceptible to degenerative processes and curvature.

7-9 years

What to do if a child aged 7-9 years has a stoop? We need to teach him to do therapeutic exercises in the morning. Doing it regularly will help strengthen your back muscles, straighten your spine and eliminate discomfort. The following exercises are recommended for children of this age:

1. The child needs to sit on the floor, pull his knees towards him and clasp them with his hands. Then lie on your back and roll on the floor in a fetal position, and then return to the starting position.
2. The baby must be placed on his back. Hands along the body. You need to perform circular movements with your legs, imitating riding a bicycle.
3. The child needs to take the following position - lying on his back, arms along the body, legs bent at the knees. It is necessary to raise the pelvis as high as possible, lingering at the maximum point for 5-10 seconds.
4. The baby will need to place his hands on the floor and the parent will need to hold his ankles. In this position, the child needs to walk for several minutes.
5. You should alternate walking on your toes and heels (about 30 seconds each). And after that you need to get on all fours and stretch your legs one by one, first the left, then the right.

Despite the fact that at the age of 7-9 years children are already independent, it is necessary to constantly monitor how they perform exercises

A set of exercises for children with poor posture

There are many elements for adjusting the waist. Some of them are suitable for any student, others should be divided into categories depending on the age of the young athlete.

General exercises for straight posture: 5 most effective elements

The table shows the five simplest elements with which every toddler can become the owner of a healthy spine.

It is useful to teach your child to do push-ups and planks from an early age.

How to train children under 3 years old

Despite the fact that problems with the spine are quite rare in the youngest children, the foundation for a healthy back should be done from a very early age.

Exercises to improve the posture of children are best done in a playful way. This way, it’s easier to capture their attention and whet their interest. And interesting names for ordinary elements will make the training a real fabulous adventure, the main characters of which can be:

• a tightrope walker who can walk smoothly along a rope stretched on the floor;
• a mouse deftly moving under a rope from one side to the other;
• crocodile, resulting from the following element: lie on your stomach and stretch your arms forward, smoothly raise your head up, without lifting your hands from the floor and arching your lower back;
• a woodcutter who “cuts wood” while bending.

What can be offered to children under 6 years old?

At this age, children are already quite capable of assuming and maintaining a given pose. So, they can go up to the wall and press their entire spinal column against it. The heels and head should also be pressed. It is advisable to perform all elements for correcting posture in preschool children while maintaining this body position. Using a gymnastic stick, hoop or ball, you can offer a preschooler a whole range of elements.

The basic elements may be the following:

1. We stand with our feet wider than shoulder-width apart. Raise the stick or ball up, keeping your gaze on the object. We lower the equipment to the chest and return to its original position.
2. We take the ball in one hand. We put it behind our back and transfer it to the other hand.
3. Raise your hands with a stick or ball above your head. We spread our elbows to the sides, bringing the shoulder blades together. We make several tilts in different directions.
4. We lie down on our backs. Raise your legs and spread them apart. We perform cross movements simulating scissors.

You can also perform the following complex with a gymnastic stick:

• bend or lift it up;
• raise your arms with her from a position lying on your stomach;
• raise your arms behind your back from a sitting or standing position;
• just walk with it like a rocker;
• put the stick on the floor and ask the practitioner to grab it while lying on his stomach;
• pick up a stick and ask the child to hang on it.

We work with schoolchildren from 10 to 12 years old

It is also important for children from 10 years of age to exercise. At this age, problems arise. Schoolchildren are not only forced to sit in one position for a long time and carry heavy briefcases. TV and computer play a huge role in disrupting the camp. Few people maintain the correct back position when using gadgets. And as Valentin Dikul said:

“When sitting at a computer, you need to find the correct posture. It’s hard, but necessary!”

The following elements can help your back rest and your spine straighten:

1. We lie on our stomach and press our body to the floor. We try to raise only the head and shoulders, staying in this position for several seconds.
2. From the previous position, first pull one knee to the stomach, then the other.
3. We lie on our back and bend our knees. We perform pelvic lifts, leaving our hands on the floor.
4. We turn back onto our stomach and raise our arms and legs at the same time.
5. From the same position we take our ankles and bend as much as possible.
6. We perform push-ups from the floor, keeping your back straight.
7. We make a cat by alternately arching and bending our back, standing on all fours.
8. We stand up, join our hands behind our backs and bend forward.

What to do if there is severe curvature of the spine

If the curvature of the spine is already quite strong, the following exercises to straighten the waist will help:

• we sit against the wall, leaning our backs against it, spread our arms to the sides and raise them to shoulder level, keeping our muscles tense, slowly lower our arms;
• We take the same position, then slowly move away from the wall, keeping the spine straight;
• From the same position we slowly sit down and stand up, as if sliding our back along the wall.

Exercises that shape the waist

The following elements will help you form a beautiful figure:

• we place our palms on our shoulders, try to move our elbows behind our backs, while connecting our shoulder blades;
• We stand up, take turns raising our knees up, pressing them to our chest, while our shoulders should remain in place.

To form a camp, the use of sports attributes works well.

Elements for stretching the spine

Stretching the spinal column is an important step in creating a beautiful figure. The following exercises increase flexibility and reduce the likelihood of injury:

• lie down on a hard surface, bend your knees, put an elastic band or strong fabric on your foot, and straighten your leg by pulling the material towards you;
• we get on all fours, move our legs back, join our hands behind our backs, try to bend over, holding this for a while;
• we kneel down, placing our buttocks on our heels, move our palms forward until our forehead is on the floor;
• We lie down on our stomach, strain our abs and buttocks, stretch one arm forward and up, fixing the pose for a few seconds.

Warm up during the day (ball exercises)

Exercise therapy for poor posture in children is recommended to be done in the morning. But schoolchildren can also warm up during the day, after a long period of sitting. For example, you can do the following exercises:

1. Standing, place your feet shoulder width apart. Take the ball and lift it up, and then lower it to chest level. In this case, you need to constantly look at the ball, raising and lowering your head along with it.
2. Also in a standing position, you need to take the ball and put it behind your back, intercepting it with your other hand. When performing the exercise, you need to monitor your posture - it should be straight.
3. Raise the ball above your head with both hands. At the same time, spread your elbows to the sides and try to connect your shoulder blades. In this position, you need to bend first to the left, then to the right.

Therapeutic gymnastics is an effective method of correcting poor posture. But for it to really give the desired results, all exercises must be selected by a doctor and performed correctly and regularly.

Posture correction

When the first signs of poor posture appear, it is recommended to seek help from an orthopedic doctor. Under no circumstances should you self-medicate. Improper training will only make the situation worse, and the child may damage the back muscles.

Therapeutic gymnastics for poor posture is effective, but only when choosing a program that matches the individual physical characteristics of the child. After the examination, the doctor analyzes all biometric parameters, including the degree of curvature of the spine, its angle of deviation, and selects the optimal training program.