Exercises with a gymnastic stick for poor posture. What set of exercises is indicated for curvature of posture in children? Causes and conditions that influenced the process of life

Poor posture poses the greatest danger during the period of rapid skeletal growth in children (7–16 years). But even preschool children are exposed to this risk, because parents rarely pay attention to how their child sits at the computer or TV.

Poor posture is one of the most current problems child's health. The cause of this pathology is most often an irrational motor pattern, which subsequently causes disruption in the functioning of various organ systems.

Therapeutic gymnastics for poor posture in children

Back and joint health » Treatment

Isn’t it nice to look at a fit, slender person with correct posture: his head is raised high and his shoulders are straightened, and his gait is light and relaxed.

And a completely different impression is formed when you see a stooped passerby with shoulder blades sharply protruding back and a protruding “beer” belly.

However, an obscene appearance is only half the story. Poor posture carries much more serious problems.

In people who are faced with this problem, all internal organs are displaced to a certain extent, which leads to disruption of their normal functioning and the development of numerous diseases.

Such changes in the functioning of the body become especially noticeable at a later age, when changing the situation is already quite problematic.

Of course, doing exercises alone is not enough, and therefore exercise therapy must be accompanied by complex therapy, which can only be prescribed by a doctor.

Where to begin?

The first step is to understand what constitutes a natural and correct body position.

This can be done in the following way: Turn your back to the wall, then press your heels, buttocks, shoulder blades and the back of your head against it, keeping your head straight. Keeping this position, move away from the wall and try to remember it.

Perform this procedure several times a day, this way you will train your body to maintain correct posture.

Don't forget about your back when working in sitting position. However, in this situation, everything depends not only on the person, but also on the furniture that surrounds him. Below are just some recommendations for choosing furniture for sitting work:

The seat depth must be at least 36 cm;
Observe the proportions: a person whose height is 170-180 cm needs a table with a height of at least 80 cm and a chair of 50 cm;
The chair should be placed so that its seat extends approximately 4 cm under the edge of the working surface of the table.

READ ALSO: Exercises for flat feet in children - Joints

When working in a sitting position, it is necessary to perform posture exercises every hour, which will be discussed below.

AN APPROXIMATE SET OF EXERCISES FOR IMPAIRED POSTURE IN CHILDREN

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 with your hands gymnastic wall. Pull-up 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 leg extension 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 in 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).

READ ALSO: Easy exercises for treating first-degree scoliosis at home

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 apart, a medicine ball (weighing 1 kg) on the head on a cotton-gauze bag or volleyball. 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).

Exercise therapy for the younger age group

Correct posture should begin to be developed in a child before 6 years of age. The exercise therapy complex for poor posture includes the following exercises:

Walk for 15 seconds.
Walking on toes or with high lifting knees, hands placed on the belt - 15 seconds.
Feet shoulder-width apart, straighten your arms. Raising them as you inhale, lowering them as you exhale, perform 4 approaches.
Standing straight, feet together, lift the gymnastic stick, placing it behind your back. Stretch your arms up, bending your lower back, return to the starting position, repeat at least 4 times.
Lie on your back (straighten your legs, extend your arms along your body). As you exhale, lift one leg, inhale, then the other. Perform 10 approaches.
Roll over onto your stomach. Raise all limbs and chest off the floor, holding the position for about 4 seconds. Repeat at least 4 times.
In the same starting position, tense your shoulders and lunge with your arms, imitating a boxer's punches. For each hand, do 8 repetitions.
Standing on your knees, close your feet and lower your arms. Moving each leg to the side in turn, spread your arms to the sides. Do at least 4 repetitions.

When performing each exercise, you need to keep your back straight, slightly arching it in the lower back, and also do not hold your breath.

Decide what exercises will be included exercise therapy complex, an orthopedist will help, since everything is individual. In addition, doctors advise changing or complicating the exercises every 2-3 weeks so that the effectiveness of the exercise does not decrease and the muscles do not get used to the same type of load.

Exercise therapy for children with postural disorders plays a very important role. With regular exercise, results become noticeable within a few months. In addition, medicinal Physical Culture has a strengthening effect on the entire body.

Normal posture implies symmetry of the whole body and correct position of the spine. However, more and more often children suffer from incorrect posture. The reasons for this phenomenon are that modern children spend a lot of time in front of televisions, game consoles, computers and move very little.

This condition cannot be called an illness in the full sense of the word. However, incorrect posture greatly increases the risk of developing various pathologies of the skeleton and more. Such a child is more likely to have diseases of the digestive tract, respiratory system, and a tendency to neuroses. This is due to the fact that the volume of the lungs decreases, all internal organs are somewhat displaced.

There are several types of this condition:

Kyphosis. A condition in which the physiological curves of the spine, directed outward, are increased, and those directed inward are smoothed.
Scoliosis. Asymmetrical posture, in which there is a displacement of the spinal column to one side. In this case, you can notice that the child’s shoulders are located asymmetrically (one higher than the other).
Flat back. With this pathology, all physiological curves of the spinal column are somewhat smoothed out.

Exercise therapy for poor posture is almost a panacea for such children. After all, a child’s body is just developing, it is malleable, and all shortcomings can be easily corrected. If this condition is neglected, then in adulthood a person cannot avoid serious problems with the spinal column.

In order to correctly correct your posture, it is important to choose correct 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 usually general strengthening exercises, breathing exercises, exercises to develop coordination.

With kyphosis thoracic exercises are shown to strengthen the muscles of the shoulder girdle, while stretching the chest muscles.

The exercise therapy complex for a flat back is aimed at uniformly strengthening the muscles of the legs, shoulder girdle, and lumbar region.

For asymmetrical posture (scoliosis), exercises are aimed at increasing the mobility of the spine, stretching it, and improving coordination of movements. At the same time, it is important to maintain the symmetry of body parts, so it is better to exercise in front of a mirror.

Very important point is the frequency of therapeutic exercise sessions. They need to be done daily until complete recovery. If you perform the exercises 1-2 times a week, there will be no effect.

Exercise therapy complex for preschoolers:

Varied walking - on toes, with high knees - 30s.
Mahi. I.p. - o.s. Swing your arms up through the sides, rise on your toes - inhale, take an i.p. - exhale.
Mahi gymnastic stick. I.p. - o.s., stick below. Raise the gymnastic stick up, reach for it - inhale, lower it down - exhale.
Swing your legs. I.p. - lying on your stomach. Raise your legs, while your torso should not come off the floor.
"Martin". I.p. - the same. Raise your upper body without lifting your pelvis off the floor.
"Swimmer". I.p. - o.s. Half squat, bending your knees, move your arms back - inhale, take an i.p. - exhale. Make sure that the child's back is straight.
Alternately stand on one leg with your arms spread to the sides. Watch your posture.
Stand against the wall, with at least 2 points of contact between your back and the wall.

Exercise therapy complex for school-age children:

Raise and lower your hands with the ball. Elbows should be spread out to the sides.
Lower the ball behind your head and lift it above your head. The back is straight.
Place your hands behind your back - one on top, the other on bottom. Lock them together.
Bend to the sides with arms outstretched.
Lying on your back, arch your back in the lumbar region. The pelvis does not come off the floor.
Standing on your knees and palms, take turns bending and arching your back.
In the same position, simultaneously raise your right arm and leg, then your left.
Lying on your stomach, raise your shoulders and legs simultaneously. Hold this for a few seconds.
Simulate riding a bicycle while lying on your back.

It is very important to constantly monitor the correct position of the back of such children during physical therapy exercises. You definitely need to breathe properly and deeply. After performing exercise therapy, you should walk quietly and restore your breathing.

In addition, a sport such as swimming is great for correcting posture. It gives an even load on absolutely all muscles, and thereby develops them. Pull-ups, hanging on a horizontal bar, and simply walking while holding a gymnastic stick with your hands behind your back are also useful for such children.

It is important to remember that such a pathology is a completely correctable phenomenon. You just need to seek qualified help in time. The specialist will select the necessary exercise therapy complex for children with poor posture, and then your child will be healthy!

Tension in the body and spine caused by incorrect static and dynamic posture in children is dangerous due to the acquisition of many bad habits, further influencing the child’s growth and his future postural reflexes - ensuring the correct position of the body in space. This is why it is so important to take care of your child’s healthy posture in a timely manner. First of all, it is necessary to instill in the child the love and habit of an active lifestyle, and, if necessary, pay attention to physical therapy (physical therapy) classes.

The essence of exercises for developing correct posture in children

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.

Frequent postural defects: lumbar lordosis, thoracic kyphosis and stoop. Such postural defects can be combined with scoliosis

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.

Children's posture is a subject of increasing interest to parents. Good posture very important for both preschoolers and younger schoolchildren and teenagers. It’s not news to anyone that the correct position of the spine is formed from childhood, especially attention should be paid to it during the so-called phases of rapid growth: at 6–7 years old, and also at 11–12 years old.

Since most modern children lead a sedentary lifestyle (studying at school, playing on the computer, watching TV), there is a shortage of active physical movements. And this entails a violation of posture.

Even if the child has not yet discovered any back problems - active image life is an excellent prevention. Taking into account the interests of the child, you can sign him up for swimming, horse riding, martial arts. These sports perfectly form the foundations of healthy posture. To correct existing problems, as well as, from a preventive point of view, if there is an anatomical location, it is necessary to introduce the child to classes in a timely manner special gymnastics. Treatment and prophylaxis physical education complex against postural defects in childhood contains exercises:

for training the muscular-ligamentous apparatus of the back - used for the purpose of prevention;
correcting the position of the spinal column - used to get rid of postural disorders or to stop the progression of curvatures.

The positive effect of exercise therapy on the health of the body is expressed in such changes as:

strengthening the muscle corset and achieving functional symmetry;
qualitative development of motor functions;
stimulation of metabolism;
fitness of the heart and lungs;
stabilization of the psycho-emotional background;
tonic and restorative effect on the body;
elimination of deformation - in mild forms - or stopping progression (in complex cases).

A necessary condition for exercising exercise therapy for spinal deformities, especially in initial stages treatment are the initial unloading poses (lying, standing).

Prohibited exercises for postural defects

There are 4 types of posture according to Staffel. The first type is a healthy posture with normal physiological curves of the spine, which allows you to absorb loads, evenly distributing them across the spinal column and ligamentous-muscular apparatus. The remaining three types reflect certain disorders in the thoracic or lumbar region.

Each type of disorder implies an incorrect position of the entire spinal structure. Therefore, when influencing, for example, the thoracic region through physical education, it is imperative to also take into account the condition of the cervical and lumbar regions. To avoid “distortions” it is necessary to refrain from certain types of exercises. In case of spinal deformities, the following should be avoided in physical therapy:

excessive bends in the chest and lumbar regions;
static exercises with a hard load on the back (especially in a sitting position);
sudden jerks, turns, twists;
unilateral lifting of weights;
uneven load on the body;
acrobatic elements (stand on shoulder blades, head or arms, bridge, birch tree, somersaults);
speed running, jumping, dismounts (concussions excessively injure the spine);
exercises that overstretch the spine with a rounded, unstable back (passive hangings).

Indications and contraindications for exercise therapy

Physical therapy against postural defects is indicated for any type of postural disorder, since this is the only way to specifically strengthen the stabilizing muscles of the trunk. Physical therapy is necessary for a patient if he:

flat back - physiological curves are not sufficiently pronounced, flat rib cage and shoulder blades protruding in different directions. The elasticity and shock-absorbing properties of the spine are insufficient, it is prone to various curvatures;
rounded back - formed due to increased physiological kyphosis of the thoracic region in order to balance it in the lumbar and cervical spine a compensatory pronounced lordosis also forms. Due to excessive deflections, the spine is excessively mobile. Lateral curvature is not typical for this type of posture;
stooped back - kyphosis of the thoracic region predominates, against the background of other mild deflections. Scoliotic posture is characteristic: one shoulder (scapula) is higher than the other. A stooped back is a pathology that occurs at any age.

Slouching is the most common postural defect. Most often occurs in teenage girls. It is characterized by increased cervical lordosis, which gives the impression that the person is “sad”, the head and shoulders are tilted forward.

A necessary condition for successful treatment is a nutritious diet, an active lifestyle, body weight control, walking fresh air. The sleeping surface must be hard. The child’s workplace must be selected according to his height so that he does not slouch or bend his back to one side. The light should come from the left side. Timely vision testing is also important.

There are no absolute contraindications for practicing therapeutic gymnastics, since the doctor will always select a complex that is individual in complexity and aimed at improving the child’s posture. But with some concomitant conditions and diseases, you should refrain from exercise until your health stabilizes. Relative contraindications include:

acute inflammatory diseases;
virus or infection with fever;
joint or muscle pain;
the presence of rapidly progressive curvature of the spine (scoliosis).

When acute inflammation or pain has passed, you can begin exercising, carefully starting with the simplest and easiest exercises.

Preparatory stage

After the physiotherapist has determined the type of postural deformation, contraindications are excluded, and associated factors are taken into account - the patient is prescribed a certain complex of exercise therapy aimed at correcting and eliminating defects. Before starting the complex, you need to make sure that the child is provided with sufficient comfort, nothing bothers him or threatens his well-being. Here are some preparation rules:

Classes are held in specially equipped medical rooms accompanied by an instructor - a physiotherapist. Further simple complexes can be practiced at home.

Sets of exercises - how to do them correctly

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.

General rules for performing exercises:

You need to exercise at least three times a week. The duration of one lesson is no more than 30 minutes for children 6–7 years old, 45–60 minutes for teenagers;
In parallel with gymnastics, it is necessary to accustom children to correct technique breath, do not hold it. As you exhale, elements are performed with effort;
At first, movements should be careful and smooth - no jerking or accelerated pace! The complexity of the elements increases gradually from lesson to lesson;
Before the start of classes, the child should be warned about the need to report pain or discomfort to the physiotherapist if it occurs;
You should feel good on the day of classes, without any deviations;
You can't study late in the evening;
From the first lessons, you need to pay enough attention to the correct exercise technique (back straight, shoulders straight, chin slightly raised);
To obtain the effect, consistency and regularity are important. You cannot miss classes without a serious reason.

Therapeutic exercises must be performed regularly, otherwise the effect will be weak and inexpressive.

It is important that the child trusts the physiotherapist and does not hesitate to comment on his feelings during physical exercise.

Physical training complex for the prevention of poor posture in children and adolescents

To perform, you need a sports mat and a gymnastic stick (children 6–9 years old need the help of an adult). The number of repetitions of each exercise is 6–7 times:

Preventive exercises for anatomical posture in children: video

Exercises for kyphosis in children

The complex can be used as a prophylaxis for juvenile kyphosis (Scheuermann-Mau disease) in children 10–12 years old. If physical therapy is started on time, then early age This posture can be easily corrected. Physical therapy, however, needs to be done regularly for at least a year. If time is lost, then correcting kyphosis in adulthood is already very difficult, due to anatomical changes in the vertebrae. Each exercise should be repeated 5 times unless otherwise indicated.

Warm up: walking in place or in a circle for 1–2 minutes; the arms are raised, the entire body is stretched on the toes as much as possible (inhale), when exhaling, the arms are lowered (do 3–5 times).
Lie flat on your stomach, stretched out in one line, with your head on one side. Lift your torso and arms from the horizontal surface, your head is a continuation of your spine, and pause for 5 seconds in this position. Your back should be kept straight and your legs should not be raised - the instructor can hold them down (do 5 times).
Perform the exercise by analogy with the previous one, only straight arms are spread to the sides, like “airplane wings”; another version of this exercise, when the arms are bent at the elbows, like small wings, the hands are in fists at shoulder level, the shoulder blades are brought together; then the child lowers his arms along the body and again lifts the upper part of the body from the floor (do each option 5 times).
More difficult exercise, consisting of the elements of the previous ones, lying on his stomach, the child lifts the upper part of the body from the floor and in this position changes the position of his arms: along the body, bends at the elbows, straightens forward, bends at the elbows again, again along the body. It is important to monitor the position of your legs and head.
Initial pose: lie on your back, shoulders and arms down, shoulder blades and lower back in maximum contact with the floor. Raise your legs, bend your knees and form a right angle, fix for 5 seconds and return to the starting position. When lifting the legs, the instructor initially fixes the stomach with his hand so that the child does not bend his lower back.
In the same position: straight leg raises to an angle of 45 degrees with the floor. And also fix it for 5 seconds each time you lift it. It is necessary to control that shoulder girdle and the lower back did not leave the ground.
An exercise combined from the previous two: lift your straight legs off the floor at an angle of 45 degrees, bend your knees, straighten them again and smoothly lower them to the floor.
Exercise “scissors”: lying on your back, raise your straight legs at an angle of 45 degrees to the floor and perform horizontal swings with your legs, crossing them. Shoulders and lower back do not come off the floor.
The same as in the previous exercise, only perform vertical leg swings.
Exercise “bicycle”: lying on your back, raise your legs and bend your knees, imitate riding a bicycle forward and backward - your legs “spin” in the opposite direction (30 times).
Starting position: standing against the wall. Press your head, shoulder blades, buttocks, shins, heels against the wall, do not bend your lower back. Shoulders and hips are at the same level in terms of horizontal and vertical planes. Stay in this position for 1 minute, gradually, from lesson to lesson, increasing the duration. Ideally, you should finally perform this exercise without leaning on the wall.

Exercises for kyphosis in children: video

5 simple and effective back stretching exercises

The exercises are designed to develop perfect posture in schoolchildren and adolescents. The complex is simple and takes very little time - this is its advantage. Each exercise must be repeated 3 to 5 times.

Initial pose: sit on your knees, buttocks covering your heels, arms extended forward on the floor, back arched as much as possible. It is necessary to pull your head, neck and arms forward as much as possible, feeling the tension in the back muscles. Stay in this position for a while, swaying up and down a little, without making sudden jerks. This exercise should begin and end your exercise.
It is advisable to begin and complete the complex with such stretching.
Starting pose: stand on your right knee, bend your other leg, resting on your foot. The head “looks” forward, with the opposite (left) hand it is necessary to touch the heel of the right foot, while the right hand reaches towards the ceiling. Then change sides.
Stretching and balance exercises seem simple only at first glance
Exercise "plank" (for healthy back as a preventive measure). Lean on the floor with your elbows and feet, the body is parallel to the floor, the neck and head are a continuation of the spine. Stay in this position for 10–15 seconds (as long as possible). It is very important not to arch or round your back.
The plank exercise perfectly trains both posture and the muscles of the whole body.
Initial pose: standing, lean forward with your whole body, straight arms back as far as possible, lowering your shoulders and moving your shoulder blades. Stay in this position for 10 seconds.
Tilts of the body with arms laid back are performed, bringing the shoulder blades together as much as possible
The second version of this exercise is with arms extended forward.
You need to not only tilt your body, but also stretch forward with your own hands
Initial pose: standing straight, reach for the ceiling with your hands, clasp the wrist of the other with one hand, and in this position, smoothly bend and stretch, swaying slightly, in both directions alternately.
Side bends provide stretching for the lateral muscles of the torso.

This charging takes on average 10 to 15 minutes. But you need to do it every day.

Exercises with a fitball to improve posture

With the help of exercises with a large elastic ball - a fitball, the student will strengthen the muscles of the so-called core - this is a set of muscles responsible for stabilizing the spine, pelvis and hips, and therefore for healthy posture. First you need to select matching ball, according to the child’s growth. This can be done as follows: in the position of sitting on the ball (feet on the floor), the angle between the student’s thigh and shin should be approximately 90 degrees, and the knees in this position should be slightly below the waist. Or another rule: children under 155 cm tall should choose a ball with a diameter of 45–55 cm; if you are 156–169 cm tall, a fitball 55 cm in diameter is suitable; for teenagers whose height exceeds 170 cm, a fitball of 65–75 cm is recommended.

While sitting on a fitball, alternately raise your legs, trying to stay on the ball with a straight back.
While holding the ball with your hands, try to maintain balance.
To complicate the task, simultaneously with the leg, you should raise the opposite arm up, stopping in this position for 5 seconds (perform 2 sets of 20 times).
A more complicated version - not only the legs are involved, but also the arms
To make the exercises not only useful, but also interesting, you can additionally use small colored balls and a basket. The child lies down with his stomach on the fitball, and at the same time picks up a small ball.
An unusual idea with colored balls that need to be thrown into a basket will arouse keen interest and excitement in children of any age.
Scrolling the fitball under him with the help of his hands “walking” along the floor, he tries to throw the ball into a basket that is located at a distance.
The basket can be placed at a short distance from the fitball
To complicate the task, the basket can be positioned further and further from the fitball over time. Thus, the fitball ends up near the feet. Backwards you need to move in the same way, rolling the ball under your body to the starting position.
The task becomes more difficult if the basket for colored balls is moved a little further
Exercise “airplane”: the child lies on top of the ball so that top part the body hung over the ground, the toes rested on the floor. While making an effort, you need to try to keep the ball under you, spreading your arms to the sides and keeping your back, neck and head in one line.
Children will definitely like the “airplane” exercise on a fitball.

Such exercises will be greeted with enthusiasm by children of any age. They perfectly train the upper and lower muscles back and abdomen, imperceptibly for the child, forming his healthy posture.

When sitting at the dining table at home or at your workplace, it is useful for a child to use a fitball instead of a chair. Thus, the necessary core stabilization skill will be developed automatically.

Using fitballs instead of chairs - quietly trains posture and, at the same time, relieves the child’s spine

Exercise therapy for a flat back

A flat back is the worst type of posture in terms of the shock-absorbing properties of the spine. Its anatomical curves are underdeveloped due to hereditary predisposition, weak back muscles, previous rickets, etc. Exercises for this postural defect should be done extremely smoothly, stopping a little in each position. Repeat 10 times.

Total weakness muscular system- the basis of this postural disorder

Starting position: on your back, legs straight, arms by your sides. Slowly raise your head and upper body, hands reaching for your toes.
Starting position: on your back, arms under your head, tear straight lower limbs from the floor, spread apart, then connect, smoothly lower.
Exercise " diaphragmatic breathing"or belly breathing. Lying on your back, bend your knees slightly, inhale more air through your nose, inflating your stomach. Blow air smoothly in a thin stream through your mouth. The abdominal wall should “sink” as much as possible when exhaling.
Diaphragmatic breathing provides intensive enrichment of blood with oxygen: organs of all systems begin to function at maximum efficiency
Initial pose: lying on your back, arms by your sides, lift your pelvis off the floor and pull it up, pointing it towards the ceiling. The second option is to raise the pelvis with a straight leg (alternating lower limbs).
Airplane exercise: lying face down, legs closed, arms spread to the sides. At the same time, smoothly raise the upper body, arms and shoulders above the floor, as well as tightly closed legs - stay in this position for 5 seconds, then smoothly return back. The neck and head extend the line of the spine.
Exercise "airplane" - correction of the thoracic spine
Exercise “cat”: standing on your knees, leaning on your hands, make your back an arch (your head “looks” down); bend your back as low as possible to the floor (raise your head).
Exercise cat - has a beneficial effect on the entire spine
Exercise “imitation breaststroke”: lying on your stomach, bend your elbows in front of you. Raising your upper body above the floor, straighten your arms - lower your head, exhale - and “draw” circles with your hands (raise your head, inhale), as when swimming breaststroke.

This kind of physical education helps to train muscle corset and form the anatomical curves of the spinal column inherent in correct posture.

Possible consequences and complications

Everyone knows about the benefits of physical therapy and its significant role in correcting postural defects. However, about possible consequences and complications are not something every adult thinks about, much less a child. And they are quite real if you do not follow the exercise technique, or develop complexes yourself, without the assistance of an orthopedic surgeon and physiotherapist. In this case, troubles such as:

the occurrence of pain syndrome;
neuralgia due to compression of the nerve root of the spine;
muscle spasms;
stretching of the ligamentous apparatus;
strengthening of existing spinal instability;
worsening the existing defect.

Exercise therapy for a compression fracture of the spine plays a major role in the rehabilitation of the patient. The patient spends the first 2 months after the fracture in a hospital supine position, where he is shown: breathing exercises and the easiest movements with his arms and sliding along the bed with his legs. As you recover, the orthopedic doctor gradually adds exercises, creating an individual complex for the patient. More or less full-fledged gymnastics is indicated 2–2.5 months after the injury and is carried out under the supervision of a physiotherapist and rehabilitation specialist.

To physical exercise were beneficial, the child must clearly know and follow safety rules, and also be constantly under the supervision of an instructor.

Flat back, straight and tripping, 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– this 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 issues of forming correct posture, the importance of this process, and also give simple but interesting exercises to strengthen the muscle corset.

“Keep your back straight!”

The process of forming posture should begin from the very 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 correct position baby's body during feeding, sleeping, playing.

The well-known phrase “straight back” is actually not true in everything. If we talk about healthy, correct and beautiful posture, then it still implies bends: in the cervical and lumbar regions there is a forward deflection (lordosis), and in the thoracic and pelvic regions - backward (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:

omission 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, which are first carried out by a doctor with a 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 physical activity, it must be correct and feasible. Sometimes a substitute for sports can be morning work-out.
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.

"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.
"Gurney." You should lie on your stomach. Take turns lifting up outstretched arms, chest, and then legs and pelvis. Such exercises will strengthen the entire spine.
"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!”.
"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 good charge not only for the back, but also for the abdominal muscles.
"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.
"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 in at a relaxed pace make rotational movements, simulating a bicycle ride.
"A ball in my stomach." For correct posture, it is also important toned muscles press. Sitting on a chair, you should imagine what is in your stomach balloon, which when inhaling, try to inflate as much as possible, and when exhaling, try to deflate.
"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.
"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.
"Hugs." When finishing exercises, you should always provide relaxing moments. If this morning exercises in the hall, 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.

Orthopedic traumatologist of the first category, surgeon. Adult and children's specialist, Moscow State Medical University, 2006

The process of developing posture in a child depends on many factors. This is development muscular frame back, conditions and lifestyle of the child, heredity and other related phenomena. According to statistics, most problems with the spine and posture in general originate from childhood. That is why it is necessary to monitor the health and position of the baby’s back from childhood.

In the modern world, many means have been invented to correct posture: supporting corsets, special exercise equipment and other devices. But most effective method correcting the back position is physiotherapy.

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 when different forms scoliosis, osteochondrosis, intervertebral hernias and protrusions. Exercise therapy has several effects on the child’s spinal column:

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.

Physical therapy complex for posture - features

There are a few important rules which are directly related to correcting posture in children:

Before starting classes, consult your doctor. Selecting a set of exercises is an individual process. A professional orthopedist will be able to create a workout based on the condition of the spine, level of physical fitness, age, gender, weight and the presence of background disorders in the child. Very common mistake parents get the wrong choice of exercises. They can set an uneven load or choose exercises that are completely unsuitable for the child, which can only worsen his condition.
Spend the first few training sessions with a specialist. Of course, in the future all exercises can be done at home. However, at the very beginning it is better to entrust the child to a professional. He will conduct the lesson and at the same time explain the technique and nuances of each exercise.
Make therapy comprehensive. If the baby has a predisposition or already has curvature of the spine, exercise therapy should be supplemented with other procedures. This could be swimming pool classes, massages, physiotherapy, wearing bandages or corsets (only as prescribed by a doctor). You can also add elements of yoga and breathing exercises to your workouts.
Optimize your child's nutrition and help him lose weight excess weight, if available.
Choose a moderately firm mattress for sleeping.
Teach your baby to sit in correct poses and do not carry bags on one shoulder.
Start studying with your child half an hour before meals or an hour after them.

Prepare your study room and equipment. The baby should have sports uniform, rug. The room where he trains should be maintained at a temperature of no more than 22 degrees.

Contraindications for performing exercises

Therapeutic training is contraindicated if:

In case of such violations, other measures are taken to correct posture in young patients. Most often these are massages and hydro treatments.

What exercises to use

The specifics depend on which part of the spine needs to be worked on. You can use exercises for the neck, thoracic region and lower back at the same time in one workout.

Before the actual start of the lesson, it is recommended to warm up. It will help warm up the baby's muscles and get him in the right mood.

The first exercise is bending. Stand straight, feet shoulder-width apart, hands on your waist. Bend your body sideways and back and forth. Perform up to 10 repetitions in each direction.

The second exercise is head tilts. The starting position is the same. We make smooth tilts of the head to the right, left, forward and backward. We also repeat up to 10 times.

The third exercise is a cat with or without a chair. In the first option, you need to go to the back of the chair and grab the back with your hands (the chair should be suitable for the child’s height). After this, the child needs to gradually retreat and bend his back down so that it is parallel to the floor. The head looks down.

After this, you need to round your back, then return to the previous position. You can perform this exercise while standing on all fours. 5-10 repetitions are done.

The next exercise is swinging your arms and legs. With straightened arms, we describe several circles clockwise, then counterclockwise. Leg swings: legs slightly apart, arms raised to a position parallel to the floor. We swing our left leg towards right hand, right foot to left hand. We carry out 5-10 repetitions.

Basic set of exercises

In all exercises with swings and similar elements, movements should not be too sudden. If physical training If the child is unable to perform the indicated number of approaches, they can be reduced. You should not physically exhaust your baby with activities.

For the neck

All exercises are done in a sitting position (on a chair or floor):

Smooth turns of the body left and right (10-15 times in each direction);
As you inhale, the shoulders rise as high as possible, and as you exhale, they lower (15 times);
Inhale - raise your head up, looking at the ceiling, then lower it down and look at the floor (the neck is very elongated).

For the thoracic region

Stand up, clasp your palms behind you;
Inhale - tighten your hands and rest them on the spine;
Exhale - relax;
As you perform, lower the emphasis down to other parts of the spine;
Clasp your hands behind your back and apply pressure to the vertebrae in the same rhythm.

For the lower back

Conclusion

Exercise therapy is an indispensable measure for the prevention of spinal curvature and correction of posture in children. Physical therapy performs several important tasks at once to bring the spine into a physiologically correct position.

Parents should note that in addition to training, it is necessary to introduce some other changes into the rhythm of the child’s life.

It is better to entrust the preparation of a set of exercises for a small patient to a specialist. All sports activities with the baby should be carried out using the correct technique so as not to harm the spine.