Exercises for a straight and healthy back in children
It is a common situation that we only start to exercise after pain has occurred. This is a huge mistake. You should exercise to have a straight back even when not suffering from any condition. These exercises are really important: not only will they help you to get rid of the pain, but they can also delay or totally prevent condition reoccurrence. Additionally they help to keep us healthy and have the correct body posture. Corrective exercises will improve functioning of the circulatory and respiratory systems, causing an enhancement of your overall body efficiency. Corrective gymnastics is recommended for children who have a skeletal system which is still developing. It is especially important for children who already have a faulty posture. However, even children with the correct body posture should still exercise. When a posture flaw is diagnosed early, corrective exercises and a change of habits are often sufficient. The child should be as active as possible, instead of spending time passively. It helps to strengthen the muscles and ligaments stabilizing the spine. Orthopaedists can recommend an appropriate exercise set. If the child suffers from scoliosis, then swimming, volleyball, basketball, and handball are recommended. Jumping is not recommended. For lordosis, swimming backstroke is recommended, whereas in kyphosis swimming front crawl is good, but not backstroke. Cycling is also not recommended for kyphosis sufferers. Therefore we can see that it is worth adjusting your exercises according to your condition in order to obtain the proper results. Below you can find some exercise examples. They are divided into exercises performed on the back, front, and when sitting. It is important to repeat all the exercises several times.
Exercises performed on your front
Lie on your front, body straight, arms bend and underneath your forehead. Lift your upper body (head, shoulders, and torso). Lie back down after a moment. Try to relax. While lying on our front we can also practice torso lifts. Place your hands on your neck, lie on your side, and support your head with your arm. Lift your leg several times, and change side. Repeat the exercise several times.
Exercises performed on your back
Lie on your back with legs bent at the knees. While your hands are alongside your body, try to pull first one, then the second knee to your forehead. The next exercise is based on pulling your left elbow to your right knee, and your right elbow to your left knee. We can also pull our knees towards our chest while lying down.
Exercises performed when sitting
Sit down and straighten your back. Put your hands behind your head, and then move your head forwards and down. Keep this position for a while. Next, put your joined hands above your head, push them as high as possible, and try to pull your head up as well. Keep the position for a while. All these exercises help us to stretch and strengthen our spine, and most importantly, maintain proper body posture. You should encourage your child to exercise even when they are reluctant to do so. After a short time, exercise will become a habit. The best thing to do is exercise with your child, to show that it is neither difficult nor unpleasant. It is our role as adults to encourage children to be physically active. It is important for parents that a faulty posture is not only caused by spine degeneration. Children with feet or knee conditions will not be willing to run simply because it hurts. The child will position their body in an asymmetrical way, and if left untreated, the skeleton will adjust to the new position. Posture flaws are not only an aesthetic problem. Children suffering from significant posture flaws also have problems with breathing, and sometimes headaches. If a child is unable to follow their friends and colleagues, they can be rejected by the group, leading to stress and sadness. By encouraging children to be active and exercise, we can help to avoid significant posture flaws and will be able to protect them from unnecessary stress.