The complex of exercise therapy for violations of posture in children and adults

Due to the fact that many people today lead a sedentary lifestyle, it turns out for units to form the correct posture. But the main problem consists not only in the beauty of a person, but in the work of the whole organism, since the curvature of the vertebra directly affects the functionality of all organs.

No matter how trivial it may sound, but each person must take care of his health and beauty himself, and for this he does not need to do anything supernatural, it is enough to devote only ten minutes a day to simple exercises. Correctly selected exercise therapy for postural disorders will help both adults and children to achieve high results. If you do these exercises all the time, then you can forget about problems with posture for a long time.

The danger of poor posture for humans

Improper posture is not considered such a harmless deviation in the body, as it affects the daily life of a person. With incorrect posture it is often difficult to take even the usual deep breath, while it is often accompanied by pain, and wrinkles begin to appear on the neck, which only add to age. Thus, the whole body does not look as attractive as we would like. Adult women can note in themselves such a drawback as a change in the shape of the breast. The disease does not spare children. Starting from a young age, some begin to stoop, and if parents do not pay attention to it during a while, then soon the skeleton is deformed, the normal functioning of the respiratory system is disrupted, blood circulation and digestion worsen.

Gradually stoop becomes a habit, which is almost impossible to get rid of. The main reason for such deviations is a sedentary lifestyle, so every person needs to do exercises on an ongoing basis. To date, doctors and scientists themselves have developed a huge number of exercise therapy exercises for correct posture, which are separately suitable for children and adults.

How to diagnose posture

You can find out about problems with your posture at home, for this there is a special diagnosis. You need to find a corner in your room and lean against it with your whole back. The feet should be level and also touch the wall. In order to properly evaluate your spine, you need to take an assistant with you, he will have to try to squeeze his hand between the lower back and the wall. If there is no problem with the back, then the palm should pass quietly. If only fingertips are squeezed, then most likely the person has a serious pathology. Which one, medical diagnostics will already show. Particular attention should be paid to the shoulder blades, they can not lag behind the vertical line of the wall.

Today, many adults and children are faced with such a pathology as pterygoid scapula. Such a change in the body is just a symptom, but it is simply impossible not to pay attention to it. If a person has chest stoop, then the head will lean forward. Naturally, it will be very difficult for a person to be constantly in this position, because the main tension is on the cervical vertebra, so headaches appear. Many adults prefer not to do exercise therapy for posture, but simply take analgesics, but in this case, you can only get a temporary effect. In order to recover and correct your posture, you will definitely need the help of a specialist who can develop a set of exercises.

How to eliminate the pathology

If you pay attention to the problem in time, you can safely avoid complications. When the absence of structural changes in the spine is diagnosed, exercise therapy for scoliotic posture will actually be effective. But each patient should remember that all the recommendations of a doctor should be followed implicitly.

In order for the result to be stable, complex therapy should be used, the basis of which will be therapeutic gymnastics using special movements. In addition to exercises, several other methods are used:

• Massage.
• The course of physiotherapy.
• Swimming.
• Correction using a special corset.

You need to carefully monitor your posture while sitting, you will need to abandon bad habits, adjust your diet and exercise regularly. If it is a child, then control should be carried out by parents.

Basic methods of dealing with poor posture

The complex of exercise therapy for violation of posture in the initial stages does not require much effort, but you should do the movement constantly. All exercises are recommended to be carried out after the muscles are warmed up.

The main part should be aimed at stretching the spine. It should be remembered that classes give positive results, you must adhere to special rules:

1. Before you begin to perform a set of exercise therapy exercises in case of violation of posture, you need to ventilate the room well.
2. For classes, it is recommended to wear comfortable, spacious clothes that will not constrain movements.
3. In no case should you start classes on a full stomach or right after you wake up.
4. The complex of such exercises does not include any power movements or jerks, this, on the contrary, can adversely affect the health of the patient.

Sometimes a person may experience an exacerbation of chronic diseases that are somehow related to the spine, in which case the complex of exercises will need to be temporarily suspended. Despite the fact that experts recommend gradually increasing the duration of such exercises, you still do not need to do this too sharply.

The method of exercise therapy for postural defects will be much more effective if massage is also performed in the complex. The fact is that in this way blood circulation can be improved, which will regulate the metabolic processes in the body and tissues. Proper massage of problem areas significantly activates the work of muscles and ligaments of the spinal column, this will further improve posture. A specialist can prescribe massage in special courses, which will comprise several sessions, usually not less than 12. Usually, the condition of patients begins to improve if both the exercises and massage are used in the complex. It also happens that progress occurs very slowly or complications begin to appear, then the doctor has every right to prescribe also physiotherapy. Useful are going to the pool and wearing a corset.

Physiotherapeutic procedures will only enhance the effect of medical gymnastics and massage, it also helps to normalize metabolic processes. This type of therapy can include magnetotherapy, electrophoresis, heating. Very often, in case of violation of posture in children, exercise therapy also complements the wearing of a corset. Thus, it is possible to fix the spine in the correct position and remove the load from it. Doctors do not recommend wearing a corset for a long time, as this can cause muscle atrophy, which will lead to even more complex pathologies.

As a prevention, it is advisable to engage in swimming. The fact is that water exercises are useful, they positively affect not only the human spine, but also the entire body. If there are other diseases of the back, then all exercises should be performed by the patient under the strict guidance of the instructor.

A set of exercises for preschool children

The main tasks of exercise therapy for impaired posture in adults and preschoolers are almost the same, but the main difference is that very young children do not have targeted training. That is why the exercises are designed in such a way that the baby is engaged as if in a game. Consider the basic exercises that a small child under 6 should perform:

• Any exercise therapy for preschoolers in case of violation of posture should begin with walking, this at the same time serves as a good warm-up for the reproduction of further movements. It is advisable that the baby just march for the first 20 seconds, but the instructor should make sure that the child’s back is absolutely even while walking. Next, the baby marching for the next 20 seconds, having already risen high on his toes. This exercise should be completed with a step with the knees raised high.
• When all the muscles of the body have already been trained and warmed up, you can gradually move on to movements aimed at stretching the spine. The baby should be invited to stand, legs apart shoulder width apart. As soon as the child takes a breath, he will have to raise his hands up, and stretch well, while exhaling, his arms slowly lower. This type of movement must be performed at least six times. It is important to remember that this exercise is done with an absolutely even back, and in no case should the child be allowed to bend backward.
• Some exercises are recommended to be performed only in a prone position, it is necessary to offer the child to lie down on the mat, and freely extend his arms along the body. It is proposed to simultaneously raise the left arm and thus tighten the right leg to the stomach. The same thing is repeated with the other leg. Alternate each position at least three times.
• From the lying position, another movement is made, which is considered the basis of exercise therapy for posture defects. While the child is exhaling, the leg rises to a vertical position, so it should be held for about two seconds and slowly lowered. Further, the same thing is done with the other leg. The specialist should carefully ensure that the leg does not bend at the knee.
• There are separate exercises that are done in a lying position on the stomach. One of these movements is called the Boxer. In this position, lying on his stomach, the baby is invited to raise his body, as far as possible, and beat with his hands, as if imitating striking in the box. Three minutes will be enough to complete.
• The baby, lying on his stomach, should extend his arms along the body. Gradually tensing the muscles, the child lifts his chest, arms and legs. Thus, the body is fixed in an elevated position for 4 seconds. It is recommended to do 5 approaches.
• The last exercise can be compared with the pose of a beloved animal child, in order to make it more interesting to perform. The baby is invited to kneel, lower his hands, and bring his legs together. Hands are spread apart in different directions, they must be straight, at the same moment the leg is straightened and laid aside. After the child returns to the starting position, everything is done with the other leg. Each exercise on one side is recommended to be done at least 5 times.

Given that these exercises are designed for very young children, it is necessary to dilute them with a game, in this case it will be appropriate to make some comparisons with animals so that the baby can imitate their habits.

Preventive exercises for children of six years using objects

The complex of exercise therapy for violation of posture in children can be carried out with different objects. This will diversify the exercises and the child will like it.

As a rule, if scoliosis has not formed, but the first deviations have already become noticeable, experts recommend developing a special simple complex that the baby can perform at home. Consider some of these movements using a gymnastic stick:

• The main subject that all exercises are associated with is a gymnastic stick, so it should be comfortable for the child. The baby is invited to take the object so that the hands are in front, below. While the arms with the object will rise up, one leg should be taken to the side, with the next raising of the arms, the position changes. Changing the position of the legs should occur at least eight times. It is important that the instructor or the person who conducts the complex carefully monitors the baby to bend back properly while raising his hands.
• The following exercise assumes that the stick is in the hands of the back. Hands must be lowered down, and legs brought together. As the child rises on his toes, his arms are pulled back farther and farther. This exercise should be repeated six times. In the process of execution, it is necessary to pay attention to the elbows, they should not bend.
• The item the baby holds on outstretched arms in front of him. You need to raise your hands and lower them to your chest, and then turn one way, then the other. During this movement, care must be taken to keep the posture level.

It is necessary to pay attention not only to the correctness of each exercise therapy exercise in violation of posture, but also its correct ending. The kid, in conclusion, must complete the walk, the pace is chosen calm. It will be enough for the child to march with his knees raised high for 30 seconds.

Exercises for students

As soon as the children at the school begin to undergo a physical examination, then immediately their doctors will detect posture disorders. The main reason for this problem is that on the part of parents and the school, insufficient attention can be paid to preserving the baby's health and its development. But, even while at school, the development of the early stage of scoliosis can be combated, in this case there is exercise therapy in violation of posture in children from 7 to 16 years old. To correct the exercise, you can carry out at home, the main thing is to be able to accustom the baby to devote to his health in the morning twenty minutes. It is important to remember that any complex should begin with a warm-up, for this, as in the previous case, normal walking is suitable. Physiotherapy exercises may include such movements:

• As in preschool age, students will be interested in using any objects in their exercises, so it is recommended to take the ball. The starting position should be standing, legs spread apart shoulder width apart, and in the hands in front of you raise the ball. While the object will rise up, the child should look at him. Then the ball drops to the chest, and in this position the baby turns to the sides. There are five such turns on each side. It is recommended that you carefully monitor all exercise therapy exercises in case of violation of posture, otherwise there is a risk that the child will perform them incorrectly, which means that this will not bring positive results.
• The child is invited to take the ball in one hand and try to put it behind his back in this position, and there it is already to shift this object into the other hand. During the exercise, it is important to monitor the initial posture, it should not change. Several such movements should be performed.
• Hands with the ball rise above the head. Gradually, the elbows are spread apart, and then as if crossed. In this position, you must try to make 6 slopes in each direction.
• The complex of exercise therapy for violation of posture in children implies a frequent change in postures, this is done so that the child is not tired. The baby is recommended to take a lying position. The legs simultaneously rise upward at an angle of 90 degrees and get divorced, as far as possible, to the sides, after which they cross. This exercise must be performed 8 times.
• In addition to the fact that the exercise is aimed at correcting posture, it is important to strengthen muscles and ligaments in every possible way, which is why the Bicycle remains popular. The legs should be raised in a bent position and make it look as if the child is pedaling the bicycle. The instructor can dictate how to simulate a "trip", indicating - slowly or with acceleration.
• The conclusion of the exercise therapy exercise to correct the child’s posture may be the familiar “Swallow”.

Additionally, many doctors recommend developing not only the back muscles, but also paying attention to the legs, so be sure to every day the child should squat at least 15 times. This type of movement can be carried out with objects in hands, for example, to take a gymnastic stick, put it around the neck and squat in this position. Or you can just straighten your arms forward during the squat. The latter option is considered the most acceptable, since the child will have to independently control their own movements.

Adult posture correction exercises

Due to the fact that many adults recently have to lead more than an active lifestyle, but a sedentary one, such a pathology as a violation of posture is becoming quite common.

In order not to worsen their health, adults, as well as children, are recommended to perform a certain complex of exercise therapy in case of violation of posture.

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• The complex is recommended to use and rotation of the pelvis. The palms should be placed so that the fingers are pointing to the sacrum. In this position, you should begin to slowly rotate the pelvis, making a small circle. At that moment, when the pelvis comes forward, it is advisable to bend slightly and take a breath. When the pelvis is retracted, an exhalation is made. The rotation of the pelvis should be done correctly, the legs must be kept level, and the hips are straining. It is worth making four turns and making sure that the tailbone registers a circle.

Such an exercise therapy complex for posture in adults takes a little time, which means that it can be done even during the working day, taking only ten minutes to your body.

Special posture complex

There is a more complex set of exercises that will suit many adults. Like any gymnastics, it begins with a good workout, after which you can proceed to the main part:

1. Effective exercise is considered to be "Wave". It should be done slowly and correctly. Initially, a breath is taken, and the pelvis moves forward; straining his legs as much as possible, a person tries to push forward his stomach and chest. On exhalation, a deflection is made, so the body as it goes down, almost standing in parallel with the floor. Such waves must be made at least 6. It is important to ensure that the head does not roll back.
2. Exercise therapy for violations of posture includes tilting. When exhaling, an inclination is made forward, so that the body becomes parallel to the floor. At this time, it is important to rest your hands on the front of the thigh, gradually pushing away from it, it is possible to stretch the spinal column. When tilting, make sure that the chest is as close to the legs as possible. It is important to lower yourself into a pose of full inclination and from here to take hands on shoulders. In this position, try to relax and hang as much as possible.
3. The complex of exercise therapy for violation of posture includes many effective actions. For example, the “Fold” is considered to be effective, in which a person tries in every possible way to pull the body to straight legs; thus, you can permanently get rid of stoop.
4. Women like the Cat exercise. To do this, you should kneel down, while inhaling, bend as smoothly as possible to the floor, practically touching your chest, and at the exit, bend your back up as much as possible rounding it.
5. Particular attention is paid to stretching the legs and back, this helps to correct posture. Starting position on all fours. In this position, it is recommended to stretch your legs, but in no case should you make swings, as this can adversely affect the muscles of the back.
6. Exercise therapy for violations of posture requires relaxation. When the stretching of the legs and back is completed, you can relax by lowering the chest and stomach to the hips, while the forehead can be pressed to the floor. This pose is reminiscent of the pose of a child, and it is actively used in yoga.
7. An excellent option for posture correction can be transverse twine. The hips should be opened as wide as possible, put the feet together and in this position lower the pelvis on the heels. It is important to keep your back straight. If posture correction is required, exercise therapy of this kind will help strengthen both muscles and ligaments.

It must be remembered that the result can be obtained only if you perform a set of exercises constantly. Some movements were taken from yoga, they are all aimed at maximizing the development of mobility of the spinal column. It is also recommended that specialists alternate strong muscle tension with relaxation. It is advisable to supplement exercise therapy in case of violation of posture to supplement with a certain balanced diet.

Preventive actions

Naturally, it is easier to prevent spinal curvature than to correct it. There are certain preventive measures for this. The very first condition for a beautiful posture is an attentive attitude to the poses of the child. The body must be in the correct position while walking, sitting, watching TV or even playing games. Oddly enough, but it is important to pay attention to what pose the child is in during sleep. The fact is that a soft mattress contributes to excessive bending of the spine, which negatively affects the health of the baby. Therefore, it is better to choose a moderately hard mattress on the bed.

Exercise therapy may not be required for posture curvature if you form the skeleton correctly from early childhood and monitor your child and his position during the game. Care must be taken to ensure that the growing body receives the necessary amount of vitamins and minerals. The products should contain a sufficient amount of calcium, phosphorus, magnesium and vitamins of different groups. If a person takes such moments responsibly, then you definitely won’t have to take care of the health of your posture.