Spinal Exercises

Children need to exercise their bodies during their growth. While exercising, they also need to conduct targeted training for their bones, especially for their spine, because the spine is a very important bone. In order for the child's spine to grow normally and healthily, it is also very necessary to cultivate a good sitting posture for the child. So what are the spinal exercises?

The key to spinal exercise lies in the word "movement", and how to move is very important. Generally speaking, spinal exercise requires "four movements". The first is the pupa movement. After standing naturally, close your eyes slightly, relax your whole body, and breathe naturally. In a quiet state, start from the coccyx, and pupa move from bottom to top segment by segment to the big vertebra, and then pupa move from the big vertebra segment by segment downward to the coccyx. The second step is swinging, starting from the coccyx, swinging from bottom to top to the left and right to the big vertebra, and then swinging downward from the big vertebra to the coccyx. Next comes the twisting, still starting from the coccyx, like a millstone, first to the left rear, then to the right rear, section by section to the big vertebra, and then from the big vertebra downward to the coccyx. Finally, there is creeping. According to the above method, the entire spine combines pupal movement, swinging, twisting and multi-directional movement during peristalsis, moving up and down together. When performing the "four movements", you should pay attention to being light, loose, slow, even, round and soft, and never use clumsy force. The most direct effect of the "four movements" is to increase oxygen absorption, improve microcirculation, and enhance immunity.

It is worth mentioning that spinal exercises do not have to be done outdoors, they can be done on your own balcony or in your bedroom.

My limbs are flexible, my mind is clear, my eyes are bright, and some minor ailments such as colds, coughs, headaches and fevers are gone.

Corrective action 2--Knee hugging correction exercise (knee pressing correction exercise)

Adjust the hip joint, remove the misalignment of the pelvis, instantly straighten the spine, restore the physiological curvature of the spine, remove the misalignment of the muscle system, relax the body, and make it feel relaxed. The greatest benefit and purpose of this correction method is to "correct the left and right tilt of the spine", also known as scoliosis. Note: This movement cannot be performed when the spine is bent forward at the lumbar curve. It should be designed according to the condition of the patient.

Corrective action 3: Lying on the mechanical therapy pillow mainly corrects the lumbar spine, thoracic spine and cervical spine. By leaning your waist back and bending your lumbar spine forward, you can correct the forward and backward tilt of the spine. Before putting in the lumbar pillow, you should do the knee-hugging exercise to correct the left and right curvature of the spine. The combination of knee-hugging correction and lumbar pillow correction can restore the physiological curvature of the spine. The greatest benefit and purpose of this correction method is to "correct the anterior and posterior deflection of the spine", also known as backward curvature, commonly known as "hunchback".

Corrective action 4: Flexion and extension (application of flexion and extension exercises and foot shape)

It can correct the length of the left and right feet, and at the same time develop the muscle system at the correct angle, so that the left and right feet can maintain the correct balanced angle, restore the physiological curvature of the spine, prevent the aging of the feet, promote blood circulation, and improve cardiopulmonary function. That is to say, flexion and extension exercises can correct deviant muscles, scoliosis and backbend of the spine, and through the movement of the shoulder and knee joints, enable the muscles of the whole body to develop normally. Therefore, after correcting the angle of the hip joint, perform corrections by hugging the knees and using a lumbar pillow, and finally do flexion and extension exercises. This will allow the muscles that have developed at a deviant angle to maintain the correct angle of the skeletal system. Note: The shape of the feet when standing varies from person to person. The placement of the feet is different for different foot shapes. It would be better to have a teacher to guide you!

Corrective action 5: Kneeling corrective action adjusts the balance of the spine, pelvis and hip joints to prevent various diseases. At the same time, it can prevent hunchback and remove deviation of the muscle system. Note: This posture needs to be adjusted for patients who bend forward or backward. In addition, I have changed this movement by placing both hands, palms facing up, on the thighs. In addition, the placement of the feet in the kneeling position is also particular, and it varies according to different foot shapes. Here are just some general postures, not specific enough!

Corrective action 6: Kneeling and bowing correction exercise. After the sitting correction, the bowing correction should be performed. Bowing correction can effectively improve the abnormal angle of the hip joint and bring out the body's original natural healing power. Note: The direction of bowing varies from person to person. If the lumbar spine bends to the left, you should bow to the right, and if the lumbar spine bends to the right, you should bow to the left.