1, back roll practice
Let the child lie on the yoga roller in the center of the back, perpendicular to the spine. Then put your hands behind your head, bend your upper back and roll five times on the roller. You can adjust the roller repeatedly to exercise all parts of your child's upper back.
2, prone cobra shape
Let the child lie face down, put his hands on his sides, and support his body off the ground with his palms in a cobra shape. Keep this posture for 5 seconds and do 10 times repeatedly, 2~3 times a day.
Step 3 bend your body backwards
Simple back bending is a kind of stretching, which can stretch muscles and reduce stiffness. This exercise is also suitable for people who sit in the office for a long time, and it is best to exercise 2~3 times during the break.
4. Cats and camels stretch their bodies
Let the child lie on the ground like a cat, keep his arms straight, his spine contracted, and his back was C-shaped. Look at the navel 15~20 seconds, arch your back after returning to your original position, relax your spine, and look at the ceiling 15~20 seconds.
5. Pull up with a horizontal bar
This is one of the best exercises to improve the shape and posture of the back. This exercise can exercise the rhomboid muscle with the back close to the abductor dorsi. Let children exercise 3 or 4 times a day.
Second, the adverse effects of children's hunchback
1, affecting the growth height
If children often hunch over, it will affect the normal growth of the spine, leading to short height, and in severe cases, it will also affect the health of the spine, leading to scoliosis and other problems.
2, affect the child's vision
If your child often hunches, it may affect his reading posture, hinder his vision and lead to eye problems such as ametropia, so he needs to wear glasses to correct it.
3, leading to backache.
If children often hunchback, in addition to affecting physical development, it may also cause pressure on the spine, leading to muscle stiffness, backache and other problems.
4, affecting children's sleep
Muscle stiffness will not only cause backache, but also affect children's sleep in the long run, causing insomnia, poor sleep and other sleep problems, thus affecting learning and memory ability.
5, may cause headaches.
Poor body posture will not only cause muscle stiffness and muscle tension, but also affect the muscles around the head for a long time, leading to tension and headache.