How to strengthen the back muscles of a child

The struc­ture of the skele­ton of preschool­ers is spe­cif­ic, they have not yet devel­oped a habit­u­al pos­ture, because it has been devel­oped over the years in the process of growth, with the help of phys­i­cal exer­cis­es, etc. But if you sud­den­ly find in your child at the age of 5–6 years, there are clear signs of a vio­la­tion of pos­ture, imme­di­ate­ly begin to take mea­sures to strength­en the mus­cles back.
How to strengthen the back muscles of a child


Deter­mine how devel­oped and strong are mus­cles your child’s back and whether he has a bad pos­ture. To do this, ask him to do a sim­ple exer­cise. Have him stand up straight and stretch his arms out in front of him. See how long he can stay like that. If the child stands in this posi­tion for half a minute, then the pos­ture is cor­rect, the mus­cu­lar corset is well devel­oped. If less, then the pos­ture is weak­ened.
Check the qual­i­ty of the mat­tress your child sleeps on. The mat­tress should be firm enough. A child under 3 years old does not need a pil­low at all, or it should be flat. But from the first days and up to 4 months, it is bet­ter to lay the child on an ortho­pe­dic pil­low.
Make sure that the child observes the dai­ly rou­tine — reg­u­lar meals, walks in the air, alter­nat­ing class­es and rest, hard­en­ing.
Choose a set of exer­cis­es tak­ing into account the state of health of the child and the degree of his fit­ness, after con­sult­ing with an ortho­pe­dist. Make sure that the activ­i­ties cause slight fatigue, are per­formed will­ing­ly, and that the child under­stands their sig­nif­i­cance. Breath­ing should be smooth, with­out delay and through the nose. Start with 15 min­utes, grad­u­al­ly increas­ing the time to 40 min­utes. Prac­tice at first three times a week, then dai­ly. Per­form­ing a prop­er­ly select­ed set of exer­cis­es with suf­fi­cient load devel­ops a mus­cu­lar corset, which is nec­es­sary with rapid mus­cle growth.
Inter­est chil­dren in beau­ti­ful pos­ture, let them check it dur­ing the day, dur­ing class­es, on a walk. Invite him to observe the pos­ture of his kinder­garten com­rades, ana­lyze togeth­er.
Put the baby in the sports sec­tion. Doc­tors rec­om­mend sports from the age of 4–5. Swim­ming strength­ens the mus­cles of the back, espe­cial­ly with the breast­stroke style. In addi­tion, yoga, play­ing sports (vol­ley­ball, bas­ket­ball), ski­ing are use­ful. By doing phys­i­cal edu­ca­tion your­self, you will strength­en your child’s inter­est in an active and healthy lifestyle, this will help him avoid many health prob­lems.

Tip 2: How to strengthen your child’s back

From about three years old, when the child begins to study at the table in kinder­garten, par­ents should think about how to strength­en him back. After all, not far off and school loads. It’s time to form the cor­rect pos­ture in the baby. To do this, often togeth­er per­form a set of sim­ple exer­cis­es in the form of a game.
How to strengthen your child's back

You will need

  • Gym stick, floor mat, book to wear on head, bike by age


We depict the “Mill”: one hand is on the belt, we raise the oth­er and describe cir­cles, accel­er­at­ing the pace, back and forth, and then we change the hand.
“Yoke”: put a gym­nas­tic stick on the baby’s shoul­ders with two small buck­ets of water and ask them to car­ry them with­out spilling it.
“We chop wood”: the legs are shoul­der-width apart, a gym­nas­tic stick is in the hands, the child makes a wide swing back and a sharp bend for­ward.
We depict a cat: kneel­ing, the baby arch­es and bends the low­er back sev­er­al times.
“Croc­o­dile”: the child rests his palms on the floor, mom or dad hold his legs and help him move on his hands.
“Rock­ing chair”: the baby lies on his stom­ach, bends his legs at the knees and wraps his arms around their ankles. Arch­es the body, chest and hips up as far as pos­si­ble. Then it starts rolling like a paper­weight on a table.
Let the baby pick up small objects from the floor with­out bend­ing the knees. It is use­ful to do the exer­cise “Swal­low”. Walk­ing with a book on your head is a sim­ple, fun, but effec­tive exer­cise. When the child is doing well, com­pli­cate the task — the child walks on toes or does squats, hold­ing the book on top of his head.
Teach your child to ride a bike, but make sure that he does not slouch while rid­ing — adjust the height of the steer­ing wheel to the height of the baby. Be sure to go in for swim­ming — it strength­ens almost all mus­cle groups, has a ben­e­fi­cial effect on their tone. Danc­ing class­es will help to form a beau­ti­ful and cor­rect pos­ture.
Help­ful advice
Vis­it the ortho­pe­dist reg­u­lar­ly. Time­ly noticed vio­la­tions in the for­ma­tion of the mus­cu­loskele­tal sys­tem are bet­ter amenable to cor­rec­tion. In addi­tion, the spe­cial­ist will give valu­able rec­om­men­da­tions relat­ing specif­i­cal­ly to your child, and, if nec­es­sary, refer them to phys­i­cal ther­a­py class­es or mas­sage.