If your child grises a science stone in the "sic" position, then daily sitting at a desk may end up with scoliosis.
We recommend doing the following exercises in the morning without getting out of bed:
"Crocodile"
Lying on his back with straight legs (shoulder-width apart) and arms outstretched to the sides (palms down), for two minutes the child should turn only his feet to the left, then to the right. During such movements, the smallest muscles along the spine will be worked out, most along the lower back: this will train and relax them at the same time, plus the nutrition of the vertebrae will increase. It is impossible to achieve such an effect with any traditional exercise - when they are performed, only large muscles are loaded.
"Beachman"
The starting position for the torso and arms is the same. Legs (straight) - thrown one on top of the other so that the ankle of the right lies on the ankle of the left leg. The child should turn with his feet (and only them) left and right for 1-1.5 minutes. Then let him change position so that the foot of the left leg is on top, and perform the same movements for another 1-1.5 minutes. This is how the smallest muscles are worked out, especially the thoracic spine.
"Watch"
Starting position - as in the exercise "Beachman". The toe of the leg, which is on top, must be pulled towards you, helping with the toe of the leg, which is below, and then from yourself. The movement should be amplitude and dynamic, like the ticking of a watch. After one minute, the “ticking” is worth repeating, swapping the legs. During this exercise, small muscles are worked out, primarily the cervical spine.
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At a break:
"Spring"
Hands rest against the lock on the back of the head, the back is straight. The child should raise his head and resist this movement with his hands (in the "lock"). After 30 s. the head should be lowered lower and the same movements should be done. Every 30 seconds. resistance, the head must be lowered lower and lower until the forehead touches the table. This will relax the neck muscles and stretch the cervical vertebrae somewhat.
"A tree in the wind"
It is necessary to stand sideways to the wall at a distance of 20-30 cm from it and simultaneously pull the thigh to the wall, and hands up. After one minute, repeat with the other side. This relaxes the muscles in the lumbar region.
"Rocket at the start"
It is necessary to stand at a distance of 20-30 cm from the wall with your back to it and simultaneously stretch your booty to the wall for 15 seconds, and outstretched arms (along the ears and parallel to the floor) - forward. The legs can be slightly bent at the knees. Repeat this 3-5 more times. Exercise improves blood circulation in the coccyx, which, when sitting for a long time, is loaded no less than the entire spine.
In the evening: "book"
Lying on your back, clasp your legs bent at the knees and pull them to the chin - each time getting closer, and lingering for 5-7 seconds in each position. Repeat 5-7 times. Thus, the muscles along the entire spine are unloaded and the ligaments between the vertebrae are stretched.
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