In 2021, the Ministry of Education stated that the examination of " Spine Health " will be included in the physical examination items of primary and secondary schools, and the related issues of scoliosis have also begun to slowly enter people's vision.
If the child happens to be diagnosed with scoliosis, what rehabilitation actions should be done and what should he pay attention to in daily life?
At present, many parents believe that they have learned the Schross adaptive movements for side curvatures is enough for prognosis . In fact, otherwise, auxiliary rehabilitation movements are equally important!
Adjust rehabilitation exercise will not only help improve the force efficiency of during Schross gymnastics training, but also help enhance the flexibility and stability of in daily life.
breathing training
is essential for rehabilitation movements. The most basic is breathing. The correct breathing method can more efficiently open scoliosis concave to help children better find the core stable feeling when exerting force.
For details, please refer to previous articles about breathing:
The following are several actions to recommend for everyone. I hope they can help you or your child. When doing Schross gymnastics training, you can have better flexibility .
, kneel cat-style
① Sit on the heels with your feet together, put your palms straight and symmetrically on both sides of your knees, restoring the curvature of your back and waist .
② When inhaling, lower your head and bow your back, when exhale, lift your waist as the center and press forward slightly while holding your shoulders, extending your head upward. The exercise frequency is 15/group, 3-4/day, 4-5 times/week.
, grab the rib and thoracic spine and rotate
①Look on the side, bend your hips and knees to stabilize your lower body, and place your upper palm to the lower ribs and elbows facing the front side of your body.
② Take the right turn as an example, combine breathing, focus on your back when inhaling and exhale, tighten your abdomen while exhale, and rotate to the right to the end. The exercise frequency is 10/group, 2-3/day, 4-5 times/week.
core exercise
Finally, it is also relatively important to exercise core abilities. Having strong core abilities can not only improve the stability of the spine, but also help you exert more stable force during exercises.
, flexion and stretching hips training
① Lying on your back, flexing your hips and knees, thighs perpendicular to the bed surface, calves parallel to the bed surface, and waist against the bed surface.
② Combined with breathing, inhale and feel the abdomen open to the surroundings. When exhaling, one lower limb does not move, and the other lower limbs maintain a knee-bending angle while touching the bed with his heels. Note that the exhalation speed must be consistent with the leg-release speed. The exercise frequency is 10/group, 3-5/day, and the exercise is mainly due to abdominal soreness.
, plank support
① Prone, flex the upper limbs on both sides of the upper limbs 90° perpendicular to the bed surface, and knees on both sides are close together and bend the knees.
② Slightly tighten your buttocks and abdomen, and lift your pelvis off the bed until your abdomen feels tightened and slightly sore and tired. The movement frequency can be from short to long according to its own situation, such as 10 seconds-15 seconds-20 seconds, 3-5 times/day.
. Kneeling (can achieve abdominal strength and scapular stability at the same time)
① Four-legged kneeling position, both upper and lower limbs on both sides are perpendicular to the bed surface, restoring physiological curvature .
②Under the premise of maintaining physiological curvature, lift the upper and lower limbs on the opposite side to avoid shaking left and right and waist collapse. The movement frequency can be from short to long according to its own situation, such as 10 seconds-15 seconds-20 seconds, 3-5 times/day.
Finally, I would like to remind everyone that in addition to the above actions, we should also pay attention to daily postures and postures of to avoid bad postures such as hunching the chest and crossing the legs!
#Health# @Toutiao ID @Toutiao Health @Toutiao Health Intelligence Bureau
