Did you know that back pain is one of the most common complaints in this modern society of ours? I dare to say that 100% of all adults experience back pain at least once in their lifetime.
Did you ever stop to think about who is to blame for this situation? Do you blame the government? Are you pointing fingers to others when really you should point them to yourself?
This may sound a bit harsh but it is the truth. And the sooner we accept this truth and face the facts, the sooner we will spring into action and do something about it.
Remember, we are a role model for our kids, at least in the early years. But these are the most crucial years since this is the time you can influence them the most and instill some proper habits and help them build their character.
Another thing you need to keep in mind is to always try to lead by example. If you “force” your kids to work out while they see their daddy/mommy watch TV, chances are they will rebel! Always try to sit down with them and think of a way to get them interested in these exercises you are about to show them.
Anyways, sorry for the long intro, now we will be going over some actual exercises you can teach your kids.
Warm Up Exercises For Kids
Proper warm up is vital since it will not only prepare the kids for the upcoming exercises, but also:
- Elevate their core temperature
- Elevate their heart rate and
- Speed up their breathing
It should normally last anywhere from 5 to 15 minutes, depending on the exercises you have selected for them.
Now when it comes to specific warm up exercises, you have to improvise and use your imagination. If you have a big house and your kids are always running and jumping around, use it to your advantage – join them and make sure they are active for at least 10 minutes so you can get them to the next lever, which is stretching.
Another great way to get them to “warm up” is to play their favorite music so they can jump around to the beat 🙂
Stretching is not always an incredibly fun activity, but you need to make sure you get your kids interested in it.
You can start out by asking them to do the Cow pose. Cow pose is one of the most basic yoga stretches and it is so widely used because it has so many benefits on proper development of your (child`s) spine and back.
To avoid any confusion, take a look at this video and adopt the proper way of doing it:
Next, you can try out the overhead stretch. Its easy, just have them stretch their arms over their heads and try to reach as high as possible. Repeat 5-10 times.
You can also have them do the triceps stretch. Raise the right arm overhead, palm facing in towards the head. Then you need to bend the elbow so your fingers reach the middle of your upper back. Grab the right elbow with the left hand and gently pull back until you feel the stretch in the right tricep. Hold the stretch for 10 to 30 seconds. Then switch arms and repeat. (Courtesy of About.com)
You can also take a look at the picture below for reference:
The next region we need to stretch is the hip. Stretching the hip is really easy, you can try doing forward lunges or have them try reach their toes.
Butterfly stretch is another great way to get their attention back (if you`ve lost it). It is performed in a seated position, with your legs bent so that the soles of your feet are up against each other, and you are holding them with your hands.
We`ve listed only a few exercises here, but you get the point. You should make sure you go over as many muscle groups as you can, warming them up and stretching them, stimulating your kid to move. If you can`t do nothing else but get them to move, you`re doing a great job.
No, I am not trying to turn your kid into a professional body builder, but these exercises will benefit their musculoskeletal development, immune system and boost their mental abilities.
As for the exercises themselves, you can have them to the regular strengthening exercises such as sit-ups, squats, push-ups and chin-ups. Of course, they might not be able to do full, proper repetitions, which is why you should be there to hold them, help them and make sure they don`t injure themselves in the process.