Corrective gymnastics as a health-saving technology. Corrective exercises Exercises to strengthen the muscles of the hamstrings

Special corrective gymnastics will help correct your posture. A properly selected set of physical exercises can prevent certain diseases, significantly improve the condition in the early stages, or slow down the progression of the disease. In this article we will consider when such exercises are necessary, as well as the specifics of their implementation.

What are corrective exercises

The term comes from the Latin word corrigo, which means correction. Therefore, corrective exercises are designed to correct problems that have arisen in various parts of the human body. Regular exercise, selected by a doctor and physiotherapist, can cope with many problems.

Target

Corrective gymnastics aims to:

restoration and relaxation of the muscular system;
strengthening the muscle corset;
activation of metabolic processes in the body.

The complex is designed to influence the desired organ or organ system of a person.

Impact on the body

Therapeutic gymnastics increases blood supply to the entire body. Tissue regeneration and improved cell nutrition occur. Rapid breathing straightens the alveoli and improves gas exchange in the lungs. Blood pressure normalizes.

Did you know? During intense exercise, muscles absorb twenty times more oxygen than at rest.

Gymnastics helps strengthen the heart muscles, skeletal bones, tendons and ligaments. Physical activity accelerates metabolic processes in the body, which has a positive effect on all internal organs.

Indications for corrective gymnastics

Corrective gymnastics is part of the treatment of diseases of patients of any age. After a medical examination, the complex can be prescribed for the following problems:

problems with posture, scoliosis of varying degrees;
eye diseases;
problems with blood circulation, heart and blood vessels;
respiratory diseases;
disruption of the gastrointestinal tract;
gynecological diseases;
flat feet.

When choosing exercises, the doctor is based on the specific diagnosis, as well as the general condition of the patient.

For positive dynamics in any disease, you must adhere to general recommendations:

regularity of classes (daily morning and evening);
several approaches for each exercise;
total time of one lesson - 30 minutes;
classes begin with a warm-up, then move on to more complex exercises and end with relaxing movements.

For gymnastics you need a well-ventilated place with a temperature of +17...+20 °C. Clothes and shoes should not restrict movement. It is necessary to ensure access to drinking water throughout the entire class period.

Depending on the problem being solved, the complex of corrective gymnastics will be composed of various exercises. Consultation with a doctor is required!

Important! The interval between food and exercise should be 1.5–2 hours.

For eyes

Designed to relieve tension on the optic nerve and activate the visual muscles. For strabismus and amblyopia, exercises are performed to develop the functions of eye movement and tracking, as well as concentration on selected objects.
There are several types of exercises:

Strong squinting promotes the circulation of intraocular fluid, improves blood supply functions (5–10 times);
frequent blinking ensures hydration of the eyeball, performed for 10–15 seconds;
massage of the brow ridges (“clothespins”) increases blood supply;
changing focus from a near object to a far one trains accommodative muscles;
rolling the eyes reduces tension and trains the function of eye movement (6 times in both directions);
tracking an object or “drawing” with your gaze is performed for about 30 seconds to train motor muscles.

During classes, special simulators and landmarks are used. The duration of one lesson is from 5 to 15 minutes.

Did you know?Gymnastics was known back in the days of Ancient Egypt, as evidenced by the drawings that have survived to this day.

Posture correction

Exercises that form correct posture are included in most corrective complexes. The most popular options are:

standing with your back to the wall, you need to press your heels, calves, buttocks and the back of your head to a flat surface and fix the position. After moving away from the wall, the body position is maintained for a few seconds and repeated periodically throughout the entire workout;
in the same position near the wall, perform squats, raises on toes and swings with arms, maintaining a straight back;
Take the correct posture near the wall, then place a bag of sand or other small weighting material on the top of your head. With a bag on the head, they perform slow squats, simple walking and walking over obstacles, and exercises with a ball.

Video: how to correct your posture The main exercise against the wall is performed throughout the day, controlling your posture, for example, in front of a mirror.

For flat feet

The set of classes is selected by the orthopedist depending on the type of flatfoot (congenital, traumatic, after polio or rickets, from external influences).

To warm up, use general exercises for the back muscles and posture. Special moves may include:

strong compression and relaxation of the toes while lying on your back (3 minutes);
in the same position, rotate the ankle in both directions for 2 minutes;
sitting on a hard surface, squeeze the fist located between them with your knees. The inner part of the feet rises up, and the outer part is pressed to the floor;
rolling a rubber ball with each foot alternately;
raising and lowering on your toes, with fixation in a raised position for 2–3 seconds (10–15 times).

Video: therapeutic exercises for flat feet After the main block, strengthening movements are performed, for example, walking on heels and toes on an inclined floor.

Strengthening and stretching the lower back muscles

The following movements are suitable for stretching the lumbar region:

sitting on a chair, bend with your chest to your knees, as well as bend with your legs wide apart;
sitting on the floor with legs extended, bend forward, trying to touch your forehead to your knees.

Stretching is performed slowly, with a gradual amplitude. To strengthen the muscles of the lumbar region, there are the following options:

lying on your back with your legs bent, lift your pelvis up (legs are raised on your toes) and stay in this position for 3–5 seconds. Additionally, move the pelvis to the sides;
Having completed the same lift of the pelvis, add additional steps in both directions;
lying on your stomach, raise your straight legs one at a time, then move your legs to the sides;
standing on all fours, perform deflections and arches of the back (“cat”).

This group of movements is also included in complexes of exercises for scoliosis and other problems with the spine.

Video: how to get rid of lower back pain and strengthen it

For scoliosis

There are several degrees in different parts of the spine, for each of which there are special sets of exercises. Corrective gymnastics is most effective for grade 1 scoliosis (especially in children). Exercises can be symmetrical or asymmetrical; the latter must be selected by a doctor.

Important!At the end of classes, it is necessary to even out your breathing and relax your muscles by walking slowly.

Classes begin with a warm-up, which includes exercises for correct posture. The main block may contain the following movements:

swings and rotations with arms (one at a time and together, up to 20 times);
connecting the shoulder blades and walking in this position for about 30 seconds;
“cat” from a position on all fours;
“scissors” - crossing the legs while lying on your back;
twisting to the right or left side (as prescribed by a doctor) in various parts of the spine.

Features of children performing exercises

The performance of gymnastics by children must be supervised by a physiotherapist or parents. Since the child’s body is constantly developing, the treatment complex for preschoolers must be periodically updated, including new ones and removing unnecessary movements.
Massages are used to solve problems in infants. By performing an individual set of corrective exercises, a person normalizes the functioning of his body. Regular exercise will improve your health and overall well-being.

Vera Polkunova
Master class for parents “Corrective gymnastics for kids”

Master class for parents: «»

(health improvement for preschool children through corrective exercises)

Target: Determination of health-improving orientation and significance for the child corrective gymnastics. Mastery and subsequent application parents health-saving technologies at home.

Tasks: Introduce parents with corrective gymnastics exercises adapted for preschoolers, which will help prevent the occurrence of colds, increase overall vitality, and strengthen the psychophysiological health of children.

Equipment: sports attributes.

Progress of the event:

Hello, dear parents!

So, with a great mood and positive emotions, we begin Master Class« Corrective gymnastics for children»

I would like you today to be not only listeners, but also active participants in this master class.

One of the most important theoretical and practical problems of physical education and health work in a kindergarten is the introduction and use of innovative technologies adapted to the age characteristics of children in the process of physical development of children.

The severity of the problem is What:

"Gymnastics, physical exercise, walking should firmly become part of the daily life of everyone who wants to maintain efficiency, health, a full and joyful life" Hippocrates

Physical education of a child is not an easy matter. In order to succeed, parents you need to know and be able to do a lot. Your child is growing and becoming more independent. His body gets stronger, his movements become clearer, more confident, faster, and his games become more complicated. In the process of playing, the child gains life experience and develops creative imagination. He is drawn to everything new and is very active. Don’t rush to stop it; rather, try to direct this mobility in the right direction and use it to develop vital skills. One of the important means of education is gymnastic exercises, various forms of manual labor, outdoor games.

Daily exercises prevent poor posture and skeletal deformation, strengthen the entire body, and have a beneficial effect on the normal growth and development of the child. Modern life is oversaturated with nervous overload. Whether you like it or not, you cannot stop the rapid pace of life.

Exercise is a counterbalance that will help your children cope with stressful situations. The better health we give our children, the better they will adapt to modern life.

Corrective exercises are special exercises that are used for the purpose of corrections already existing deformation, i.e. restorative function and for the purpose of preventing postural defects and flat feet.

Target corrective gymnastics:

the main task corrective exercises:

Firstly, corrective exercises are necessary for children with weakened back muscles, because they prevent pathological curvature of the spine.

Secondly, corrective exercises restore flexibility and traction of the spine, strengthen the back muscles.

Children who have a weakened muscular system and children who have defects in posture should exercise in such a way that all muscle groups are involved in the work.

Children who have stretched muscles need to strengthen them, help them shorten, and shortened muscles need to be stretched.

The foundation of physical and mental health is laid in childhood. Whether this foundation will be strong enough depends entirely on you. parents, on how you will raise your children, what useful habits they will acquire. The need for physical activity in preschool children is very high. Limiting activity during this period can lead to delayed mental and speech development of the child. From the very moment of birth, the child strives for movement. Of course, at first these movements are disordered and chaotic. But over time, the child’s movements begin to acquire a meaningful, coordinated character. Movements tone a person’s muscles, having an important impact on overall well-being. In the future, the child’s movements need to be properly controlled.

As you know, regular physical exercise strengthens the body and improves immunity.

Target corrective gymnastics:

To tone the entire body, affecting biologically active points. Prevent colds. Strengthen the respiratory tract. Cultivate a caring attitude towards your body. Give a boost of energy.

We will be with the child "bend your back like a cat", "chop wood", "pump water", "to ring the bells"- carry out all these imitative exercises, which should be accompanied by rhymes or a fairy tale, specially chosen by us for this purpose.

Children should be allowed to roll on the floor and climb through low and narrow openings (under a chair, armchair, under a stretched rope). The child can pretend "tightrope walker" (walk along a crack or a straight line drawn on the floor)- carry something on your head, for example, a bag of sand. Useful exercise "birdie"- the child will lie on his tummy, and we will lightly hold him by the ankles; the child will spread his arms to the sides like wings and briefly raise his head and torso from the ground. This must be repeated 3 to 6 times. Or, placing the child on his back, we will order him to press himself to the ground so that we cannot even put a hand under his hips (so that the mouse cannot slip through). The purpose of this exercise is to eliminate excessive lumbar curvature of the spine, which results in a protruded tummy.

Along with other exercises and games that we will talk about later, this exercise should be given at least 10-15 minutes every day. It is clear that it is necessary to emphasize the entertaining nature of this exercise so that the child gets the impression of a game in which he takes part with pleasure. We will achieve the greatest success if the father or mother exercises together with the child. It is clear that these exercises should always take place on a clean mat. (blanket, linoleum, carpet, washed floor).

In the summer, you need to take the child for a swim, and when the child gets used to the water, he can be held on the surface in a horizontal position so that, lying on his stomach, he can move his arms and legs. At the same time, we walk with the child back and forth, which gives the child the impression of his own movement forward. This exercise usually brings joy to children. By holding their heads above the water, children strain their back muscles and get used to cold water from an early age. The child with whom parents exercise regularly, treats them with confidence in the water and does not resist these exercises, which prepare the ground for learning to swim. It is better to enter the water with your child often, but do not keep him in the water for long. In the supine position, the child should exercise for a minute.

Our child needs movements that are beneficial to him. By waddling, running and playing in his own way, the child exercises himself completely instinctively and naturally. Some circumstances, however, limit him in this (life in the city, severe winter), so we must try to help him and create all the conditions for his healthy development.

Correct posture in children is formed, first of all, under the influence parents. It is their efforts that determine whether their child will have correct posture or not. You need to understand that correct posture in children does not arise on its own; it is the result of constant monitoring and care on your part. Which parent wants so that his heir goes through life with a bent back, skewed shoulders, and a bowed head? Doesn't want any. So what to do? Follow five simple rules.

FIVE SIMPLE RULES

1. Build up the child’s “muscle corset.” Good posture is unthinkable without evenly developed muscles. A “muscle corset” will save even those who are unlucky with heredity, who parents got weak connective tissues - harbingers of flat feet, myopia, stoop...

2. Constantly monitor how the child sits and stands, correct him if he is slouched or lopsided. Let him stand against the wall, touch it with his heels, calves, buttocks, shoulder blades and head. The spine is straight, the shoulders are turned, the shoulder blades are brought together, the stomach is pulled in, the buttocks are tense. This is the correct pose! The body must remember it. Of course, it’s easier to let go of your muscles limply than to sit or walk straight, but that’s why we, adults, are there to watch your back at first. And then holding straight will become a habit for the child.

3. Pay special attention to your posture when writing, reading, or any work at a desk.

The child should sit so that his legs, back, and arms have support. The height of the table should be 2-3 cm above the elbow of your child’s lowered arm when he is sitting. The height of the chair should not exceed the height of the shin. If your feet do not reach the floor, you need to place a bench so that the hip and knee joints are bent at a right angle. The back should touch the back of the chair closely, maintaining the lumbar curve. To ensure that the distance from the book to the eyes does not exceed 30 cm, it is better to place the book on a music stand, then you will not have to tilt your head. Incorrect posture when working at a desk greatly spoils your posture!

4. Make sure that the child does not develop flat feet. A flat foot disrupts the correct supporting function of the legs, the legs quickly get tired, the pelvic axis tilts and the posture is disturbed. Flat feet detected in time can be corrected. Contact an orthopedist, don't let this problem go away.

5. Do not make a bed that is too soft. The mattress should be smooth and hard, the pillow should be small and low. The bed is so long that you can stretch your legs freely. During that considerable part of the day that falls on sleep, the spine should feel comfortable, and a hard bed is comfortable for it

What influences the formation of correct posture?

The formation of posture is greatly influenced by the environment. Parents and employees of preschool and school institutions are required to monitor the correct position of children when sitting, standing and walking.

Let's consider the most important principles that influence the formation of the correct posture:

Proper nutrition;

Fresh air;

Good lighting in the room;

Properly selected furniture according to the child’s height;

Carrying heavy loads;

Correct posture when sitting;

Physical activity.

Is everything okay? To understand whether a child has normal posture, undress him, ask him to stand up straight and carefully examine his body. View from behind

The shoulder blades are adjacent to the back (in preschoolers - slightly protrude back, located at the same distance from the spine and at the same level. The processes of the vertebrae are located along the midline of the back. The spine has no deviations either to the right or to the left. The buttock folds are symmetrical, the pits under the knees are on one horizontal line. Viewed from the side. The head is slightly raised. The chest is not sunken or convex. The legs are straight, not bent at the knees.

The ribs are symmetrical. The shoulders do not protrude forward and are on the same line.

7 "secret" symptoms

Parents should know about this that there are not only obvious, clearly visible signs of poor posture, but also hidden symptoms.

1. The child gets tired quickly, lethargic, clumsy.

2. Does not like outdoor games.

3. Complains that he has a headache or neck pain.

4. After a long walk, he whines that his legs hurt.

5. Sits with his hands resting on the seat of the chair.

6. Cannot stay in one position for a long time.

7. "Crunch" in various joints during movements in children over 2 years of age.

Children's physical development needs to continue beyond kindergarten. Morning gymnastics on weekends at home and outdoor games during a walk will certainly be beneficial baby.

Corrective exercises(2nd junior group)

"Scissors"

Target: strengthen the ligamentous-muscular apparatus of the legs, the muscles of the lower extremities involved in the formation of the arches of the feet.

Let's imagine that our legs are scissors.

First option: And. p.: lying on your stomach, alternately lift your straight legs up and down. To "scissors" Fine "cut", legs should be straight. Lie on your back and rest. Repeat 3 times. (Second option: And. p.: lying on your back.)

"The Steadfast Tin Soldier"

Goals: develop the ability to maintain balance; form correct posture; strengthen the ligamentous-muscular apparatus of the torso and limbs.

A boat is floating on the river, and in it is a tin soldier. Suddenly a sharp wind blew and the rocking began. But nothing is scary for the tin soldier.

Do you want to become as resilient and strong as the tin soldier?

I. p.: standing on your knees, press your hands tightly to your body. Bend back as low as possible, keep your back straight, and then straighten up. Sit on your heels and relax. Repeat 3 times.

"Kolobok"

Goals: improve the function of the vestibular apparatus; strengthen the muscles of the spine, upper and lower extremities.

What kind of strange bun appeared on the window?

I lay there for a bit, then picked it up and fell apart.

I. p.: lying on your back, then sit up, hugging your knees with your hands. Place your head in your knees. Press your knees to your shoulders and look at your feet.

Here you are, all the koloboks!

One two three four five -

Everything fell apart again.

Stretch your legs and lie on your back.

"Frogs" ("Frogs")

Goals: form correct posture; strengthen the muscles of the lower extremities and the muscles involved in the formation of the arches of the feet.

Here are the frogs along the path

They jump with their legs stretched out.

Kwa-kwa-kwa!

They jump with their legs stretched out!

First option: And. p.: standing on all fours, sit down, touching the floor with your fingers. Spread your knees to the sides, hands between your legs. Jump up and return to i. P.

"Mouse and Bear"

Goals: strengthen the muscles of the upper and lower extremities; form correct posture; improve coordination of movements.

The bear has a huge house.

I. p.: o. With. Straighten up, stand on your toes, raise your arms up, stretch, look at your hands, inhale.

The mouse is very small.

Sit down, clasp your knees with your hands, lower your head - exhale while saying "sh-sh-sh".

The mouse goes to visit the bear,

He won't get to her.

"Spruce - Christmas tree - Christmas tree"

Goals: educate and form correct posture; strengthen the ligamentous-muscular apparatus of the torso and limbs; train attention.

There are tall spruce trees in the forest. Stand up straight, like these slender spruce trees, pull yourself up, straighten up. (Head, torso, legs - straight, spread your arms - "branches" slightly to the sides with palms forward.) Let's go further into the forest, let's see if the tall spruce tree has sisters? So the sisters ate - they were voracious. They are shorter, but just as slender. (Adopt correct posture, but in a half squat.) Let's go, let's look for more spruce sisters. Here they are - very small, but also remote: beautiful and also slim. (Squat down, head and back straight, arms, palms up, slightly spread to the sides.)

"Bike"

Goals: improve blood circulation in the legs; strengthen the abdominal muscles and lower extremities; develop coordination of movements.

The bears were riding a bicycle

And behind them is a cat backwards,

And behind him are mosquitoes in a balloon.

And behind them are crayfish on a lame dog.

lying on the floor, arms along the body, circular movements with the legs, hands resting on the floor.

"Watch"

Goals: train the ability to coordinate movements; develop the muscles of the ankle joint and the muscles that form the foot.

I. p.: o. s., raise the left (then right) leg. Turn the foot outward, then turn the foot inward. Repeat 4-6 times.

"Bird"

Goals: develop coordination and speed of movements in large and small muscle groups; strengthen the muscular corset of the spine.

I. p.: lying on your stomach, raise your arms up, to the sides, bend over. Flapping your arms like a bird's wings.

Lie on your stomach, lower your arms, pause, rest. Then continue "flight". Repeat 2-3 times.

"Turtles"

Goals: form correct posture; strengthen the muscle corset; develop coordination of movements in large muscle groups of the arms and legs.

I. p.: standing on all fours with support on your knees and hands, move forward, simultaneously moving your right arm, left leg, then left arm, right leg. The back is straight, the head is raised.

"Walk sideways"

Goals: educate and develop skills of correct posture; develop coordination of movements; strengthen the muscular corset of the spine and the muscular system of the feet.

I. p.: o. p., Take the correct posture, a bag of sand on your head. Walking sideways (right left).

"Airplane"

Goals: strengthen the muscular corset of the spine, muscles of the pelvic girdle.

I. p.: sitting, legs together, hands on the floor. Raise your legs up, spread your arms to the sides ( "the planes took off"). Hold the pose for 5-10 seconds, then rest. Repeat 3 times.

"We Walk in Hats"

Goals: educate and develop skills of correct posture; strengthen the muscular corset of the spine; develop coordination of movements.

I. p.: put a light load on your head - "hat". Watch your posture, head straight, shoulders at the same level, parallel to the floor, arms resting calmly along the body. Walk around the hall, maintaining correct posture.

The moment of farewell has come; today it was very pleasant to communicate with you. After all, only through joint efforts can we raise strong, cheerful, cheerful, and therefore healthy children. I hope that today's meeting was not in vain. And you learned a lot from it.

It’s not for nothing that they say “If you’re healthy, you’ll get everything!” So be healthy!

Corrective exercises are special exercises that are aimed at correcting pathological deformation of the spine. They can be symmetrical, asymmetrical, or detorsional.

Symmetrical exercises are based on the principle of minimal biomechanical impact of special exercises on the curvature of the spine. These exercises do not require taking into account the complex biomechanical conditions of the deformed musculoskeletal system, which minimizes the risk of their erroneous use. Symmetrical exercises have a different effect on symmetrically located muscles of the trunk, which, as a result of spinal deformation, are in a physiologically unbalanced state.

The advantage of symmetrical exercises is, firstly, that they are easier to select and perform correctly, and, secondly, that they involve the body’s internal reserves in the process of compensating for violations.

When performing such exercises, it is necessary to maintain the middle position of the spine. This in itself is not an easy task for a child with a postural defect in the frontal plane, since the muscles of the right and left sides of the body with such disorders are developed unequally and exercises that are symmetrical in the nature of their execution are asymmetrical in terms of muscle work. To keep the back straight, weakened muscles on the convex side of the curvature are forced to overcome the resistance of stronger muscles on the concave side. With asymmetrical posture, any symmetrical exercises to strengthen and stretch the muscles of the back and abdominals are corrective if, when performing them, you are especially careful to ensure that the spine is exactly in the midline. During such training, muscle tone is gradually leveled out: the muscles on the convex side become stronger and more resilient, and the overstrained muscles on the concave side are slightly stretched.

Examples of symmetrical corrective exercises.

Starting position: lying on your stomach.

The hands are placed one on top of the other under the chin. Take the correct body position (spinous processes in a straight line, arms and legs are located symmetrically relative to the spine). At the same time, raise your arms, chest and head without lifting your legs, pelvis and stomach from the floor. Hold this pose for 37 counts, maintaining the correct body position. Breathing is free.

Perform the same exercise while simultaneously raising your legs straight.

Starting position: lying on your back, arms extended along the body.

1. Take the correct body position, check it by raising your head and shoulders. Place your hands on your belt, slowly sit down, maintaining correct posture, return to IP (exhale). Relax your muscles (inhale), check your body position.
2. “Bicycle”: circular movements with legs.
3. Raise your straight legs at an angle of 3045°, spread them apart, connect, lower (exhale), relax the muscles (inhale).

Asymmetrical exercises are also based on the principle of spinal correction, but are distinguished by an optimal effect on its curvature, moderate stretching of muscles and ligaments on the concave arc of curvature and differentiated strengthening of weakened muscles on the convex side.

Asymmetrical corrective exercises are used to reduce scoliotic curvature. They are selected individually and affect the pathological deformation locally. Asymmetrical exercises train weakened and stretched muscles. For example, from a starting position standing, arms along the body, feet shoulder-width apart, perform the following exercise:

a) on the side of thoracic scoliosis, the forearm drops, the shoulder rotates outward, and the scapula is brought to the midline. At the moment of adduction of the scapula, the rib protrusion is corrected;
b) on the opposite side of the thoracic scoliosis, the forearm is raised, and the shoulder rotates forward and inward, while the scapula is pulled outward. This movement involves the forearm, shoulder and shoulder blade. Torso rotation is not allowed. When performing this asymmetrical exercise, the upper portion of the trapezius muscle is stretched and the scapular muscles on the side of scoliosis are strengthened; strengthening the upper trapezius muscle and stretching the scapular muscles on the opposite side. Exercises help to equalize muscle tone, the position of the forearms, and reduce the asymmetry of the position of the shoulder blades. It should be remembered that incorrect use of asymmetrical exercises can provoke further progression of scoliosis.

Good posture is not only beauty, but also health. After all, if the back is stooped and the chest is compressed, then breathing problems occur, which can lead to various diseases. Postural defects can be corrected. To do this, you need to regularly, at least 3 times a week, perform corrective exercises for the back muscles, and most importantly, try not to slouch, keep your back straight, but not sag in the lower back. If you do not monitor the position of your back, the effectiveness of the exercises will be low. You must always keep your chest raised, your shoulders back, and your back straight.

Exercises to strengthen your back muscles.

1. Starting position - lying on your back, arms along your body. Press your shoulder blades firmly against the floor for 5-7 seconds (Fig. 1).

2. The starting position is the same. Place your elbows on the floor. Leaning on them, bend slightly and hold for up to 7 seconds (Fig. 1).

3. The starting position is the same with the hands. Spread them apart and press them firmly on the floor for 5-7 seconds.

4. Starting position - lying on your back, place your hands under your head. Press your head on your hands for 5-7 s (Fig. 2).

5. Starting position - lying on your stomach, hands on the back of your head, elbows to the sides. Raise your head slightly, move your elbows back, and bring your shoulder blades together. Hold for 5-7 s (Fig. 2).

6. Starting position. - Same. Extend your arms with 3 kg dumbbells to the sides. Raise your head and shoulders slightly, move your arms back, bring your shoulder blades together and hold for 3-5 seconds (Fig. 3).

7. Starting position - standing, facing the door. Pass a thick rubber band through the door handle (bracket), holding the ends of the band. Slowly spread your arms to the sides, stretching the rubber for 5-7 s (Fig. 4).

Long-term observations of doctors confirm the enormous benefits of health-improving gymnastics for preserving and correcting posture if performed systematically and not occasionally. It is a prerequisite for strengthening health, developing physical qualities, and cultivating the will.

Corrective gymnastics –. one of the types of therapeutic and health-improving gymnastics that is carried out to correct defects of the musculoskeletal system and treat their initial forms, prevent postural disorders, curvature of the spine, flat feet, etc. In childhood, during the period of growth of the body, corrective gymnastics is used with the greatest success. To conduct corrective gymnastics classes, the following conditions must be met:

Availability of premises: gym, health-improving gymnastics room.

Availability of an exercise mat.

Lesson duration: 35–40 minutes.

daily performance of a set of special physical exercises.

Desire and patience.

Corrective gymnastics is not just a type of therapeutic and health-improving gymnastics. It's a super fit look. Some people need it from birth, others later or only in old age. After all, to correct means to correct. And almost everyone has something to improve in their figure and, especially, in their health. And this is where gymnastic exercises are of great benefit. It should be remembered that corrective gymnastic exercises give results only when they are carried out correctly, systematically, for a long time and continuously.

Corrective gymnastics provides:

general strengthening effect on the child’s body

carries out timely prevention and correction of the musculoskeletal system

promotes overall strengthening of the trunk muscles

strengthens the muscles that form the arch of the foot

educates and strengthens the skill of correct posture

forms the correct arch of the foot

develops and improves children's motor skills

Corrective gymnastics is mainly aimed at correcting posture, that is, solving spinal problems. Although you can correct and correct much more with the help of gymnastics. The means of corrective gymnastics are a variety of general developmental exercises, exercises of a corrective nature with and without objects, breathing exercises, as well as outdoor games, swimming, and exercises on special simulators.

One of the main directions in our school is physical development, which promotes both physical and spiritual health of the younger generation. Unfortunately, from a very early age, the child gets used to incorrect posture, which, in turn, leads to various curvatures of the spine. These curvatures not only deform the torso, chest, legs, but also interfere with the normal functioning of various organs and systems of the body. The transition from health to illness occurs through increased stress or overexertion. The sooner it is possible to foresee such an outcome, the greater the likelihood of maintaining health.

Therefore, our school uses all forms of influence on students to maintain health. One of them is corrective gymnastics classes outside of school hours. Classes are held to music using all necessary equipment. Particular attention in classes is paid to the prevention of spinal diseases. Corrective complexes use exercises aimed at strengthening and toning muscles, improving posture, spinal flexibility and a sense of balance, strengthening back muscles and joint mobility, as well as exercises to prevent flat feet.

The main goal of conducting corrective gymnastics classes in our school was the increasingly growing and pressing problem of poor posture in children for many years, as well as the early detection and prevention of developing scoliosis and kyphosis.

The child’s spine not only performs its functions, but is also in constant development, which can be delayed by excessive loads. While the spine is growing, the main load falls on the muscles. The better the muscles are developed, the better conditions the spine is in. The loads on the child’s spine in everyday life have increased sharply. Children are forced to maintain a sitting position almost constantly. These include school lessons, electives, clubs, homework, sitting in front of the TV and computer. At the same time, a relatively small increase in muscle mass, muscle weakness, low static endurance and insufficient development of nerve motor centers do not allow one to maintain the same position for a long time. If, from early childhood, the muscles are forced to work in the correct mode and the body is “managed” competently, then the development of poor posture and many diseases of the musculoskeletal system can be prevented. Poor posture, in turn, impedes the functioning of internal organs, worsening health and delaying the development of the child.

Our lifestyle requires not only strong muscles, but also muscles that can maintain static tension for a long time. This muscle ability should be developed from childhood. For this purpose, it is recommended to systematically include in physical education lessons the study of sets of corrective gymnastics exercises.

During lessons and physical education breaks, we constantly study and apply new techniques aimed at preserving health: we study. psychophysiological exercises and self-massage techniques. These exercises are aimed at stimulating the coordinated work of the cerebral hemispheres and are used to improve memory, attention, reading and writing skills, and intellectual abilities.