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Corrective gymnastics is a good way to deal with posture defects, especially in children and adolescents, but corrective gymnastics is also useful for adults. Exercises in the field of corrective gymnastics are recommended for people with diagnosed posture defects or a tendency to develop them.
Corrective gymnastics – indications
An indication to sign up for gymnastykę korekcyjną there are posture defects and spine curvatures. In the case of children and adolescents, performing exercises under corrective gymnastics it can significantly correct the posture defect and make the curvature of the spine decrease. In the case of adults with completed skeletal system development, it is usually not easy to visibly correct an already existing posture defect, but it is possible to prevent the defect (or defect) from worsening. Corrective gymnastics strengthens the back and abdominal muscles, which are responsible for keeping the spine in the right position and for maintaining proper posture, so it is important to perform the recommended exercises regularly.
Postural defects are most often caused by inadequate body position while studying and working at a desk and at a computer. Many years of neglect in this area lead to the development of curvature of the spine in its various sections and to pain. In adults, one of the most common posture defects is slouching caused and made worse by bad work habits and sitting at a desk for hours.
Corrective gymnastics – types of exercises
Corrective gymnastics are different types of exercises – with a ball, with dumbbells and tapes, and without any tools. They are designed to strengthen the muscles responsible for the correct posture and proper positioning of the spine. Exercises in the field of corrective gymnastics basically you can exercise anywhere – at home, in a training room, outdoors or in the gym.
For adults with a slouching problem with posture, the following are suggested exercises in the field of corrective gymnastics:
- Pulling the shoulder blades in a sitting position – sit on a chair with your back straight, entwine your hands at the back of your head and slowly pull your shoulder blades back, tilting your elbows back. Stretching should be done as hard as possible until you feel a slight pain. Then we return to the starting position. The exercise should be repeated 8-10 times.
- Raising the legs and torso in a supine position – lie on your stomach and place your hands on the sides of your head. Then we try to raise the torso, arms and legs off the ground at the same time, hold for a few seconds in this position and return to the starting position. The exercise should be repeated 5-10 times.
- Lifting dumbbells in the fall – we take two 1-kg dumbbells (they can be heavier – depending on the individual abilities, condition and degree of fitness of the person). Place the dumbbells in front of you, step apart, putting your legs shoulder-width apart, and tilt your torso so that it is parallel to the ground. Raise dumbbells to chest height and lower them. Keep your back straight and your elbows close to your body when lifting the dumbbells. While lifting the dumbbells, we simultaneously pull off the shoulder blades. We repeat the exercise 10 times.
Before we begin gymnastykę korekcyjną, warm up the muscles with a short warm-up, stretching them by circulating the arms, legs and torso.
Corrective gymnastics for children, it is often one of the elements of exercises during physical education lessons in schools, gymnastic exercises to correct posture defects are also performed in kindergartens. Children tend to adopt the wrong posture: they slouch, assume the wrong posture while sitting at a bench or at a desk, and they often wear poorly chosen shoes, which can cause flat feet and curvature of the spine. Many of today’s children do not have a sufficient dose of exercise, especially outdoor activities, spending long hours in front of the TV screen and behind the computer, and staring at the smartphone screen. All of this leads to the wrong posture of children and adolescents. If we see this problem in a child, go to a doctor who will diagnose the defect of posture and select exercises accordingly. It’s a good idea to enroll your child on gymnastykę korekcyjną in a group under the supervision of an experienced trainer. Corrective exercises for children, it is often performed using gymnastic balls (lifting a gymnastic ball above the head in a lying position and raising hands above the head in a sitting position on a gymnastic ball).
The effects of corrective gymnastics
Corrective gymnastics for children allows you to effectively prevent posture defects and to correct existing defects. For adults, the main focus corrective gymnastics is to strengthen the muscles responsible for the correct body posture.