Working with children for over a dozen years, the most common problem I encounter is the crooked spine. Contrary to appearances, the spine is not completely straight, it is shaped like the letter “S”, that absorbs movement. When kids learn to walk, they stretch out their belly to keep and maintain balance.
Hyperlordosis is a defect in the body posture. It creates a characteristic C-shaped curve in the lower back, or lumbar region, where the spine curves inward just above the buttocks.
The size and excessive curvature of lordosis depend on several factors, such as age, genetics, body structure, pelvis position and muscle strength. During the first years of life, the stabilizing muscles are weak and the spine may bend moving forward or backwards. Children’s muscles, due to their rapid body growth, often do not keep up with the changes. That causes the appearance of the curves. Untreated lordosis can lead to lower back pain, digestive disorders or hurt multiple organs. Hyperlordosis leads to excessive curvature of the spine in the lower back, causing the abdomen and buttocks to appear more prominent in kids profile view. It can over-stretch, tighten and weaken the muscles of the whole body.
The time when kids grow fastest happens mostly during their early school years. This is when they need a lot of exercises and physical activity. Unfortunately, many of them often do not have the chance or possibility to take proper care and work on their muscle stimulation. The reason for it might be a fact, that most parents lack knowledge of how to manage the right activity.
We came up with the list of ‘easy to do at home’ exercises that will help you lower and eliminate the spine curvature.
- Lie straight, face down, extending your arms in front of you. Simultaneously raise your arms, legs, and chest off the floor. Hold the pose for 2 seconds while exhaling. Slowly lower your arms, legs, and chest back down to the ground while inhaling 10 REPS
- Sit on the platform by the wall, lower the legs, bend the pelvis forward while rolling the spine up the wall. 5 REPS
- Lie on your back and bend your knees, with feet flat against the floor. Now raise your hips and don’t forget to keep the right lumbar position. 6 REPS
- Kneel on the floor, lean forward, and place your hands palm-down. We move our head up and down while doing the right movement of the spine for this – when the head looks up – the spine is concave when the head looks down the spine is convex. 8 REPS
- Stand on one leg, arms up. We’re marching with our knees as high as possible. 10 steps forward / 10 steps back – 5 REPS
- Stand to lean against the wall, leaning forward slowly rolling the spine, one vertebra after another. Then we repeat it without leaning against the wall.
- Kneel on the floor, hands behind our head. Bend the spine backwards in the lumbar segment, hold this position for 5 seconds and lower the body forward. 5 REPS
- Lay on your back, flat on the floor. Now try to reach as far as you can with our feet high above your head. 12 REPS
- Lay on your back, one leg leaning on the floor, the other leg bent. Pull the bent leg to the chest and count to 10. Then repeat the exercises with the other leg. 10 REPS (each leg)
The way kids develop and grow up is very intense. This is why regular workout is so important. It might help us reduce and change the curvature of the spine. Let’s not postpone it. And remember, the key to success is consistency, repeatability and variety of training. The wide range of exercises and extra classes would only make it easier for us to pick our favourite and most efficient way to fight the protruding children’s belly.