Imagine your little one walking with a hunched back or sitting in a stooped posture. Incorrect posture is a problem that only gets worse with age and can lead to serious spinal issues for your child. These incorrect postures are because of his decreased core strength which can lead to issues like W-sitting and delayed motor skill development.
On the other hand, having good core strength not only helps your toddler sit in the correct posture but also provides a stable base for fine motor skills. Regular exercising is a must for strengthening core muscles. And, the best way to make sure your kid does it is by making into a fun activity.
Here are some of the easiest core strengthening exercises for kids that will turn your little one into a skillful ninja:
A plank is one of the most preferred core strengthening exercises for kids. To do it correctly, make your kid lie down on his stomach with his hands pressed flat on the floor at the shoulder level. Make sure his toes are touching the floor at the same time. On the count of 3, have him push up on his hands and straighten out his arms. While performing the stretch, make sure he lifts his body all the way up till his toes are off the floor. If that is too much for him, you can always tell him to drop his knees down for support.
Crab walks are not only fun but also great core strengthening exercises for your kids. To do a perfect crab walk, make your little one sit on the ground and tell him to place his hands behind his back. Then, tell him to push up and start moving. If he is doing it for the first time, limit the distance to a short 2-3 meters. You can add more fun to the crab walk by putting a soft toy on his tummy and telling him to balance it throughout the stretch. This can be quite a challenge for him and since kids love challenges, he will put more effort into the exercise.
If your toddler is having a difficult time doing this exercises, try activity specific training with a qualified Physical Therapist (PT). Activity Specific training helps your kid develop the stamina to do all these exercises, pain-free.
Being a superhero has always been every child’s dream. It may as well be your child’s too. Use it to your advantage and make him do the superman exercise. The Superman technique is an effective way to strengthen his back.
To do a superman stretch, make him lie down on his stomach and tell him to lift his arms up from the floor. His upper chest should rise too. With this stretch, your cute little kiddo is not only flying high like a Superman but also strengthening his back muscles at the same time.
There are usually 4 different types of leg lifts. This one is not only suitable for kids but also easy to perform. All you have to do is find a chair and have your child stand sideways behind it. Tell him to lift his left leg by keeping the knee bent all the while taking support from the chair. Once done, remove the support and make him hold the pose and stand with his arms outstretched.
This exercise improves his balance and strengthens the muscles of his legs and arms. If your child is struggling with it, try exercise training to help him improve his balance. Consult our PT to learn more about it.
Bridging is one of the most recommended physiotherapy stretches for increasing core strength. To perform this exercise, have him lie down on his back with knees bent and feet flat on the floor. Make him push his knees up with the help of his hands placed on the floor. This posture will form a bridge. You can either make him walk in a bridge or have him hold the pose for at least 5 seconds.
For additional information and ideas to advance strengthening exercises for your kids, you can consult our expert team at, In Home Physical Therapy.
Depression, a highly prevalent mental disorder, is generally treated using anti-depressants and physiological therapy. But did you know that physical therapy can also be used to treat depression? Surprised? Yes, it’s true. Despite depression being primarily a mental health disorder, physical therapy comprising of various exercises can assist in improving the mental health of the affected person. Here’s how to use physical therapy to reduce stress and exercise treatment for depression.
How Does Physical Therapy Help Depression?
Everyone is aware of the physical benefits of physical therapy as it is utilized for the supplementary treatment of various physical ailments, but the role of physiotherapy in mental health is lesser known. Physical therapy and exercise treatment for depression have direct benefits as it stimulates the body’s own nervous system and acts as therapy to reduce stress. The role of physiotherapy in mental health is to stimulate the release of endorphins from the pituitary gland. Endorphins are the hormones that improve the mood and relieve stress. Physical therapy also helps in suppressing the hormone Cortisol which is found to be elevated in depression patients.
Exercise treatment for depression is an ideal alternative for those who do not want to take anti-depressants owing to their side effects. Physical therapy has no side effects and improvement in mood can be observed after just one session. However, these effects are short-term and regular physical exercise is required to show prolonged results.
Indirect Benefits of Physical Therapy for Depression
While the direct chemical mechanism of physical therapy to reduce stress and depression is clearly evidenced, the indirect benefits of physical therapy for depression are not very well-known. Here are some of them:
All these benefits, especially the ones linked to weight loss and weight control lead to an improved self-image and boost the self-esteem of the depressed patient. This, in turn, helps to combat the symptoms of depression and builds a positive body image.
Physical therapy for depression can show various benefits and help fight the symptoms of depression without the use of harmful anti-depressants. Regular exercise treatment for depression under proper supervision by a skilled professional physical therapist can work wonders for depression patients.