Pediatric Spinal Exercises
Pelvic Tilts:
Have the child lie on their back with knees bent and feet flat on the floor.
Instruct them to tighten their abdominal muscles and gently tilt their pelvis upward.
Hold the position for a few seconds and then relax.
Cat-Cow Stretch:
Start with the child on hands and knees, in a tabletop position.
Instruct them to arch their back upward (like a scared cat) and then lower it down, lifting their head and tailbone (like a cow).
Repeat this motion several times.
Bridge Exercise:
Have the child lie on their back with knees bent and feet flat on the floor.
Instruct them to lift their hips toward the ceiling, creating a straight line from shoulders to knees.
Hold for a few seconds and then lower the hips back down.
Child’s Pose:
Begin with the child on hands and knees.
Instruct them to sit back on their heels, reaching their arms forward on the floor.
Hold the stretch for a comfortable duration.
Leg Raises:
Have the child lie on their stomach with arms extended overhead.
Instruct them to lift one leg a few inches off the ground while keeping the rest of the body stable.
Lower the leg and repeat with the other leg.
Side Planks:
Start with the child lying on their side, supported by the forearm.
Instruct them to lift their hips off the ground, creating a straight line from head to feet.
Hold the position for a few seconds and then switch sides.