Improve kid’s Mobility with these Mobility Exercises

Children today spend so much time sitting at school or doing the computer stuff that they are not getting the full range of movement that they could enjoy so it is appropriate for them to do some mobility exercises.

The following mobility exercises are fun and low key but will ensure your children are supple and flexible. All stretching should be done when the body and muscles are warmed up so either a little exercise or may be jogging, riding a bike or swimming should be considered first.

Child’s Pose is very relaxing

• Kneel on the mat with the toes touching and knees slightly apart
• Slowly bend the head over so forehead touches the ground in front. The arms can be at the side or placed in front to steady with the palms on the mat
• Exhale and inhale deeply and hold the pose for 5 breaths

The Cat Cow is good for the child’s spine and strengthens the abdominal muscles

• Begin on all fours with the spine and neck in a comfortable neutral position
• Keep the back flat a bit like a table with the eyes looking straight down to the mat
• Inhale and slowly drop the stomach down towards the mat while lifting the head and neck up
• While exhaling, lift up the stomach and arch the spine like a cat with the eyes looking towards the belly button
• Do 5 to 10 of each stretch, then relax

Arm Stretch

• With the feet together, stand straight and raise the arms straight up with the elbows slightly bent, hands touching or apart
• Try a little back bend, but keep the chin straight
• Bring the arms down until they are straight out in front with the thumbs pointed down
• Gently swing both arms to the back like trying to squeeze a ball between your shoulder blades and bring forward again. Repeat 5 times

Shoulder stretch

• Extend your right arm straight out in front and place the left wrist on the right are a little above the elbow
• Pull the right arm across the body with your left until you feel a stretch
• Repeat with the opposite arms 5 times each

Butterfly Stretch

• Sit on the mat with the soles of the feet together, held with the hands
• Place the elbowscan rest on the knees or between them
• Gently push down on the knees to flap the butterfly wings
• Gently move the head forward to add a back stretch

Leg Stretch

• Stand facing a wall with your left arm out to support you
• Bend your right leg and grab it with your right hand
• Gently press your foot towards your body until you feel it stretch the front of your thigh
• Hold this for 10 to 30 seconds, and switch legs
• Place both hands on the wall and one foot near the wall
• Extend your other leg back until you feel the stretch and hold for 30 seconds

These simple mobility exercises are designed to help children to remain flexible and mobile with the busy schedules they have of long hours sitting studying, so when they do go out to play they are less likely to sustain injuries or have sore muscles.

MobilizeMe Physio Gold Coast make a personalized treatment plan to help you meet your goals. We use a broad range of treatments to help you get back to doing what you love!