A corrective gymnastics program can be developed both for a group of people and individually for one person.
First of all, it is necessary to understand the issue of the effects of physical exercise on human muscles and the body.
During physical exercise, the blood supply to ligaments, muscles and, of course, bones increases in the body. Experts say that in a calm state, and especially during sleep, from 10 to 12 liters of blood flow through human muscles, and with physical activity this figure increases 5 times. As a result, muscle strength and mass increase, tendons become stronger, ligaments gain elasticity, and bones become stronger. Physical activity improves the process of blood movement through the veins and vessels. When muscles contract, the work of the heart and vascular system increases, the lungs work 3 times faster, resulting in increased breathing.
During exercise, breathing deepens and becomes more frequent, the alveoli - pulmonary vesicles - straighten, the gas exchange process and muscle endurance, as well as the condition of the lung tissues, improve. When you inhale, the pressure in the chest decreases, which increases blood flow.
In general, it is worth noting that physical exercise helps strengthen skeletal muscles and the heart, and increase the volume of the lungs and chest. Also, warm-up and gymnastics are an additional tool in the treatment of diseases of the back, joints and respiratory system.
There are various methods and forms of physical activity: relaxation activities, strength training or corrective gymnastics. It is the latter type of physical exercise that is intended for people who have problems with posture, vision, breathing and legs.
Any method of corrective gymnastics is aimed at restoring muscle balance, that is, relaxing muscles. At the same time, it is necessary to reduce the relaxed muscle corset, no matter how strange it may sound. In this case, corrective gymnastics helps restore normal muscle function.
Health-improving exercises can be performed using apparatus. These can be dumbbells, balls, rubber bands and a gymnastic wall. Each set of corrective gymnastics exercises can be performed at home independently. It is important to understand that you need to understand the rules for performing the exercises.
It is advisable to do corrective gymnastics twice every day: in the morning and in the evening. You can perform regular gymnastics, which will consist of 6 exercises. An integrated and correct approach is important. You need to do one exercise in several approaches. The duration of one lesson should not exceed half an hour. The corrective complex includes general developmental, relaxing and corrective exercises.
It is also advisable to alternate the pace of execution: from slow to faster and vice versa. Breathing is an important component of health activities. It all starts with a lighter version of the exercises and gradually makes a smooth transition to more complicated ones. Each time it is much easier to perform a complex of corrective gymnastics.
Corrective gymnastics helps correct posture, improve the health of the body and strengthen the muscle corset. The purpose of therapeutic exercises is to correct defects associated with the back, muscle atrophy, and help in the treatment of diseases of the joints, respiratory system and eyes.
Corrective gymnastics specifically performs the following tasks:
A positive result is achieved through the systematic implementation of a correctly selected technique.
Therapeutic or corrective gymnastics is prescribed for both adults and children. It ensures the effectiveness of treatment and also prevents the development of many back diseases.
The corrective gymnastics program is developed with the aim of strengthening muscles and correcting spinal defects. In addition, all health-improving exercises are performed in combination with breathing exercises.
In addition to the impact on the musculoskeletal system, corrective gymnastics has a positive effect on the respiratory system, heart, blood vessels and vision. There are specific exercises for each body system. Corrective exercises relieve asthma symptoms, normalize blood pressure and restore the body in the postoperative period.
Corrective gymnastics is prescribed strictly by a doctor, based on the person’s condition and disease. Positive dynamics from exercise are observed in people with poor blood circulation. When the functioning of the respiratory system is impaired, the mobility of the chest noticeably improves and the volume of the lungs increases.
Corrective exercises are prescribed to patients with impaired functioning of the gastrointestinal tract. In this case, the action is aimed at restoring the motor and secretory functions of the stomach, improving blood circulation in the abdominal cavity.
In addition, corrective gymnastics is necessary for women suffering from gynecological diseases: incorrect position of the uterus, its curvature. Exercise helps improve the general condition of women.
The modern pace of life obliges a person to monitor his own health. Vision in this case is not in last place.
An unhealthy lifestyle, spending a long time in front of a computer monitor, and enclosed spaces are factors that have a bad effect on the eyes, or more precisely, on vision. If you ignore eye strain, you can get complications in the form of glaucoma, myopytia, and astigmatism.
Corrective eye exercises maintain a decent level of vision. Relaxation exercises are used.
The following are used as relaxation exercises:
All movements are done smoothly. A month of regular training brings positive results.
As you know, correct posture is formed in childhood. Curvature of the spine and poor posture are a problem for every second person.
Gymnastics helps correct such problems:
Every parent and teacher knows that in childhood the main activity is play. In this case, corrective gymnastics is carried out in a playful way. You can use a surprise moment, poems, riddles. The child will become interested in doing the exercises.
For example, corrective gymnastics after sleep may consist of the following exercises:
This is the most extensive group of exercises, which, when performed, stimulate and normalize the functioning of many body functions. They can be classified according to anatomical characteristics: gymnastics for the abs, back, shoulders, pelvic girdle, arms. In addition, it is possible to use special devices, for example, a ball, a hoop, a bag of sand, a pole, etc.
For precise execution of complexes, as well as for greater efficiency, gymnastic walls, stairs, benches, beams, etc. are used. Any corrective gymnastics is carried out in a comfortable starting position: a person either lies on the floor or apparatus, or stands. In this case, the spine is not tense.
Relevance……………………………………………………..2
Corrective exercises
3-4 years……………………………………………………….3-6
4-5 years……………………………………………………….7-10
5-6 years………………………………………………………...11-13
6-7 years………………………………………………………...14-16
Literature………………………………………………………17
Corrective exercises -These are special exercises that are used to correct an existing deformity, i.e. restorative function and for the purpose of preventing postural defects.
The main task of corrective exercises:
Firstly, corrective exercises are necessary for children with weakened back muscles, because they prevent pathological curvature of the spine.
Secondly, corrective exercises restore flexibility and traction of the spine and strengthen the back muscles.
Children who have a weakened muscular system and children who have defects in posture should exercise in such a way that all muscle groups are involved in the work.
Children who have stretched muscles need to strengthen them, help them shorten, and shortened muscles need to be stretched.
The purpose of corrective gymnastics:
To tone the entire body, affecting biologically active points. Prevent colds. Strengthen the respiratory tract. Cultivate a caring attitude towards your body. Give a boost of energy.
Particular attention should be paid to expanding the chest.What does that require?
When standing, the child should be fully erect. Particular attention should be paid to straightening the hip joints. If they are not straightened, the child's shoulders tilt forward and the chest flattens.
A child in a standing position needs to pull his shoulders back and slightly downwards. This helps raise the ribs and expand the chest.
What should be taken into account when performing corrective exercises?
First, it is necessary to find out the causes of the child’s postural defects. Knowing the root cause, it is not so difficult to find a good “cure”.
Secondly, you definitely need to know the type and degree of curvature of the spine in order to choose exactly the exercises that can help strengthen the necessary muscles.
Thirdly, the child’s age and physical fitness are important. For younger and older preschoolers, the number of repetitions is different, and the endurance of kids is much less.
To prevent postural disorders
Corrective exercises (2nd junior group)
month | Corrective exercises |
September | "Scissors" Target: First option: Second option: ip.: lying on your back.) "Persistent tin little soldier" Goals: |
October | "Kolobok" Goals: Here you are, all the koloboks! Everything fell apart again. "Frogs" ("Frogs") Goals: Here are the frogs along the path They jump with their legs stretched out. Kwa-kwa-kwa! They jump with their legs stretched out! First option: Second option: with moving forward. Among the trees, in the swamp, The little frogs have their own home. Here are the frogs along the path They jump with their legs stretched out. Kva-kva-kva, kva-kva-kva, They jump without sparing their legs. |
november | "Mouse and Bear" Goals: strengthen the muscles of the upper and lower extremities; form correct posture; improve coordination of movements. I.p.: o.s. Straighten up, stand on your toes, raise your arms up, stretch, look at your hands, inhale. The bear has a huge house. The mouse is very small. Sit down, clasp your knees with your hands, lower your head - exhale while saying “sh-sh-sh”. The mouse goes to visit the bear, He won't get to her. "Locomotive" Goals: (second option: moving backwards). |
December | “The hedgehog stretched out and curled up” Goals: improve the function of the vestibular apparatus; strengthen the muscles of the spine, upper and lower extremities. I.p.: lying on the carpet, raise your hands behind your head and stretch out as much as possible. Then, raising the upper body to the knees, bend forward, i.e. group, clasp your legs under your knees (“hedgehog curled up”). Repeat 2-6 times. Lie down and relax between each repetition. "Spruce - Christmas tree - Christmas tree" Goals: |
January | "Bicycle-1" Target: "Bicycle-2" Goals: improve the press and lower And behind them is a cat backwards, "Watch" Goals: |
February | "Bear Dance" Target: strengthen the muscles of the lower extremities and the muscular corset of the spine. Imagine that you are little bear cubs who decided to dance. I.p.: put your hands on your belt, perform a half squat. The pace is average. "Bird" Goals: develop coordination and speed of movements in large and small muscle groups; strengthen the muscular corset of the spine. IP: lying on your stomach, raise your arms up, to the sides, bend over. Flapping your arms like a bird's wings. Lie on your stomach, lower your arms, pause, rest. Then continue the “flight”. Repeat 2-3 times. |
March | "Turtles" Goals: "Walk sideways" Goals: |
April | "Airplane-1" Goals: "Airplane-2" Goals: First option: Second option: p.p.: "We Walk in Hats" Goals: |
May | "Scissors" Target: strengthen the ligamentous-muscular apparatus of the legs, the muscles of the lower extremities involved in the formation of the arches of the foot. Let's imagine that our legs are scissors. First option: IP: lying on your stomach, alternately lift your straight legs up and down. For the “scissors” to “cut” well, the legs must be straight. Lie on your back and rest. Repeat 3 times.( Second option: ip.: lying on your back.) "Persistent tin little soldier" Goals: develop the ability to maintain balance; form correct posture; strengthen the ligamentous-muscular apparatus of the torso and limbs. A boat is floating on the river, and in it is a tin soldier. Suddenly a sharp wind blew and the rocking began. But nothing is scary for the tin soldier. Do you want to become as resilient and strong as the tin soldier? I.p.: standing on your knees, press your hands tightly to your body. Bend back as low as possible, keep your back straight, and then straighten up. Sit on your heels and relax. Repeat 3 times. |
June | "Bicycle-1" Target: strengthen the muscles of the lower extremities involved in the formation of the arches of the feet. Pl.: lying on your back, “pedal the bicycle” with the sound “w-w-w.” "Bicycle-2" Goals: improve blood circulation in the legs; strengthen abdominal muscles press and lower limbs; develop coordination of movements. The bears were riding a bicycle And behind them is a cat backwards, And behind him are mosquitoes in a balloon. And behind them are crayfish on a lame dog. lying on the floor, arms along the body, circular movements with the legs, hands resting on the floor. "Spruce - Christmas tree - Christmas tree" Goals: educate and form correct posture; strengthen the ligamentous-muscular apparatus of the torso and limbs; train attention. There are tall spruce trees in the forest. Stand up straight, like these slender spruce trees, pull yourself up, straighten up.(Head, torso, legs - straight, spread your “branches” arms slightly to the sides, palms forward.)Let's go further into the forest, let's see if the tall spruce has sisters? So the sisters ate - they were voracious. They are shorter, but just as slender.(Adopt correct posture, but in a half squat.)Let's go, let's look for more spruce sisters. Here they are - very small, but also remote: beautiful and also slender.(Squat down, head and back straight, arms, palms up, slightly spread to the sides.) |
July | "Walk sideways" Goals: educate and develop skills of correct posture; develop coordination of movements; strengthen the muscular corset of the spine and the muscular system of the feet. I.p.: o.s., Take the correct posture, a bag of sand on your head. Walking sideways with an extra step (right, left). "Watch" Goals: train the ability to coordinate movements; develop the muscles of the ankle joint and the muscles that form the foot. I.p.: o.s., raise your left (then right) leg. Turn the foot outward, then turn the foot inward. Repeat 4-6 times. |
August | "Scissors" Target: strengthen the ligamentous-muscular apparatus of the legs, the muscles of the lower extremities involved in the formation of the arches of the foot. Let's imagine that our legs are scissors. First option: IP: lying on your stomach, alternately lift your straight legs up and down. For the “scissors” to “cut” well, the legs must be straight. Lie on your back and rest. Repeat 3 times. ( Second option: ip.: lying on your back.) "We Walk in Hats" Goals: educate and develop skills of correct posture; strengthen the muscular corset of the spine; develop coordination of movements. IP: put a light weight on your head - a “hat”. Watch your posture, head straight, shoulders at the same level, parallel to the floor, arms resting calmly along the body. Walk around the hall, maintaining correct posture. |
Corrective exercises (middle group)
month | Corrective exercises |
September | “Oh, palms, you palms!” Goals: Exercise game "Bug" on the back " Target: here. At the end of the game, children can be asked: Which part of the body can be easily rocked and which remains motionless? What are you, what are you |
October | "Airplane-1" Goals: strengthen the muscular corset of the spine and the muscles of the pelvic girdle. IP: sitting, legs together, hands on the floor. Raise your legs up, spread your arms to the sides (“planes flew”). Hold the pose for 5-10 seconds, then rest. Repeat 3 times. "Airplane-2" Goals: strengthen the muscles of the body; gently influence the functions of the vestibular apparatus; develop skills of correct posture. First option: I.p.: o.s. The child, spreading his arms to the sides, raises them to shoulder level. Perform side turns. Second option: p.p.:heels together, toes apart, hands on the belt, squat, spread your arms to the sides, return to standing position. "Locomotive" Goals: form correct posture; strengthen the ligamentous-muscular apparatus of the torso and lower extremities. I.p.: sitting, legs slightly bent at the knees, hands at the elbows pressed slightly to the body. The hands perform circular movements, imitating the rotational movements of wheels. Stop after 2-3 m, pause. Then continue driving(second option: moving backwards). Go! We move forward along the floor, helping only with our feet. |
november | "Fox" Goals: train the vestibular apparatus; strengthen the muscles of the trunk and limbs. Fox is a red cheat, Arches his back deftly. IP: standing on all fours. 1 - bend your back, raise your head, take a breath; 2 - arch your back, pressing your chin to your chest, exhale. Perform 5-6 times. "Turtles" Goals: form correct posture; strengthen the muscle corset; develop coordination of movements in large muscle groups of the arms and legs. IP: standing on all fours with support on your knees and hands, move forward, simultaneously moving your right arm, left leg, then left arm, right leg. The back is straight, the head is raised. |
December | Complex "Cheerful Dwarf" Target) correct stoop. In a fairy-tale kingdom there lived a little gnome. He really wanted to grow up and become tall and slender. He went to the good old Wizard for advice. And what did he advise? This is what he advised. I.p.: o.r. Rising on your toes, bend your back back, raise your arms up with your palms facing forward, return to the standing position. Repeat at a slow pace 5-6 times. I.p.: o.s. Rising on your toes, stretch your arms joined in a “lock” back, bend your back back; fix the position of the back, return to the i.p. Repeat at a slow pace 4-5 times with an interval of 40-50 seconds. I.p.: legs apart, shoulder-width apart, hands on the waist. Bend forward, spread your arms to the sides with your palms down, bend at the lower back, fix the position of your back, return to the standing position. Repeat at a slow pace 4-5 times with an interval of 1-2 minutes. IP: kneeling, hands down. Bend back, arching your back, raise your arms up, to the sides, return to standing position. Repeat at a slow pace 5-6 times with intervals of 30-40 s. IP: standing on your knees, hands on your belt. Bend deeply back, bending at the waist, arms spread to the sides, palms up; fix the position of the back, return to the i.p. Repeat at a slow pace 4-5 times with an interval of 1-2 minutes. IP: lying on your stomach, arms along your body. Bend over, arms back, hands connected, raise your head, move your shoulders back, return to the standing position. Repeat 5-6 times at a slow pace with an interval of 1-2 minutes.; I.p.: sitting on a gymnastic bench (chair), hands on the belt. Slowly raising your head back and forth, bend your back back, stretch your arms up, palms forward; fix the position of the back, return to the i.p. Repeat 5-6 times at a slow pace with an interval of 2-3 minutes. |
January | “Oh, palms, you palms!” Goals: form correct posture and coordination of movements of the upper limbs. Do you want to be beautiful, slim and have beautiful posture? Then... I.p.: standing straight, put your hands behind your back, join your palms. Then, turning your folded hands with your fingers up, position your hands so that the little fingers touch the spine along the entire length. Elbows need to be raised, back straight, shoulders back. Hold the pose and say: “Oh, palms, you palms! We'll hide you behind our backs! It's important for your posture, that's for sure! Without embellishment! Slowly lower your arms down, shake your hands and exhale calmly. "Small swing" Goals: train the ability to coordinate movements; develop the muscles of the ankle joint and the muscles that form the foot. 8-10 times. |
February | Complex "Buratino" Target: |
March | "Spruce - Christmas tree - Christmas tree" Goals: educate and form correct posture; strengthen the ligamentous-muscular apparatus of the torso and limbs; train attention. There are tall spruce trees in the forest. Stand up straight, like these slender spruce trees, pull yourself up, straighten up.(Head, torso, legs - straight, spread your “branches” arms slightly to the sides, palms forward.)Let's go further into the forest, let's see if the tall spruce has sisters? So the sisters ate - they were voracious. They are shorter, but just as slender.(Adopt correct posture, but in a half squat.)Let's go, let's look for more spruce sisters. Here they are - very small, but also remote: beautiful and also slender.(Squat down, head and back straight, arms, palms up, slightly spread to the sides.) |
April | "Crocodile" Goals: train the ability to coordinate movements; develop the muscles of the arms, back, ankle and muscles that form the foot. IP: lying on your stomach, legs together, arms bent at the elbows. Walk around the room like a “crocodile” on a sandy beach. Stop to look around to see if there is any danger nearby. "Small swing" Goals: train the ability to coordinate movements; develop the muscles of the ankle joint and the muscles that form the foot. IP: standing on your toes. Sit back on your heels and rise again. Repeat 8-10 times. |
May | Exercise game "Bug" on the back " Target: form correct posture. IP: lying on your back, arms and legs in a free position. Imagine how a bug fell from a branch to the ground, but it fell unsuccessfully. He found himself on his back and trying to roll over onto his tummy to drown. here. An image of floundering paws in different directions. Rocking on the back from side to side (side rocking). Trying to jerk onto your side and then stand on your elbows and knees. While floundering, do not help with your head and shoulders, sway with your whole body. do you have (legs, wings, shell)? What's your mood? |
June | “Oh, palms, you palms!” Goals: form correct posture and coordination of movements of the upper limbs. Do you want to be beautiful, slim and have beautiful posture? Then... I.p.: standing straight, put your hands behind your back, join your palms. Then, turning your folded hands with your fingers up, position your hands so that the little fingers touch the spine along the entire length. Elbows need to be raised, back straight, shoulders back. Hold the pose and say: “Oh, palms, you palms! We'll hide you behind our backs! It's important for your posture, that's for sure! Without embellishment! Slowly lower your arms down, shake your hands and exhale calmly. |
July | "Spruce - Christmas tree - Christmas tree" Goals: educate and form correct posture; strengthen the ligamentous-muscular apparatus of the torso and limbs; train attention. There are tall spruce trees in the forest. Stand up straight, like these slender spruce trees, pull yourself up, straighten up.(Head, torso, legs - straight, spread your “branches” arms slightly to the sides, palms forward.)Let's go further into the forest, let's see if the tall spruce has sisters? So the sisters ate - they were voracious. They are shorter, but just as slender.(Adopt correct posture, but in a half squat.)Let's go, let's look for more spruce sisters. Here they are - very small, but also remote: beautiful and also slender.(Squat down, head and back straight, arms, palms up, slightly spread to the sides.) |
August | Exercise game "Bug" on the back " Target: form correct posture. IP: lying on your back, arms and legs in a free position. Imagine how a bug fell from a branch to the ground, but it fell unsuccessfully. He found himself on his back and trying to roll over onto his tummy to drown. here. An image of floundering paws in different directions. Rocking on the back from side to side (side rocking). Trying to jerk onto your side and then stand on your elbows and knees. While floundering, do not help with your head and shoulders, sway with your whole body. At the end of the game, children can be asked: Which part of the body can be easily rocked and which remains motionless? What are you like?form correct posture; strengthen the muscles of the lower extremities and the muscles involved in the formation of the arches of the feet. Here are the frogs along the path They jump with their legs stretched out. Kwa-kwa-kwa! They jump with their legs stretched out! First option: IP: standing on all fours, sit down, touching the floor with your fingers. Spread your knees to the sides, hands between your legs. Jump up and return to SP. Second option: with moving forward. Among the trees, in the swamp, The little frogs have their own home. Here are the frogs along the path They jump with their legs stretched out. Kva-kva-kva, kva-kva-kva, They jump without sparing their legs. |
October | "Rock the Baby" Target: strengthen the muscular corset of the spine and the muscles of the pelvic girdle. IP: sitting, raise your foot to your chest, hug it with your arms. Rock the “baby” by touching your forehead to your knee and foot. "Starfish" Goals: form correct posture; improve coordination of movements. I.p.; lying on your stomach, raise your arms and legs to the sides. You - Starfish! Rock on the waves. |
November | "Small Trees" Goals: form correct posture; strengthen the muscle corset; develop coordination of movements in large muscle groups of the arms and legs. I.p.: feet shoulder-width apart, hands down. - arms across the sidesup, voltage - return to im., hands down- relax. |
December | "Soldiers - dolls" Goals: eliminate and compensate for postural deformation; strengthen the muscular corset of the spine and limb muscles. Wooden soldiersIP: standing, stretched out, hands pressed to torso, tensing the muscles of the arms, back, and abdomen. How the columns stand.I.p.: o.s., dangle hands, turningAnd the dolls are on a string, right left. How rags hang.Lean forward with your arms relaxed and upper torso. |
January | Complex "Buratino" Target: form correct posture in a vertical plane. The guys imagine that they are Pinocchio hanging on the wall. Karabas-Barabas hung it from his belt on a nail. But will Pinocchio agree to hang calmly on the wall? Pinocchio was tired of hanging, and he decided to warm up a little. I.p.: o.s., against the wall, touching it with the back of the head, back, buttocks, heels. 1 - raise your arms up through your sides, return to the i.p. Repeat 5-6 times. Raise the leg bent at the knee, then stretch it forward, return to the standing position; the same with the other leg. Repeat 5-6 times. Rise up on your toes, as if trying to get off the nail, arms to the sides, return to standing position. Repeat 5-6 times. Extend your right arm to the side, without lifting it from the wall, raise your left leg, without lifting it from the wall, maintaining balance; the same in the other direction. Repeat 5-6 times. Raise your right leg, bent at the knee, and, grabbing your shin with your hands, pull your knee to your chest, return to the standing position; the same with the other leg. Repeat 5-6 times. Raise your right leg, bent at the knee, pull your nose towards it (shoulders pressed tightly against the wall), only the neck and head move, return to the standing position; the same with the left foot. Repeat 5-6 times. In small steps, without lifting your heels from the wall, place your feet shoulder-width apart, hands on your waist. Touching the wall with the back of your head, back, buttocks and shoulders, bend to the right side, return to the standing position; the same to the left. Repeat 3-4 times. |
March | Exercise game “Don’t spill the water” Target: form correct posture. IP: standing, legs together. Hands hold a stick on the shoulder blades - Rocker. The child imagines that it is necessary to scoop up water from the well with buckets and bring it home. Tilt to the right and then to the left (improvisation of scooping up water). With a proud, light gait, he moves with a “yoke” around the hall. Conditions: the rocker stick can be held with both hands at shoulder level, wider than the shoulders, with one hand, but in any case it must be perpendicular to the body and parallel to the floor. You can appreciate the most beautiful gait. |
April | "Hippopotamus" Goals: train the vestibular apparatus, strengthen the muscles of the trunk and limbs. Who's walking on the bridge? Clumsy hippopotamus! He's afraid to stumble And fall into the swamp. Walk in a straight line, placing the heel of one foot to the toe of the other, maintaining balance. "Small swing" Goals: train the ability to coordinate movements; develop the muscles of the ankle joint and the muscles that form the foot. IP: standing on your toes. Sit back on your heels and rise again. Repeat 8-10 times. |
May | "Kolobok" Goals: improve the function of the vestibular apparatus; strengthen the muscles of the spine, upper and lower extremities. What kind of strange bun appeared on the window? I lay there for a bit, then picked it up and fell apart. I.p.: lying on your back, then sit up, hugging your knees with your hands. Place your head in your knees. Press your knees to your shoulders and look at your feet. Here you are, all the koloboks! One two three four five - Everything fell apart again. Stretch your legs and lie on your back. |
June | "Small Trees" Goals: form correct posture; strengthen the muscle corset; develop coordination of movements in large muscle groups of the arms and legs. The tree reaches its branches towards the sun,I.p.: feet shoulder-width apart, hands down. - arms across the sideswithout water our tree withers,up, voltage muscles of the arms and back. Rise up on your toes. |
CORRECTIVE EXERCISES FOR PRESCHOOL CHILDREN
1. “Rocking chair”
Goals: improving the function of the vestibular apparatus, strengthening the ligamentous-muscular apparatus of the trunk and limbs.
Bear cubs were playing in a forest clearing, swinging funny on their backs. Let's try to swing like that too!
I.p.: lie on your back, legs together. Bend your legs, press your knees to your chest and clasp your knees with your hands. Rock on your back to the right, left. Pause. Repeat 3 times.
2. "Starfish"
Goals: formation of correct posture, improvement of coordination of movements.
IP: lying on your stomach, raise your arms and legs to the sides.
You are a starfish! Rock on the waves.
3. "The Steadfast Tin Soldier"
Goals: development of the ability to maintain balance, formation of correct posture, strengthening of the ligamentous-muscular apparatus of the torso and limbs.
A boat is floating on the river, and in it is a tin soldier. Suddenly a sharp wind blew and the rocking began. But nothing is scary for the tin soldier. Do you want to become as resilient and strong as the tin soldier?
I.p.: kneel down, press your hands tightly to your body. Bend back as low as possible, keep your back straight, and then straighten up. Repeat 3 times. Sit on your heels and relax.
4. "Airplane"
Goals:
IP: sitting, legs together, hands on the floor. Raise your legs up, spread your arms to the sides - “airplanes fly.” Hold the pose for 5-10 seconds, then rest. Repeat 3 times.
5. "Heron"
Goals: improving the function of the vestibular system, strengthening the musculoskeletal system.
IP: standing on your right leg, bend your left leg at the knee, arms slightly to the sides, and stand like that for a little while. Then on the left leg. Repeat 3-4 times.
When the heron sleeps at night,
Stands on one leg.
Would you like to know:
Is it difficult for a heron to stand like that?
And for this we are together
You need to do this pose.
(2nd option: lift the leg, bent at the knee, forward, up, at an angle.)
It's very difficult to stand like that
Don't put your feet on the floor,
And don't fall, don't sway,
Don't hold on to your neighbor
6. "Stretching"
Goals:
I.p.: lying on your back, pull your left leg with your heel forward, and stretch your left arm back behind your head along your torso. Do the same with the other leg and arm. Then with both legs and arms together.
7. “Oh, palms, you palms!”
Goals: formation of correct posture, coordination of movements of the upper limbs.
I.p.: stand up straight and, placing your hands behind your back, join your palms. Then, turning your folded hands with your fingers up, position your hands so that the little fingers touch the spine along the entire length. Elbows need to be raised, back straight, shoulders back.
Hold the pose and say:
“Oh, palms, you palms!
We'll hide you behind our backs!
It's important for your posture, that's for sure!
Without embellishment!
Slowly lower your arms down, shake your hands and exhale calmly.
8. "Carousel"
Goals: improving vestibular function, strengthening the musculoskeletal system.
I.p.: sit on the floor, raise your straight legs up. Leaning your hands on the floor, turn around yourself with your hands. The carousel spun.
9. "Rock the Baby"
Goals: strengthening the muscular corset of the spine and the muscles of the pelvic girdle.
IP: sitting, raise your foot to your chest, hug it with your arms. Rock the “baby” by touching your forehead to your knee and foot.
10. “Bear Dance”
Goals: strengthening the muscles of the lower extremities and the muscular corset of the spine.
Imagine that you are little bear cubs and decide to dance.
I.p. - o.s: put your hands on your belt, perform half squats. The pace is average.
11. "Bird"
Goals: development of coordination and speed of movements in large and small muscle groups, strengthening the muscular corset of the spine.
IP: lying on your stomach, raise your arms up, to the sides, bend over. Flapping your arms like a bird's wings. We took off. Lie on your stomach, lower your arms. Pause, rest. Then continue the “flight”. Repeat 2-3 times.
12. "Locomotive"
Goals: formation of correct posture, strengthening the ligamentous-muscular system of the torso and lower extremities.
IP: sitting, legs slightly bent at the knees, and arms at the elbows pressed slightly to the body. Go! We move forward along the floor, helping only with our feet. The hands perform circular movements, imitating the rotational movements of wheels. Stop after 2-3 minutes, pause, then continue moving. (2nd option: move backwards.)
13. “Frogs” (“Little Frogs”)
Goals: formation of correct posture,
Here are the frogs along the path
They jump with their legs stretched out.
Kwa-kwa-kwa!
They jump with their legs stretched out!
I.p.: get on all fours, sit down, touch the floor with your fingers. Knees apart, hands between knees. Jump up and return to SP. (Second option: moving forward).
Among the trees, in the swamp,
The little frogs have their own home.
Here are the frogs along the path
They jump with their legs stretched out.
Kva-kva-kva, kva-kva-kva,
They jump without sparing their legs.
14. "Little Bridge"
Goals: strengthening the muscular corset of the spine, ligamentous-muscular apparatus of the legs and arms.
The hedgehogs were walking through the forest. There is a stream in front of them.
How can they get across it? Let's help them: build bridges across the stream.
I.p.: lie on your back, without lifting your shoulders and feet off the floor, raise your torso. Use the palms of your hands, bent at the elbows, to support your back. Hold, hold your back until the hedgehogs run to the other side. Now the hedgehogs have moved over, and we will rest. Repeat 3 times.
15. "Scissors"
Goals: strengthening the muscles of the lower extremities involved in the formation of the arch of the foot.
Let's imagine that our legs are scissors.
I.p.: lying on your stomach, alternately lift your straight legs up and down. For the scissors to cut well, the legs must be straight. Lie on your back and rest. Repeat 3 times. (Second option: i.p. - lying on your back.)
16. "Kayaking"
Goals: strengthening the muscular corset of the spine, ligamentous-muscular apparatus of the legs and arms.
IP: sitting on the floor, legs slightly bent at the knees, arms extended forward. Lie on your back and try to sit up slowly without using your hands and lie down again. Let's swim! Repeat 5 times.
17. "Caterpillar"
Goals: formation of correct posture, development of coordination of movements in large muscle groups of the arms and legs.
I.p.: get on all fours, pull your knees to your hands, without lifting your feet from the floor. And then move both hands forward at the same time, as far as possible. This is how the caterpillar moves in search of food. And now you are all caterpillars. Let's crawl!
18. "Giants and Dwarves"
Goals:
Walking around the hall. “Giants” - walk on tiptoes, hands up. “Dwarfs” - walk in a half-squat, hands on your belt. Back straight!
19. “Everyone plays sports”
Goals: formation of coordination of movements, strengthening of the muscular corset of the spine.
The little frog is jumping: Bend your arms at the elbows, bend to the sides,
Kwa-kwa-kwa! Clench and unclench your fingers into fists.
A duckling swims: Imitate swimming.
Quack-quack-quack! Clench and unclench your straight fingers.
Everyone around is trying, One hand up, the other down.
They play sports. Change the position of your hands.
Little squirrel:Jumping up.
Skok-skok-skok!Jumping in place, forward and backward.
From branch to branch:One hand up, the other down.
Jump-jump, jump-jump!Change the position of your hands.
Everyone around is trying
They play sports.
20. “Hedgehog with hedgehogs”
Goals: developing the skill of correct posture, strengthening the muscles of the torso, upper and lower extremities.
Under a huge pine treeRunning on your toes.
In a clearing, in a forest,Pronounce the sounds [frrfrrfrr].
Where is the pile of leaves lying?Running in a half squat on your toes,
A hedgehog runs with its hedgehogs.hands resting on hips, back round
We'll look around everything,
Let's sit on the stumps,Squat down, stretching your neck up.
And then we’ll all sit down togetherSit down with emphasis on your hands,
And we'll show you all the needleshead down, back round
They showed, they showed "We show the needles."
And everyone ran home.Running on your toes.
21. “Airplane - airplane”
Goals:
Samoletik - airplaneExtend your arms to the sides, palms up.
Takes flight.Make a right turn
Zhu, zhu, zhu,and pronounce the sound [zh].
I'll stand and rest.Stand up straight, lower your arms, pause.
I'll fly to the leftRaise your head - inhale; make a left turn
Zhu, zhu, zhu, exhale to the sound [zh].
I'll stand and rest.Stand up straight and lower your hands - pause.
22. “Mouse and Bear”
Goals: strengthening the muscles of the upper and lower extremities, developing correct posture, improving coordination of movements.
The bear has a huge house.Straighten up, stand on your toes, raise your arms up, stretch, look at your hands - inhale.
The mouse is very small.Sit down, clasp your knees with your hands and lower your head
-exhale while pronouncing a sound (w)
The mouse walks
Visiting Mishka
He won't get to her.
23. "Kitty"
Goals: strengthening the muscular corset of the spine.
I.p.: stand on all fours with support on your knees and hands. “The cat is angry” - round the back, lower the head as low as possible. “Kind, affectionate cat” - bend your back, raise your head.
24. “Spruce, Christmas tree, Christmas tree”
Goals: education and formation of correct posture, strengthening the ligamentous-muscular system of the torso and limbs, training attention.
There are tall spruce trees in the forest. Stand up straight, like these slender spruce trees, pull yourself up, straighten up. (Head, torso, legs - straight, spread your arms, "branches", slightly to the sides, palms forward.) Let's go further into the forest, see if the tall spruce tree has sisters? So the sisters ate Christmas trees. They are shorter, but just as slender. (Adopt the correct posture, but in a half-squat.) Let's go, let's look for more Christmas tree sisters. Here they are - very small. But also remote: beautiful and also slender. (Squat down, head and back straight, hands with palms slightly spread to the sides.)
25. "Swallow"
Goals: formation of movement coordination,
I.p. - o.s: stand straight, raise your right (left) leg back up, arms to the sides, tilt your torso slightly forward, raise your head. Hold for 1-2 s, then return to IP. Repeat the same with the left leg.
26. “Walk Sideways”
Goals: education and formation of the skill of correct posture, development of coordination of movements, strengthening the muscular corset of the spine and the muscular system of the feet.
I.p. - o.s: take the correct posture, a bag of sand on your head. Walking sideways with an extra step (right, left).
27. "Corner"
Goals:
I.p.: lying on your back, stretch out your closed legs. Raise your legs and head at the same time and hold for 1-2 seconds, your back pressed to the carpet.
(Second option: the back is lifted off the floor and raised along with the head.)
28. “Kach-kach”
Goals: strengthening the ligamentous-muscular apparatus of the foot; increased range of motion in the ankles, joints of the feet, and toes.
IP: lying or sitting on the floor, legs shoulder-width apart (extend). Bend and straighten your feet - right, left, up, down. Accompany the movements with the words “kach-kach”.
29. “We sat cross-legged...”
Goals:
We sat cross-legged, drank tea and ate sushi. They drank, drank, ate, ate, and barely made it through.
IP: sitting, legs curled up, hands resting under the chin. Move your head and torso from side to side.
30. “Sitting football”
Goals: strengthening the muscular corset of the spine and muscles of the lower extremities.
IP: sitting on the floor, legs bent at the knees and pressed to the stomach. Move your legs forward to throw the ball to the child sitting opposite you. He catches it with his hands and then sharply throws the ball to his partner with his feet. (Options: catch the thrown ball with your feet, roll it with one foot or the other, knock down the pins with the ball, which are at an equal distance between the players.) After the game, the presenter invites the children to lie on their backs, raise their arms and stretch. Then turn onto your stomach and stretch again (raise your head and look forward).
31. "Turtles"
Goals:
I.p.: stand on all fours with support on your knees and hands. Move forward, simultaneously moving your right arm, left leg, then left arm, right leg. The back is straight, the head is raised.
32. "Geese"
Goals: strengthening the muscular corset of the spine and muscles of the lower extremities.
I.p. - o.s: standing, then squatting, goose-stepping, hands on knees. Keep your back straight.
33. "Goslings"
Goals: elimination and compensation of postural deformation, strengthening the muscular corset of the spine and muscles of the lower extremities.
Geese stretch their necks.
I.p. - OS: feet shoulder-width apart, hands behind your back, stretch your neck - muscles are tense.
Geese, geese!
Leaning forward, nodding your head.
Ga-ga-ga.
Are you thirsty?
Neck muscles are relaxed, arch your back
Yes Yes Yes!
Geese, geese, here's the water!
Hands up behind your back, lean forward, keep your head straight.
34. “The hedgehog stretched out and curled up”
Goals: improving the function of the vestibular apparatus, strengthening the muscular corset of the spine, muscles of the upper and lower extremities.
I.p.: lying on the carpet, raise your hands behind your head and stretch out as much as possible. Then, raising the upper body to the knees, bend forward, i.e. group, clasp your legs under your knees (hedgehog curled up). Repeat 2-6 times. Lie down and relax between each repetition.
35. "Bird"
Goals: formation of correct posture, strengthening the muscular corset of the spine, development of coordination of movements in large muscle groups of the upper and lower extremities.
I.p.: sitting on the carpet, legs crossed and arms bent at the elbows, while touching the shoulders (“wings”) with your fingers. The back is straight. Pull your elbows as close to your body as possible and pull them back. Raise your arms up and swing your arms. Then stand up and jump gently on your toes - “the bird is looking for grains.”
36. "Get your wand"
Goals: strengthening the muscles of the lower extremities and the muscles involved in the formation of the arch of the foot.
IP: lying on the carpet, legs bent at the knees. Raise your legs and press them to your chest. Then reach the gymnastic stick with straight legs. The stick is at a height of 30-35 cm.
37. "Ring the bell"
Goals: strengthening the muscular corset of the spine, developing coordination of movements in large muscle groups of the upper and lower extremities.
Run in a straight line to the bell: run up to the hanging bell and, jumping, reach it with your hand so that it rings.
38. "Lion in the Circus"
Goals: formation of correct posture, strengthening the muscular corset of the spine, development of coordination of movements in large muscle groups of the upper and lower extremities.
The child rolls the ball into the vertical hoop and climbs through on his own, bending his back and raising his head forward.
39. "Swing"
Goals: strengthening the muscles of the lower extremities and the muscles involved in the formation of the arch of the foot.
IP: squatting. Spring in the knees and ankles, sway at the count of the leader.
40. "Airplane"
Goals: strengthening the muscles of the trunk, a gentle effect on the functions of the vestibular apparatus, developing the skill of correct posture.
I.p. - o.s: spread your arms to the sides and raise them at shoulder level. Perform sideways turns with your feet shoulder-width apart. (Second option: heels together, toes apart, hands on the waist, sit down, spread your arms to the sides. Return to standing position)
41. “Listen carefully”
Goals: strengthening the muscles of the trunk, upper and lower extremities, a gentle effect on the functions of the vestibular apparatus, developing the skill of correct posture.
Walking around the hall performing movements at the leader’s signal. On the word “stump” - get down on one knee, lowering your head and arms, then stand up and continue walking. At the word “Christmas tree” - stop and move your lowered arms away from your body, taking the correct posture. At the word “sheaf” - stop and raise your hands up, bringing them together above your head. Monitor correct posture.
42. “We wear hats”
Goals: formation of the skill of correct posture, strengthening of the muscular corset of the spine, development of coordination of movements.
Place a light weight on your head - a “hat”. Watch your posture, head straight, shoulders at the same level, parallel to the floor, arms resting calmly along the body. Walk around the room maintaining correct posture.
43. “Kalachi”
Goals: strengthening the muscular corset of the spine, abdominal muscles, lower and upper extremities, developing coordination of movements.
Kachi-kachi-kachi-kachi.
Make it, my friend, a roll.
IP: sitting on the floor, arms supported behind you, legs together, toes pointed.
1 - pull your legs towards you, clasp them with your hands;
2 - i.p. Perform 5-6 times.
44. “The kids have grown up”
Goals: strengthening the muscles of the upper and lower extremities, developing correct posture, improving coordination of movements.
We were small, but we grew up big.
I.p. - o.s: legs together, arms down. 1 - sit down, clasp your knees with your hands, hide your head (exhale); 2 - rise on your toes, stretch, raise your arms up (inhale). Perform 5-6 times.
45. "Fox"
Goals:
Fox is a red cheat,
Arches his back deftly.
IP: standing on all fours.
1 - bend your back, raise your head (inhale);
2 - arch your back, pressing your chin to your chest (exhale). Perform 5-6 times.
46. "Jump rope"
Goals: strengthening the ligamentous-muscular system of the feet and legs.
A very important toy
Jumping rope -
Preparation to become a master,
True hardening!
Jumping without a rope: on both legs in place, on both legs around you, “jolly legs”, throwing straight legs forward.
47. "Bicycle"
Goals: improving blood circulation in the legs, strengthening the abdominal muscles and lower extremities, developing coordination of movements.
The bears were riding a bicycle
And behind them is a cat backwards,
And behind him are mosquitoes on a balloon,
And behind them are crayfish on a lame dog.
IP: lying on the floor, arms along the body.
Make circular movements with your legs, hands resting on the floor.
48. "Behemoth"
Goals: training the vestibular apparatus, strengthening the muscles of the trunk and limbs.
Who's walking on the bridge?
Clumsy hippopotamus!
He's afraid to stumble
And fall into the swamp.
Walk in a straight line, placing the heel of one foot to the toe of the other, maintaining balance.
49. "Trees and Birds"
Goals: formation of correct posture, strengthening the muscular corset of the spine, development of coordination of movements in large muscle groups of the upper and lower extremities.
Children perform movements in accordance with the text.
Hands raised and waved- Rise up on your toes. Swing your arms up and to the sides.
These are trees in the forest.
Elbows bent, handsShake your hands.
shookThe arms are bent at the elbows.
The wind blows away the dew.
Let's wave our hands smoothlyRaise your arms to the sides, wave your arms
These are the birds flying towards us,
We'll show you how they sit down:Sit down. Arms back, hands
The wings were folded back.connect with the back side
50. “Cat and kittens” - 1
Goals: strengthening the muscular corset of the spine and limbs.
Like our catIP: standing on all fours,
the boys have grown up,bend and arch your back
the boys have grown up,
fluffy kittensKneeling, squeezing and unclenching cams
the backs are arched,
They play with their tail.
And their paws are sharp
scratches,
They love to wash themselvesImitate movements.
Scratch your ears with your paw
And lick the tummy.
Everyone lay down on their sides
And curled up into a ball,
And then they bent their backsArch your back. And they all got into the basket.
Run around the court at an average pace.
51. “Cat and kittens” - 2
Goals: strengthening the muscular corset of the spine, muscles of the pelvic girdle, upper and lower extremities, developing coordination of movements.
Cat with kittensWalking in any direction
Played together.Crawling around the hall on all fours with support on your knees and
Cat kittens
Taught everything:Hands
Have fun jumping, Jumping on both legs (on toes)
Wag your tail.IP: standing on all fours.
That's how kittens arePerform rotations with the hip part of the body
They know how to play!right-left (simulation of movement)
52. "Wind"
Goals: development of coordination of movements, strengthening of the muscular corset of the spine.
The wind blows in our facesI.p. - o.s: body tilts in one direction or the other
The tree swayed.
The wind is quieter, quieter, quieter,Sit down, clasp your knees with your hands
The tree is getting higher and higher.Straighten up, stand on your toes, arms up.
53. "Snowball"
Goals:
I'm playing with a stringSitting on a bench (chair),
I rake it into a pile with my legs.Using your feet, collect a “snowball” from a string.
One more time, one more time -Lay out a circle.
It turns out to be a snowball!
54. “Let’s go to mom”
Goals:
Children perform movements accompanied by speech.
To come to mommy,
We have a long way to go.
We'll go down the pathWhen overcoming the obstacle course, watch your posture.
Let's cross the bridge,
We'll crawl under the fence
And let's go into the wide courtyard...
We'll find mommy there too.
55. "Into the Forest"
Goals: strengthening the ligamentous-muscular system of the feet and legs, developing the skill of correct posture.
We need to go to the forest quickly.I.p. - o.s: back straight.
Walking around the site at a sporty pace.
Across the river, across the bridge,
Through a stick by the path
Our legs are moving.Walking around the site at a sporty pace
56. "Butterfly"
Goals: strengthening the muscles of the trunk, upper and lower extremities, gentle effects on the functions of the vestibular apparatus, development of coordination of movements.
Here our moth flies,Running around the site.
He is as beautiful as a flower.
It flaps and flaps its wings.Perform arm swings.
The moth flew, flew,
He sat quietly on the flower.Sit down, clasp your knees with your hands
He sits, doesn't move,
So that the bird doesn't eat the crumbs!Stand up, straighten your back, arms to the sides
57. "Slide"
Goals:
Our feet are walkingNormal walking; walking with high knees
Up the path.Switching to a ribbed board with a slope
We've reached the top
We found the monkey.Reach for the toy.
Naughty monkey
Here it hangs on a vine.Descent from a ribbed board.
Normal walking.
58. "Walk in the Woods"
Goals: development of coordination of movements, strengthening of the ligamentous-muscular apparatus of the feet and legs, formation of the skill of correct posture.
The clubfooted bear waddlesWalking "waddle" with your feet on the outside of your feet
The cowardly bunny jumps and singsFeet, arms slightly bent at the elbows
Gray wolf angryJumping on both legs while moving forward
It is important
And a red fox runs pastWalking with a gymnastic step, hands behind your back
59. “Let’s go for mushrooms”
Goals:
We're walking along the pathNormal walking in a straight line.
We walk merrily.Walking with high knees
Top-top, top-top.Walking sideways with an extended step, arms to the sides
Let's cross the bridgeBack straight, keep your head level
We'll find mushrooms there.
Oop-op, op-op.Bend forward, down, without bending the knee
60. “Stick-jumping rope”
Goals: development of coordination of movements, strengthening of the ligamentous apparatus of the feet and legs, formation of the skill of correct posture.
There was a stick lying on the ground,I.p. - o.s: the back is straight, the gymnastic stick lies parallel to the feet.
I felt sorry for her.
I took a stick and sheBend over without bending your knees and pick up the stick
She turned into a horse!Hold the upper end of the gymnastic stick with your hands, and place the rest between your legs. Perform jumps, alternating your right and left legs, and pay attention to your posture.
61. “Vanya’s boots”
Goals: a gentle effect on the functions of the vestibular apparatus, strengthening the ligamentous-muscular system of the feet and legs, developing the skill of correct posture.
Here I put my shoes on my feetI.p. - o.s: bends forward, down
Vanechka boots
New, beautiful,Walk around the hall, watch your posture.
Blue like plums.
It will rain heavilyStanding still, put your right heel forward, and behind
the left leg.
No more getting your feet wet!
62. "Helpers"
Goals: strengthening the muscular corset of the spine and muscles of the upper limbs.
Mommy came for meI.p. - o.s: hands to the sides,
She brought something in her bag.Keep your back straight.
I'm lifting what a load!Muscle tension in the arms and back.
The little one is almost crying!Relaxation of the muscles of the arms and back.
63. "Dishes"
Goals: development of coordination of movements, strengthening of the muscular corset of the spine, muscles of the upper and lower extremities.
Here is a large glass teapotI.p. - o.s: stick out your stomach, hands on your belt.
Very important, like a boss.
Here are the porcelain cups,Sit down with your hands on your waist, heels together and toes apart
Very fragile, poor things.
Here are the porcelain saucers,Stretch with your arms up
Just knock and they will break,
Here are the teaspoons- I.p. - o.s: standing on one leg
The head is on a thin stalk.
Here's a plastic trayIP: lying on the carpet, stretch
He brought us the dishes.
64. “Toy soldiers - dolls”
Goals:
Wooden soldiersI.p. - o.s: stand stretched out, pressing your arms to your body, tensing the muscles of your arms, back, and abdomen.
How the columns standI.p. - o.s: swing your arms, turning left and right.
And the dolls are on a string,
How rags hang.Lean forward, relaxing your arms and upper torso.
65. "Trees"
Goals: formation of correct posture, strengthening the muscular corset of the spine, development of coordination of movements in large muscle groups of the upper and lower extremities
There are puddles on the roads.Walking at a sporty pace.
Well, we don’t bother.
Let's go around carefullyWalking on toes.
Let's cross the bridge.Walking with an extended step, sideways.
Put it on your feetBend the torso forward.
High boots.
How about... let's jump!
66. "Springs"
Goals: strengthening the ligamentous-muscular system of the feet and legs, developing the skill of correct posture.
Let's sway on our feet.Rhythmic squatting, bending and straightening of the legs “spring”.
Let's sway a little.
That's it, that's it!
That's how good kids areWalking in place.
The kids are jumping and jumping.Jumping on both legs.
67. “Who is faster?”
Goals: strengthening the ligamentous-muscular system of the feet and legs, developing the skill of correct posture.
We'll play togetherWalking in place.
We will jump and jump.Jumping on both legs.
Who is stronger?
Who is more dexterous?Jumping on both legs while moving forward.
Who will finish everyone faster?
68. "Grasshopper"
Goals: elimination and compensation of postural deformation, strengthening the muscular corset of the spine and limb muscles.
There's beauty on the lawn,
There's a bustle on the lawn:Walk at a sporty pace, back straight.
Butterflies flutterChildren running around the hall on their toes
And the bugs flyPerform arm swings.
And the grasshopper jumps:Jumping on both legs while moving forward.
Hop on the flower.
Jump-jump, delayedSquat down, hands back, to the sides.
for a moment.
So he galloped again and was tired.Jumping on both legs.
69. "Autumn"
Goals: training the ability to coordinate movements, strengthening the ligamentous-muscular system.
Autumn, autumn, leaf fall,Walk around the hall at a normal pace.
Yellow leaves are flying.Easy running around the hall, arms to the sides, up.
Spun around, spin aroundSpin around.
And they sank to the ground.Sit down, arms down, to the sides.
70. "Don't Drop It"
Goals: development of coordination of movements, strengthening of the muscles of the trunk and limbs.
IP: standing on all fours, with support on your knees and hands, with a bag of sand lying on your back. Bend your back, raise your head. Crawl around the site without dropping the sandbag.
71. "The Sparrow and the Crayfish"
Goals: training coordination of movements, development of muscles of the trunk and limbs.
I.p. - o.s: jumping on both legs moving forward and in place (sparrow); crawling backwards in a lying position with support on your hands, legs bent (cancer).
72. “Small swing”
Goals:
I.p. - o.s: standing on tiptoes. Lower to your heels and rise again (8-10 times).
73. "Watch"
Goals: training of coordination of movements, development of the muscles of the ankle joint and the muscles that form the foot.
I.p. - o.s: raise the left (then the right) leg. Turn the foot outward, then turn the foot inward (4-6 times).
74. Game-exercise “Bug on the back”
Target:
IP: lying on your back, arms and legs in a free position. Let's imagine how a bug fell from a branch to the ground, but it fell unsuccessfully. He found himself on his back and trying to roll over onto his tummy to crawl away.
An image of floundering paws in different directions. Rocking on the back from side to side (side rocking). Trying to jerk onto your side and then stand on your elbows and knees. While floundering, do not help with your head and shoulders, sway with your whole body.
At the end of the game, children can be asked: Which part of the body can be easily rocked and which remains motionless? What kind of bug are you? What do you have (legs, wings, shell)? What's your mood?
75. Exercise game “Don’t spill the water”
Target: formation of correct posture.
I.p. - o.s: legs together. Hands hold a stick (yoke) on the shoulder blades. The child imagines that it is necessary to scoop up water from the well with buckets and bring it home.
Tilt to the right and then to the left (improvisation of scooping up water). With a proud, light gait, he moves with a “yoke” around the hall.
The rocker stick can be held with both hands at shoulder level, wider than the shoulders, with one hand, but in any case it should be perpendicular to the body and parallel to the floor.
You can appreciate the most beautiful gait.
76. Game-exercise “Baby”
Target: formation of correct posture.
I.p.: lying on your back, arms along the body, legs tightly pressed to each other. The child is asked to imagine himself as an infant, to depict his mood and movements.
Raising the legs bent at the knees, pulling the feet towards the face, involuntary movements of the arms and legs in the air, walking, raising the head (without lifting the shoulders from the floor), turning it to the sides, displaying emotions of joy, improvising crying with the sounds [wa-wa] , imitation of the movement of lips sucking a pacifier.
77. Set of exercises “Pinocchio”
Target: formation of correct posture in a vertical plane.
Imagine that you are Pinocchio hanging on the wall. Karabas Barabas hung it from his belt on a nail. But will Pinocchio agree to hang calmly on the wall? Pinocchio got tired of hanging and decided to warm up a little.
I.p. - o.s: against the wall, touching it with the back of the head, back, buttocks, heels.
Raise your arms up through your sides, return to the i.p. (5-6 times).
Raise the leg bent at the knee, then stretch it forward, return to the standing position; do the same with the other leg (5-6 times).
Rise up on your toes, as if trying to get off the nail, arms to the sides - return to the standing position. (5-6 times).
Extend your right arm to the side, without lifting it from the wall, raise your left leg, without lifting it from the wall, maintaining balance; the same in the other direction (5-6 times).
Raise your right leg, bent at the knee, and, grabbing your shin with your hands, pull your knee to your chest, return to the standing position; do the same with the other leg (5-6 times).
Raise your right leg, bent at the knee, pull your nose towards it (shoulders pressed tightly against the wall), only the neck and head move, return to the standing position; the same with the left foot (5-6 times).
In small steps, without lifting your heels from the wall, place your feet shoulder-width apart, hands on your waist. Touching the wall with the back of your head, back, buttocks and shoulders, bend to the right side, return to the standing position; the same to the left side (3-4 times).
78. Set of exercises “Cheerful Dwarf”
Target: correction of stoop.
In a fairy-tale kingdom there lived a little gnome. He really wanted to grow up and become tall and slender. He went to the good old Wizard for advice. And what did he advise?
I.p. - o.s. Rising on your toes, bend your back back, raise your arms up with your palms facing forward, return to the standing position. Repeat at a slow pace 5-6 times.
I.p. - o.s. Rising on your toes, stretch your arms joined in a “lock” back, bend your back backwards; fix the position of the back, return to the i.p. Repeat at a slow pace 4-5 times with an interval of 40-50 seconds.
I.p. - o.s: legs apart, shoulder-width apart, hands on the waist. Bend forward, spread your arms to the sides with your palms down, bend at the lower back, fix the position of your back, return to the i.p. Repeat at a slow pace 4-5 times with an interval of 1-2 minutes.
IP: kneeling position, hands down. Bend back, arching your back, raise your arms up, to the sides, return to standing position. Repeat at a slow pace 5-6 times with an interval of 30-40 seconds. I.p.: kneeling position, hands on the belt. Bend deeply back, bending at the waist, arms spread to the sides, palms up; fix the position of the back, return to the i.p. Repeat at a slow pace 4-5 times with an interval of 1-2 minutes.
IP: lying on your stomach, arms along your body. Bend over, arms back, hands connected, raise your head, move your shoulders back, return to the standing position. Repeat 5-6 times at a slow pace with an interval of 1-2 minutes.
I.p.: sitting on a gymnastic bench (chair), hands on the belt. Slowly raising your head back and forth, bend your back back, stretch your arms up, palms forward; fix the position of the back, return to the i.p. Repeat 5-6 times at a slow pace with an interval of 2-3 minutes.
79. Set of exercises “Prince Tutti’s doll”
Target: prevention and correction of scoliosis.
You are a living doll that was given to Prince Tutti, but no one should know about it. The movements are synchronous, clear, the facial expressions are puppet-like (but how do you feel at the same time?).
I.p. - o.s. Raise your left hand forward, take your right hand back, return to the i.p. Repeat 5-6 times at a slow pace, with an interval of 30-40 seconds.
I.p. - o.s: feet shoulder-width apart, left hand at the top, right hand behind the back. Springy bends to the right side, return to i.p. Repeat at a slow pace 5-6 times with an interval of 30-40 s; the same in the other direction.
IP: sitting on a chair, hands on knees. Raise your left hand up, extend your right hand back, down, bend to the right, return to the i.p. Repeat at a slow pace 4-5 times with an interval of 1 minute; the same in the other direction.
IP: resting on your knees, arms down. Stretch your right leg back, fix the position taken, then return to the standing position. Repeat 5-6 times with an interval of 1-2 minutes; the same in the other direction.
IP: lying on your stomach, arms bent under your chin. Bend backwards, extend your left arm forward, take your right arm back, return to the standing position. Repeat 5-6 times with an interval of 1-2 minutes; the same in the other direction.
80. A set of exercises for shaping the foot
"Helping my legs"
Target: prevention of flat feet.
1. Walk on your toes, do not bend your legs, placing your hands on your belt; keep your torso straight.
2.Walking on the outer edges of the feet. Walk around the site with your hands on your belt, leaning on the outer edges (like a “clubfooted bear”) for 2-5 minutes.
3.Walking on an inclined plane. A board 10-20 cm wide is raised at one end to a height of 25-30 cm. Walk on your toes at a slow pace up and down 5-10 times.
4.Walking on a stick. Walk on a gymnastic stick that lies on the floor, moving your feet outward, raising your arms to the sides, at a slow pace. Repeat 5-10 times.
5. Rolling the ball. Roll a small elastic ball placed on the floor with your foot (2-5 minutes, alternately with each foot).
6. Squatting on a stick. Holding the rail of the gymnastic ladder with your hands, stand on a stick lying on the floor near the wall of the gym; do a squat, leaning on one or the other leg. Repeat 5-10 times at a slow pace.
Leg flexion and extension.
7.I.p.: sitting on a gymnastic bench (chair), stretch your legs. Alternately bend and straighten your feet without lifting your heels from the floor. Repeat 10-20 times at an average pace.
8.Catching the ball. IP: sitting on a gymnastic bench (chair). Grab with your feet, lift and move cubes and balls across the floor (balls that lie on the floor in a hoop can be placed in a small basket) 1-3 minutes.
9.Balancing on the ball.
10.Stand on a weakly inflated large ball. Changing the position of your hands, slightly moving your feet, trying to stay on the ball.
81. A set of exercises for correct posture
"Smooth back"
Target: prevention of scoliosis.
Walking with arm movement, on toes.
I.p. - o.s. Slowly raising your arms up - inhale, lowering - exhale.
I.p. - o.s: hands on the belt. Bend your leg at the knee, pull it towards your stomach, return to the i.p. Then do the same with the other leg. Repeat 3-4 times with each leg.
I.p. - o.s: hands in front of the chest. Raise your arms to the sides (inhale), return to the i.p. (exhalation). Repeat 3-4 times.
IP: lying on your back. Arms along the body, leg movements “Bicycle” 1-2 min.
IP: lying on your stomach. Pull yourself up by pulling your toes and stretching your arms up to the limit (inhale); relax (exhale). Repeat 3-4 times.
IP: lying on your back. Arms along the body, legs pressed tightly against each other. Bend the whole body to the right, like a bow, arms and legs stretch to the left (inhale), return to the i.p. (exhalation). The same in the other direction. Repeat 3-4 times.
I.p.: standing facing the gymnastic wall, grab the bar with your hands at shoulder level. Deep squat and return to standing position. Repeat 3-4 times.
I.p. - o.s: hands on the belt, a bag of sand on the head. Half squats with arms extended to the sides. Repeat 4-5 times.
I.p. - o.s: arms to the sides, a bag of sand on the head.
Walking on toes.
Standing in a circle, hold hands (“Collars”). Raising your arms up while simultaneously raising your toes (inhale), returning to the I.P. (exhalation). Repeat 4-5 times.
Standing in a circle, hold hands. Simultaneous squatting with a straight back. Repeat 3-4 times.
82. Complex for correct posture
"Beautiful back"
Target: formation of correct posture.
I.p. - o.s: hands to shoulders (do not lift hands from shoulders). Circular rotations with bent arms forward, then back. Repeat 5-6 times in each direction.
I.p. - o.s: hands in front of the chest. With tension and jerks, the arms are spread to the sides, raised up, and lowered. Repeat 3 times.
I.p. - o.s: hands down. The child slowly raises his arms forward and up, clasping them in a “lock” above his head, rises on his toes and bends his back. Return to i.p. Repeat 3-5 times.
I.p. - o.s: arms to the sides. Raises the leg bent at the knee while simultaneously lifting the arms up, pulling the toes, and the back is straight. Repeat 5-6 times with each leg.
I.p. - o.s. The back is straight, arms above the head in a “lock”. Walk with a tensely extended back on your toes. Repeat for 1-2 minutes.
I.p. - o.s. Calmly, very slowly, smoothly, while inhaling, raise your arms up and stretch. As you exhale, gently lower your arms to your sides. Repeat 4-5 times.
IP: sitting on your heels. Hands on knees. Get on your knees. With tension, jerk both straight arms up, lower, tuck your stomach. Repeat 5-6 times in two jerks
IP: sitting on your heels. Get on your knees. Raise your arms slowly, with tension upward, stretching, tilting your torso back. Repeat 4 times.
IP: sitting on your knees, hands down. Slowly raise your arms up from the sides as you inhale, and lower them as you exhale. Repeat 6 times.
Now that you know your weak points, you can begin a set of exercises to strengthen the affected muscles, which provides the so-called regimen for all types of back pain. But even this does not always guarantee good results. To get the most benefit from the complex, you should keep in mind that exercises performed once a week only injure the muscles; they must be performed daily in a given sequence. The complex should include exercises to warm up and relax the muscles, allowing them to develop. Never overexert your muscles. If you feel a nagging pain in your back, stomach or any other part of the body while doing exercises, this does not mean that the muscles are becoming stronger. Pain is a signal that your workload is too great.
The first 6 exercises described below provide general relaxation and increased muscle elasticity. You must comply with them regardless of the nature of your violation. The exercises are not endurance tests. They stretch the muscles in one slow, continuous movement rather than in two quick bursts.
Before starting exercise, lie down on a mat or mat. Place pillows under your knees, arms, and back for support. Then begin the exercises, repeating each of them 2 or 3 times in the order in which they are presented, and 1 time in the reverse order. At the end of the complex, the first exercise is repeated.
Tighten your arm muscles, then relax. Tighten your hip and neck muscles and relax again. The most important thing in this exercise is relaxation, not muscle tension. The latter is only necessary to feel the difference between tense and relaxed muscles.
Breathe deeply again. Slowly raise your shoulders towards your ears, then lower them and twist them.
straighten your back foamily, sliding forward on your hands and keeping it and your head straight. This will stretch your pectoral muscles. Return to the starting position, rest, then repeat the exercise (Fig. 40).
further as possible. Return to the starting position, rest and roll over to the other side to repeat the exercise (Fig. 45). It is best performed on a hard trestle bed so that your leg can stretch down in relation to the surface on which you are lying.
The following eleven figures show a set of exercises. recommendations recommended after performing the Kraus-Weber tests. Each exercise is repeated 2 or 3 times, slowly and rhythmically, first in the given order, and then in the reverse order.
When you feel that you are fit enough for any sport, remember to start and end your sessions with exercises that warm up and relax your muscles. Tense muscles cannot tolerate increased loads. Warm-up exercises stretch tissues and make them more flexible and pliable.
If you suffer from back pain, be careful when choosing a sport. Obviously, football is excluded. You can try swimming first, and then talk to your doctor about whether you can take up tennis or running. Whatever type you choose, do it regularly, at least 3 or 4 times a week, to constantly maintain muscle tone.
Good posture is not only beauty, but also health. After all, if the back is stooped and the chest is compressed, then breathing problems occur, which can lead to various diseases. Postural defects can be corrected. To do this, you need to regularly, at least 3 times a week, perform corrective exercises for the back muscles, and most importantly, try not to slouch, keep your back straight, but not sag in the lower back. If you do not monitor the position of your back, the effectiveness of the exercises will be low. You must always keep your chest raised, your shoulders back, and your back straight.
Exercises to strengthen your back muscles.
1. Starting position - lying on your back, arms along your body. Press your shoulder blades firmly against the floor for 5-7 seconds (Fig. 1).
2. The starting position is the same. Place your elbows on the floor. Leaning on them, bend slightly and hold for up to 7 seconds (Fig. 1).
3. Starting position is the same with the hands. Spread them apart and press them firmly on the floor for 5-7 seconds.
4. Starting position - lying on your back, place your hands under your head. Press your head on your hands for 5-7 s (Fig. 2).
5. Starting position - lying on your stomach, hands on the back of your head, elbows to the sides. Raise your head slightly, move your elbows back, and bring your shoulder blades together. Hold for 5-7 s (Fig. 2).
6. Starting position. - Same. Extend your arms with 3 kg dumbbells to the sides. Raise your head and shoulders slightly, move your arms back, bring your shoulder blades together and hold for 3-5 seconds (Fig. 3).
7. Starting position - standing, facing the door. Pass a thick rubber band through the door handle (bracket), holding the ends of the band. Slowly spread your arms to the sides, stretching the rubber for 5-7 s (Fig. 4).
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