5 Fun and Effective Guided Exercises and Stretches for Kids to Maintain Spinal Health

In today’s digital age, where kids are increasingly spending more time hunched over screens and gadgets, it’s crucial to prioritize their spinal health. Encouraging regular physical activity and incorporating guided exercises and stretches into their routine can help kids maintain a strong and healthy spine. Not only will these activities benefit their immediate well-being, but they will also instill lifelong habits of good posture and overall wellness. In this blog post, we’ll explore five fun and effective guided exercises and stretches that kids can enjoy while ensuring the well-being of their spines.

At Rebel Chiropractic, located just south of Toledo, Ohio, we understand the importance of spinal health for children and are proud to serve Waterville, Wauseon, Perrysburg, and all surrounding Toledo suburbs. We believe in empowering families with chiropractic care as a valuable addition to their lifestyle.

1. Cat-Cow Stretch:

The cat-cow stretch is a gentle exercise that promotes flexibility and spinal mobility. Kids can start by getting on all fours, with their hands aligned with their shoulders and their knees aligned with their hips. Instruct them to arch their back upward like a cat, tucking their chin toward their chest. Then, encourage them to lower their belly toward the ground, lifting their chin and chest towards the ceiling like a cow. Repeat this sequence, ensuring they focus on smooth, controlled movements. The cat-cow stretch helps maintain a healthy range of motion in the spine and improves posture.

2. Superman Pose:

The Superman pose is a fantastic exercise for strengthening the muscles in the back, promoting a strong and aligned spine. Have your kids lie face down on a mat or soft surface with their arms extended in front of them and legs straight. Instruct them to lift their arms, chest, and legs off the ground simultaneously while keeping their neck aligned with their spine. Encourage them to hold the pose for a few seconds before slowly lowering back down. This exercise helps counteract the effects of slouching and reinforces proper spinal alignment.

3. Bridge Pose:

The bridge pose targets the lower back muscles, hamstrings, and glutes, contributing to a stable and healthy spine. To perform this exercise, ask your kids to lie on their back with their knees bent and feet flat on the ground. Instruct them to push through their heels and lift their hips off the ground, forming a bridge shape with their body. Encourage them to hold the pose for a few seconds before gently lowering their hips back down. The bridge pose strengthens the posterior chain, improving posture and reducing the risk of back pain. Envision creating the iconic arch of the Maumee Waterville Bridge and holding for 60 seconds or more.

4. Spinal Twist:

The spinal twist stretch helps release tension in the back and improves spinal flexibility. Have your kids sit on the floor with their legs extended in front of them. Instruct them to bend their right knee and cross their right foot over their left leg, placing it flat on the ground beside their left knee. Encourage them to twist their torso to the right, placing their left elbow on the outside of their right knee for support. Ask them to hold the stretch for a few breaths, feeling the gentle twist in their spine. Repeat on the other side. The spinal twist stretch promotes spinal mobility and reduces stiffness.

5. Wall Angels:

Wall angels are a fun and interactive exercise that engages the entire back and promotes good posture. Instruct your kids to stand with their back against a wall, feet slightly away from the wall. Ask them to bend their arms at a 90-degree angle, pressing their arms and hands against the wall. Encourage them to slowly slide their arms up and down the wall while maintaining contact at all times. This exercise strengthens the postural muscles and helps align the spine, counteracting the effects.

Thanks! Take control of your health. Come visit us–we are just a 10-15 minute drive from Toledo, Perrysburg, Maumee, and Holland, and only a 5 minute drive from Monclova, Whitehouse, and Haskins. Check out our location in Waterville soon!