Keeping kids active is vital for their overall health, especially their backs. These simple mobility exercises strengthen core muscles, improve posture, and prevent strain caused by carrying backpacks.
1. Cat-Cow Stretch
This yoga-inspired stretch improves spinal flexibility.
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Start on all fours.
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Inhale, arch your back and lift your head (Cow pose).
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Exhale, round your back and tuck your chin (Cat pose).
Repeat 5-10 times.
2. Child’s Pose
A gentle stretch for the lower back.
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Kneel on the floor and sit back on your heels.
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Extend your arms forward and rest your forehead on the ground.
Hold for 20-30 seconds.
3. Bird Dog
Enhances core strength and stability.
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Start on all fours.
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Extend your right arm and left leg simultaneously. Hold for a few seconds, then switch sides.
Do 10 repetitions per side.
4. Wall Angels
Improves posture and strengthens shoulder muscles.
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Stand with your back against a wall, arms bent like a “W.”
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Slowly raise your arms to form a “Y” shape, keeping your back flat against the wall.
Repeat 10 times.
5. Forward Fold Stretch
Relieves tension in the lower back and hamstrings.
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Stand with feet hip-width apart.
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Slowly bend forward, reaching for your toes. Let your head hang.
Hold for 20-30 seconds.
Here’s what you can do as a parent:
Incorporate these exercises into your child’s daily routine, especially after school. Pair them with an ergonomic backpack, like Skergo’s, to minimize strain and promote a healthy back. Healthy habits today ensure a pain-free tomorrow!
