Corrective gymnastics is a great way to eliminate posture defects. It is particularly useful for children and young people, but can also be beneficial for adults. You do not need to sign up for a special gymnastics class to start exercising. Many of the exercises can be successfully performed at home – even without professional equipment. If you or your child are already attending corrective classes, home gymnastics will be a perfect complement to these classes.
Exercises to do at home by yourself
Gymnastic exercises can be performed in order to prevent posture defects and to correct existing issues. You don’t need a lot of different specialized equipment to start doing them. All you need is a gymnastic wall bar and a suitable mattress – you will find them in our offer. What exercises can you do with them?
Legs and torso lifting.
For convenience and safety, this exercise can be performed on a gymnastic mattress. Lie on your stomach and place your hands on the sides of your head. While remaining in this position, raise your torso, arms, and legs at the same time, hold for a few seconds, and then lower them. The number of repetitions should depend on your capabilities, but five to ten repetitions are recommended.
Pulling the shoulder blades while sitting
Sit on a chair with your back straight. Then, clasp your hands at the back of your head and slowly pull your shoulder blades together while tilting your elbows back. Try to stretch as much as possible – as far as possible, of course. A gentle feeling of pain should be the limit here. Finally, come back to the starting position. Eight to ten repetitions of this exercise are recommended.
Kneeling arms stretching
For this exercise, which is useful in strengthening and opening your arms, you will need a gymnastic wall bar. Kneel down and grasp the rung with your hands at such height that you can keep your arms in line with your body. Stay in this position as long as possible, but watch out for any pain that may arise.
Rear half-overhang on the wallbars
Stand with your back to the ladder, put your arms up and grab the appropriate step. Then bend your knees a little and try to stay in this position for as long as possible. This exercise is recommended especially for the correction or prevention of scoliosis among children. It stretches the spine and also strengthens the arm muscles, elbows and wrists.
Push-ups at the wallbars
Place your feet on the bottom step of the ladder and grasp the rung at chest height with your hands. Hold the ladder on outstretched hands, then bend your arms at the muscular joints. You can repeat the exercise any number of times, but remember to keep your spine straight.
Forward bend
Stand with your back to the wall bar, stretch your arms up and grasp the rung with your hands. Then bend your torso forward while stretching your abdominal muscles. Try to exhale as you bend forward. Adjust the number of repetitions to your own abilities, paying attention to pain in the lower back.
As you can see, it doesn’t take much to maintain your health and correct posture with corrective gymnastics. You can exercise at home without any equipment, but it is worth getting a gymnastic wall bar and a gymnastic mattress.
