Exista o ordine de executare a exercitiilor pe care specialistii au stabilit-o ca fiind cea mai eficienta:
1. Exercitii pentru membrele inferioare
Se cuprinde gamba copilului cu o mana, iar cu cealalta laba piciorului, care se va roti usor in ambele sensuri. 8-10 miscari pentru fiecare picior sunt suficiente.
- Incepand cu luna a 4-a se trece treptat la segmentele superioare.
Cuprinzand cu mainile ambele gambe ale copilului, de data aceasta se realizeaza intr-un ritm lent felxia si extensia membrelor inferioare, exercitand si o presiune usoara a coapselor pe abdomenul bebelusului, obtinand astfel si masajul musculaturii in aceasta regiune.
- Urmeaza apoi miscarile de flexie si extensie din articulatia soldului.
De asemenea, se cuprind gambele cu mainile si se flecteaza membrele inferioare din articulatia soldului, tinand in extensie pe cat posibil genunchii copilului.
In tot acest timp, membrele inferioare perfect intinse trebuie sa ramana lipite, iar regiunea fesiera de asemenea trebuie sa ramana lipita de planul suportului pe care se executa exercitiile (masa, patut etc.).
Dupa care membrele inferioare sunt readuse in pozitie orizontala. Foarte eficient acest exercitiu, participand la intarirea musculaturii coapselor si articulatiei soldului.
2. Exercitii pentru membrele superioare
- Ca si la picioare, se incepe cu miscari de rotatie ale mainilor. Se cuprinde cu mana stanga antebratul copilului, iar cu dreapta se prind degetele si palma.
In aceasta pozitie se executa 8-10 miscari de rotatie pentru fiecare mana, in ambele sensuri.
- Urmeaza apoi exercitiile pentru brate.
Bratele bebelusului se dirijeaza lateral, urmarind planul mesei, in sus pe langa corp. Se aduc apoi in pozitie verticala fata de planul suportului, dupa care se aseaza de-a lungul corpului.
Repetati miscarea de 5-6 ori, intarind prin aceasta muschii umerilor si ai toracelui.
- Un alt tip de exercitiu care solicita muschii bratelor si cei ai toracelui presupune incrucisarea bratelor. Executia este simpla. Bratele se intind lateral, urmarind linia umerilor, dupa care se aduc in fata si se incruciseaza deasupra pieptului.
3. Exercitii ce-si propun tonifierea musculaturii abdominale
Se mentioneaza faptul ca acestea se aplica abia dupa luna a 5-a.
- Copilul, care este culcat pe spate, se aduce in pozitie sezanda, tras usor de brate pentru a i se ridica intai trunchiul.
Pozitia se mentine cateva secunde, apoi se aseaza din nou in cea orizontala.
4. Exercitii pentru tonifierea muschilor spatelui
De asemenea acestea se cultiva dupa varsta de 5 luni.
- Bebelusul culcat pe abdomen, se prinde de articulatia mainilor si partial de antebrate, apoi i se ridica trunchiul la o distanta de 20-25 de centimetri de planul mesei pe care este asezat.
Se mentine astfel cateva momente, dupa care se readuce lent in pozitia anterioara.
- La fel, pentru tonifierea muschilor spatelui foarte eficient este si urmatorul exercitiu: culcat pe abdomen, bebelusul este prins de piciore si ridicat prin extensie.
Se mentine astfel, cu bazinul ridicat, cateva momente dupa care se revine la pozitia initiala.
5. Exercitii pentru intarirea muschilor trunchiului
Este recomandat bebelusilor care au trecut de 9 luni si au inceput deja sa umble in patru labe.
- Este un exercitiu foarte cunoscut, care adesea face parte din jocurile copiilor si anume "roaba".
Prins cu mana stanga de gleznele ambelor picioare si cu cea dreapta aplicata pe torace, copilul se sprijina si eventual mai tarziu, se deplaseaza pe ambele brate.
Acestea i se intaresc si nu va mai fi nevoie sa fie sustinut de trunchi.
- Exercitiul "puntea" sau "podul" este de asemenea eficient in intarirea muschilor trunchiului si membrelor inferioare.
Copilul sta culcat pe spate. Cu o mana i se sprijina picioarele, cuprinzandu-i ambele glezne si apasandu-i-le pe suprafata mesei.
Cu cealalta mana, introdusa sub spate, i se va ridica trunchiul deasupra planului mesei suport, lasandu-i insa capul sprijinit pe masa.
Se realizeaza o arcuire a trunchiului si are drept efect, printre altele, intarirea muschilor cefei si flexibilizarea coloanei.
6. Exercitii pentru a stimula copilul sa se ridice in picioare
- Din pozitia culcat pe spate, bebelusul este ridicat in pozitie sezanda, prins de glezne si cu genunchii flectati, apoi tras de articulatiile mainilor in sus.
Copilul se propteste in mod reflex in talpi, isi intinde corpul si se ridica in picioare. Apoi cu mainile si picioarele stranse, bebelusul este readus in pozitie sezanda dupa care iarasi ridicat.
Exercitiul se repeta astfel de cateva ori.
Nu neglijati exercitiile fizice, creati-le copiilor din timp aceasta deprindere, insuflandu-le prin educatie nevoia de miscare, pana mai tarziu, cand va deveni reflex si necesitate.
Ar trebui sa cultivam si noi pe langa ei sportul, miscarea, fiindu-le in primul rand exemplu, alungand astfel sedentarismul responsabil de atatea boli grave si traind o viata activa si cat mai sanatoasa, mereu cu un tonus ridicat care atrage dupa sine o buna functionare a organismului atat la nivel fizic cat si psihic, deci sanatate fizica si buna dispozitie.
Intr-o societate in care viata se deruleaza tot mai static si care incerca sa ne asigure totul cat mai la indemana si fara cel mai mic efort, in care, daca se poate, totul sa fie coordonat de telecomanda actionata din varful unui fotoliu, miscarea a devenit obligatorie.
Tentati sa ne urnim cat mai putin, deplasandu-ne doar cu mijloace de transport motorizate, invocand criza de timp si oboseala, mutandu-ne de pe un scaun pe celalalt, de la calculatorul de la serviciu, la calculatorul de acasa, ni s-au atrofiat muschii, ni s-au lenevit inimile, ne imbatranesc inainte de vreme oasele.
Nu faceti aceeasi greseala cu copiii vostri, nu-i transformati prematur in batrani obositi, ci insuflati-le viata, vitalitatea, energia, bucuria de a trai prin miscare.
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