Pilates exercise is not only suitable for adults, children can also get many benefits from this sport. However, there are differences in how to teach children to do pilates by teaching adults. In addition, there are also some pilates movements that are recommended for children so you can do it at home. Already know the benefits of Pilates sports especially for children? Come on, find out more below.
Benefits of pilates for children
1. Increase flexibility
The age of children is the best time to increase the flexibility of the body. Pilates poses can help keep the muscles and tendons of the child more active. Children will also have a Range of Motion (ROM) or a wider range of movements.
Children who have good flexibility will be much healthier. In addition, children who have wider ROM have a lower risk of muscle pain and injury and develop better coordination skills.
2. Increase concentration
When doing the Pilates movement, children need high concentration on the part of their body that is being moved. This exercise will help your child to improve his ability to concentrate so that the effectiveness of children's work is also better at carrying out an activity. Children focus more easily.
Not only that, children also learn to follow instructions given by their parents or Pilates trainers. For example, bending your knees, bowing your head, or standing tall. Of course it needs good concentration to understand and practice these instructions.
3. Helps strengthen muscles
The controlled movement of pilates exercise can help improve blood circulation and strengthen the body's core muscles. The core muscle consists of the inner abdominal muscles and the muscles closest to the spine. Strong core muscles in children can help stabilize body coordination so that it makes it easier for children to do other physical activities.
4. Fix body posture
Children lately are often fixated on television, computer screens, or other gadgets for hours sitting (or lying down). If left unchecked, this habit can adversely affect their posture, for example a back that is not straight.
Meanwhile, children who take pilates regularly have better posture so that their bodies are more resistant to injury.
Tips for teaching pilates to children
So that children are not easily bored or fussy, there are some things that parents or pilates instructors must pay attention to for children. Here are the tips.
1. Don't forget to have fun
Training children and adults is certainly done differently. Children love something fun. So make sure all instructions are given in easy-to-understand words. You can also train your child while joking or playing so that your child remains enthusiastic when doing Pilates sports.
2. Children must remain comfortable
Give your child the right clothes to do pilates such as long tights or shorts, with a sweat-absorbing top. If your child complains of pain or discomfort, you should stop.
3. Tell us about the benefits
As long as helping the child to do Pilates gymnastic movements, try to share the benefits he will get from Pilates. Tell me that his body will become stronger and more flexible, so he will be healthy and fit.
Pilates sports movement for children
1. Hundred poses
How to do it:
- Children lie on the mat with their knees bent and feet flat on the floor.
- Place the position of the hand on the side of the abdomen.
- Keep your hands parallel to your stomach.
- Ask your child's feet to be straight, and you put the ball under his feet. Ask your child to keep the ball under his feet.
- Then lift your head and shoulders higher than the floor, then lower them again.
- Ask the child to breathe and exhale for 5 seconds in each movement.
- Body position like the beginning of a push-up, with your feet opened shoulder width.
- Neck down.
- Hands straight to the floor hold body weight.
Perform the plank movement by holding for up to 10 seconds. Or to provide a pleasant atmosphere, hold a small race who can do the plank the longest. To vary the movement, the position of the palm that touches the floor can be replaced by the position of the elbow that touches the floor.
Also, if you have a ball for sports, you can slip the ball under the child's foot.
3. Single Leg Stretch
- Children lie on a mattress with a straight body position.
- Then move one knee with your hand to your chest while breathing.
- When returning a straight knee, exhale.
- Then take turns with the other side of the foot drawn towards the chest while breathing in. Then straighten the legs while exhaling.
- Repeat this movement 6-8 times each leg.
4. Tick Tock Side Bech
- Children sit upright until the spine is straight on a flat bench or floor.
- The right ear movement approaches the shoulder, while moving the left hand to the right passes over the head to stretch the left side of the body including the left rib cage.
- When bending to the right side, ask the child to exhale.
- Then return to the starting position to sit up straight while breathing.
- Continue bending to the left side while exhaling.
- Repeat 4-6 times the bending motion to each side.
- After that, ask the child to rotate the body to the right while looking at the rotating right shoulder
- Inhale each child to turn around, and exhale when the child returns to his initial position.
- Repeat the same movement to the left side. Repeat 4-6 times for each side.
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