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    HHII89

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    bellatinker979
    This document provides exercises to improve a child's breathing and posture. It describes exercises like diaphragm breathing in various positions, back arches, shoulder pinches, and stretches targeting the chest, sides, back, and neck.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    HHII89

    Uploaded by

    bellatinker979
    22 views4 pages
    This document provides exercises to improve a child's breathing and posture. It describes exercises like diaphragm breathing in various positions, back arches, shoulder pinches, and stretches targeting the chest, sides, back, and neck.

    Original Description:

    Chest Mobility

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    © © All Rights Reserved

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    This document provides exercises to improve a child's breathing and posture. It describes exercises like diaphragm breathing in various positions, back arches, shoulder pinches, and stretches targeting the chest, sides, back, and neck.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    22 views4 pages

    HHII89

    Uploaded by

    bellatinker979
    This document provides exercises to improve a child's breathing and posture. It describes exercises like diaphragm breathing in various positions, back arches, shoulder pinches, and stretches targeting the chest, sides, back, and neck.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 4

    Exercises for Breathing, Posture,

    and Chest Mobility


    This exercise guide will help improve your child’s breathing and how they hold their body
    while sitting and standing (posture). By doing these, muscles in their belly (abdomen), neck,
    and back will be more flexible and stronger. This makes breathing easier.
    Check your child’s posture before they start the exercises. Do this by having them stand with
    their head and neck straight, stomach flat, back straight, and shoulders held back.

    Diaphragm Breathing – Sitting or


    Standing
    1. Breathe in through your nose like
    you’re smelling a flower. Let your
    stomach fill up with air.
    2. Blow out through your mouth like
    you’re blowing out a candle. Gently
    and let your stomach fall.

    Diaphragm Breathing – Lying


    Down
    1. Lie on your back. Your arms can be
    down at your sides or on your stomach.
    2. Breathe in to feel your stomach rise.
    3. Blow out slowly to let your stomach
    fall.

    HH-II-89 ©1990, revised 2022, Nationwide Children’s Hospital Continued…


    Back Arch
    1. Lie face-down on the floor or a mat.
    2. Breathe in and raise your back,
    shoulders, and head off the floor
    without using your arms for support.
    3. Blow out as you lay down again.

    Shoulder Pinch
    1. Sit or stand with your back straight.
    Put both hands on your hips with
    your elbows bent and out to the sides.
    2. Breathe in while keeping your hands
    on your hips and pull your elbows back
    so your shoulder blades pinch together.
    3. Blow out as you bring your elbows
    back to your sides.

    Shoulder Depression
    1. Start in a seated position.
    2. Breathe in as you sit with your back
    straight.
    3. Blow out as you gently bend your
    neck sideways toward the right. At
    the same time, reach out towards the
    ground with your left hand to pull your
    left shoulder down.
    4. Do the same with the other side.

    HH-II-89 2
    Pectoral Stretch
    1. Stand in a doorway and raise your
    elbows to shoulder level.
    2. Bend your elbows to put your hands
    inside the doorway on the walls.
    3. Lean into the doorway while keeping
    your back straight.
    4. Breathe in as you lean forward.
    5. Blow out as you return back to a
    straight position. Image source: Optimal Chiropractic with permission

    Side Bends
    1. Stand with your feet shoulder-width
    apart. Stretch your arms out to the sides.
    2. Blow out and bend to the right.
    3. Breathe in as you stand straight again.
    4. Blow out and bend to the left.
    5. Breathe in as you stand straight again.

    Trunk Rotation
    1. Start by sitting. You can cross one leg
    over the other, like in the picture, or
    keep them both out straight.
    2. Twist to the right as you blow out.
    3. Breathe in as you face forward.
    4. Twist to the left as you blow out.
    5. Breathe in as you face forward again.

    HH-II-89 3 Continued…
    Chin Tucks
    1. Sit with your back and shoulders straight.
    2. Look straight ahead with chin level to
    the floor.
    3. Pull your chin in towards the chest while
    keeping your chin in line with the floor.
    4. Hold this position for 5 seconds.
    5. Relax your chin back into starting position.

    Cat Cow
    1. Get into hands and knees position so
    that hands are under the shoulders and
    knees are under the hips.
    2. Take a deep breath in while you drop
    your stomach toward the floor and look
    toward the ceiling. This is cow pose.
    3. Blow out while you arch your spine
    toward the ceiling and tuck your chin in
    looking down. This is cat pose.
    4. Do these movements slowly.

    HH-II-89 4

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