dangerous these common physical education movements are not suitable for children

The physical fitness status and improvement methods for children have become a hot topic of concern in society, with a sharp increase in the number of children and adolescents experiencing obesity, beanpole body types, and myopia.

The massive harm and negative impacts brought by modern lifestyles, such as video games, junk food, and prolonged sitting with little movement, have led to a lack of interest in participating in physical activities.

Currently, schools across the country are continuously trying or implementing physical education reforms. Therefore, whether as parents or physical education teachers, everyone hopes that children can have strong bodies.

However, since children are still in their developmental stages, some exercises are not suitable for them, and improper exercises can potentially cause damage to their bones and joints.

For example, the following common exercises, many of which place excessive pressure on major joints, may adversely affect children's health.

In future exercises, avoid the following dangerous practices and choose safer alternatives!

Full sit-ups with hands locked behind the neck can place pressure on the back and neck.

Lie on your back with your knees bent to about 140 degrees and your feet flat on the floor. Place your arms beside your body with palms facing down. Lift your head and shoulders to a 45-degree angle. Slowly lower your head and shoulders until your shoulder blades touch the floor.

The windmill can cause lower back strain and irritate the discs.

This exercise stretches the mid-back, torso, and outer hips. Sit on a mat with your right leg extended and slightly bent at the knee. Cross your left leg over your right knee and bend your left leg. Place your right arm on your left leg and twist your torso to the left. Press your right elbow against your right knee. Repeat on the other side.

Standing forward bends can cause severe lower back strain.

Lie on your back with one foot flat on the floor and your knee bent. Pull the knee of the other leg to your chest. Place one hand on your calf and the other on your thigh. Slowly straighten your knee until your hamstring tightens. Do not fully straighten and lock your knee. Repeat with the other leg. You can use a towel wrapped around your foot to help maintain the leg's position.

The plow stretch can compress the nerves and discs in the neck and back areas.

To stretch the lower back, pull your knees to your chest. Keep your hands behind your knees. Curl into a ball, with your chin slightly tucked towards your chest.

Leg raises can place pressure on the lower back by compressing the discs.

Lie on your back with your knees bent to about 140 degrees and your feet flat on the floor. Place your arms beside your body with palms facing down. Lift your head and shoulders to a 45-degree angle. Slowly lower your head and shoulders until your shoulder blades touch the floor.

Full neck circles can compress the nerves and irritate the discs in the neck.

Forward head tilt increases neck flexibility. Lower your head and place the center of your chin on your chest.

Distant gaze stretches the neck muscles. Keep your shoulders stable, turn your head to the left and gaze into the distance, then turn to the right and gaze into the distance.

Arm circles with palms facing down can place pressure on the shoulder ligaments and joints.

Full squats can place excessive strain on the knee ligaments.

Stand with your back against a wall, feet shoulder-width apart, and hands on your hips. Slowly bend your knees and slide down the wall 4-6 inches (10-15 cm). Keep your body in a straight line, with your hips and the rest of your body facing forward. Hold for 10-15 seconds, then slowly slide back to the starting position. Repeat.

The above content is from:

"Guidance and Practice for Improving Children's Physical Fitness, 2nd Edition"

Published by People's Posts and Telecommunications Publishing House