Stretching can stretch the joint ligament, bring more stimulation to the bone end and metaphyseal end, and effectively promote the growth and ossification of bones, thus making bones grow better and faster.

Especially 12-year-old children who are in adolescence, in this best period of growth, they should do more stretching exercises so as to grow taller.

Here are some stretching exercises suitable for children aged 12:

0 1, touch your toes

After getting up every morning, stretch, then raise your hands over your head, straighten your legs, and stretch your hands by touching your toes, so that the whole back muscles can be activated, which can not only grow taller, but also improve your back posture.

02, lunge stretch

Bend your knees, put your hands on your crotch, and put your knees in a line. Step forward with one leg, push the crotch forward, raise your head, lean back slightly, exchange your legs and stretch the other side. Can relax the muscles below the back and abdomen.

03. Yoga Mountain Action

Stand up straight, stretch your shoulders back, tilt your head upward, and straighten your back to help push your shoulders back. This will straighten your spine and relax your back muscles.

In addition, if children prefer low-impact stretching exercise, then swimming is the best choice. Swimming can relieve the pressure on joints, stretch the whole body, including limbs and back, and help the whole body relax and relieve stress.

2, jumping action

Jumping can stretch muscles and ligaments and stimulate bone growth. The jumping movement includes two parts: jumping movement and whole body movement.

Bouncing sports include skipping rope, high jump, long jump, running one-legged jump, bipedal jump, touching and so on. Full-body sports include basketball, badminton, volleyball, aerobics, dancing, mountain climbing and skiing.

Among them, touching heights is a typical vertical movement, which is very targeted for children's growth. The "tall" people my parents saw on the school basketball court all benefited from the jumping action when playing basketball. The action of jumping when touching height is easier to stimulate the body and promote the development of bones.

Simply touching the wall may be too boring, and parents can also buy a colorful height-touching device with a sound reminder, so that the baby will jump harder. If you don't touch the height device at home, it's the same to touch the wall and branches, but it must be done under the premise of safety.

3, the core strength training action

Core strength exercises mainly refer to the strength exercises of rectus abdominis, oblique abdominis, lumbodorsal muscles and erector spinae, which are mainly responsible for protecting the stability of the spine and maintaining the normal posture of the body.

For example, pull-ups, push-ups, leg lifts, two-headed prone, two-headed supine, sit-ups and so on.

Note that after selecting the exercise type, you need to ensure a certain amount of exercise and exercise intensity. In addition, of course, remember to supplement enough nutrition after exercise so that the body has enough fuel to "go up"!

But not all sports are suitable for children, such as these two types:

1. Sports that consume too much physical strength: marathon, long-distance running.

2. Overload, contraction or compression exercise: tug-of-war, handstand and weightlifting.

Doing this high-intensity exercise for a long time is easy to damage children's joints, ligaments and muscles. , but not conducive to growth. Choosing the right intensity and acceptable exercise for children is correct.