LIFE+ Blog

This technique allows your child to control the massage and get into the areas that may be tight or causing them some pain or discomfort. Some common areas to massage are near the neck, in between the shoulder blades, the front of the shoulder and even into the gluts!

1. To perform this activity, simply utilize a wall at home and place the ball in between yourself (in the area you want to massage) and then move around the ball.
2. You can perform this for 30-60 seconds in each area and perform several times a day.
   1. This can feel really good (and sometimes uncomfortable) so it is easy to get carried away with it which is why it is encouraged to perform throughout the day versus for 5 straight minutes.

This exercise is a gentle spinal mobility exercise that can achieve a lot of relief throughout the whole spine.

1. Your child will be on the ground and be on all fours with the hands underneath the shoulders
2. Lift the head and chest simultaneously while letting the stomach sink and the lower back arch to perform the cat
3. Round the back and let the head and neck drop while trying to get the head and pelvis as close as possible.
4. Do not force the end range of motion as this is not a stretch. Repeat 10 times.

This exercise again focuses on spinal mobility but in a different plane. Our spine moves in multiple directions so it is important to try and stretch into all of them.

1. Start in side-lying with your knees stacked at hip height and arms straight and aligned with your shoulders (Can use a pillow underneath your head to prevent neck tension)
2. Slowly move your top arm up overhead, working the fingertips towards the ground (may not be touching)--> When you get overhead rotate through the shoulder and mid back
3. Next slowly reverse the movement back overhead to a starting position. Move nice and slow here—stop when you find a particular stretchy spot—take a few nice deep breaths, then keep moving.
4. Repeat 10 times and then switch to the other side.

This exercise is a challenging core activity, but what I like (especially with kids) is you can turn it into a game/friendly competition among siblings or friends!

1. To start, you will get onto your hands and knees with your hands underneath your shoulders
2. From this position you flip your toes underneath so that your knees hover in the air
3. At the same time you will essentially press your hands into the ground putting you into a table top position
4. Try and hold this position for 30 seconds without the bottom going high up into the air or having the low back sink down. If you can hold it longer with proper form, then go for it!