hese stretches are aimed at stretching and mobilising the spine to help improve posture, reduce back pain and increase range of movement and function.

These stretches should only be completed following a recommendation from a physiotherapist, who will also demonstrate how to perform them correctly.

If your child is not known to a physiotherapist but you are concerned about back pain or muscle tightness, please seek a referral to physiotherapy from your child's school or contact us to discuss this further.

Please note

If you choose to undertake these stretches without support from a physiotherapist, you do so at your own risk.

Child pose

• Start on your hands and knees
• Arch your back like an "angry cat"
• Keep your hands in place and slowly bring your bottom back onto your heels
• Hold the gentle back stretch for 30 seconds.

Cobra

• Lie on your tummy
• Push up so that you are resting on your forearms, lifting your chest off the floor
• Hold the stretch for 30 seconds
• Push up so that your elbows are straight and hold the position for 30 seconds
• Alternate between positions 10 times.

Hedgehog

• Lie on your back
• Pull your knees up to your chest and lift your head towards your knees
• Hold the stretch for 30 seconds
• You can also gently rock backwards and forwards in this position.

Cats, dogs and finding neutral spine

• Start on all fours
• Arch your back up like an angry cat
• Keeping your arms and legs in the same position, drop your spine down to arch your back
• "Neutral spine" is the midpoint between these two positions.

Passing a ball to the side

Sit or stand back-to-back with your child

• Encourage them to twist round to pass the ball between you
• Practise going to the left and right.

Passing a ball above head

• Sit or stand back-to-back with your child
• Encourage them to stretch up to pass the ball between you.

Side flexion (sitting)

• Sit up straight in your chair
• Take one arm over your head and bend over in the opposite direction
• You can rest your other hand on the seat to help you balance
• Hold the stretch for 20 seconds, then repeat on the other side.

Thoracic extensions

• Sit with your bottom right back in the chair
• Stretch your shoulders back over the back of your seat, then relax
• Repeat 10 times.

Thoracic rotation (sitting)

• Sit up straight in your chair
• Fold your arms across your chest
• Twist to one side as far as you can
• Hold the stretch for 20 seconds, then repeat on the other side.

Thoracic rotation (lying)

• Roll onto your side whilst keeping your shoulders flat on the bed
• Lower your top leg over the edge of the bed
• Hold the stretch for 20 seconds, then repeat on the other side.

Trunk rotation

• Lie on your back with your knees bent and your feet on the floor
• Roll your knees as far as you can to one side without your shoulder lifting off the floor
• Repeat the movement slowly over to the opposite side
• Aim for sets of 10.

Postural correction

• Stand with your back against the wall
• Keep your pelvis in a neutral position
• Pull your shoulder blades back
• Tuck your chin in but keep your head looking straight ahead at the same time.

If any activities or recommendations within this programme cause undue pain or discomfort, please stop and contact our team immediately.