〜Ikejiri-Ohashi Sera Clinic values exercise therapy to promote growth.
I'm moving around a lot, but I'm not growing tall enough."
I've heard that exercise releases growth hormone, but what kind of exercise is best?"
'I have bad posture, and it's affecting my growth...?'
To address such questions, our Growth Promotion Outpatient Clinic focuses on "exercise therapy to elicit growth.
It is not enough to just exercise,Correct timing, content, and frequencyIt is important to do this in
Exercise is a switch that draws out “growth hormone.
Growth hormone is mainly secreted during sleep, but is actuallyExercise also temporarily increases secretionThe following is a list of some of the most common exercises. Especially if you do "full-body exercises that place moderate stress on bones and muscles,IGF-1 (insulin-like growth factor) is also activated, resulting in stronger stimulation of the epiphyseal lineIt is said.
[Points of exercise to promote growth.
The clinic builds its exercise therapy from the following three perspectives
- Moderate stimulation of bone ends (jumping, running, etc.)
- Postural alignment and mobility of the spine (core training)
- Include breathing, flexibility, and autonomic regulation (stretching, bridge, etc.)
Of these, the most important are.Practice moving the vertebrae (spine) in a flexible manner".
Bridge exercises “stimulate growth throughout the body.
Our clinic especially recommends bridge exercises. The reason is clear.
- From head to pelvis.All vertebral joints move.
- Train shoulder girdle and pelvic stability
- Increased coordination of postural muscles (back and abdominal muscles)
- Leads to improvement of "hunchback" tendency with a rounded back
- Effective in improving lumbar kyphosis deficiency, which is common during growth spurts
The bridge is a difficult movement at first glance, but with step-by-step practice, many children will be able to perform it.
Keep breathing,Start with 3 sets of about 10 seconds each time.The key is to continue to do so within a reasonable period of time.
I also recommend this kind of exercise.
- Jump rope or light running: Vertical stimulation of the bones.
- Skipping and ladder exercisesDevelop agility and a sense of rhythm
- Squats and lungeSafety and strength of the lower limb muscles
- balance training: Improved postural control during growth period
- Stretching before bed: Increases parasympathetic nervous system and improves sleep quality
These exercises.2-3 times a week for 20-30 minutesIncorporating this will create a basic growth environment for the body.
[Excessive exercise and competition require caution.
On the other hand, "overdoing it" during the growth period can also be a problem.
- Excessive weight training
- Uneven motion (repetitive throwing and jumping)
- Excessive dieting or lack of energy
These habits can interfere with growth hormone secretion and cause disturbances to the epiphyseal line.
Especially for children in junior high school and beyond who are involved in club activities, problems such as "too tired to sleep" or "energy intake not keeping up" may be hidden.
[Exercise Therapy Efforts at the Ikejiri-Ohashi Sera Clinic
At our clinic, physicians and physical therapists work together to provide the following exercise guidance
- Custom-made programs based on growth assessment (bone age, hormones)
- Postural assessment, flexibility check, motor development assessment
- Guidance on home training, including bridges
- Monthly reassessment and review of exercise menu
If you wishPosture and motion analysis using physical fitness measurement, foot pressure analysis, and IMU sensorsThe system can also be used to perform a more precise motion evaluation.
Summary
Exercise is the best way not only to elicit growth hormones, but also to improve the “foundations necessary for growth” such as posture, flexibility, and sleep.
Whether you are concerned about your child's height or fitness, or worried about balancing sports and growth, please feel free to contact us.
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