By Sue Heron – Training Co-ordinator Tatty Bumpkin and Paediatric Physiotherapist.
This Year - Don’t be Daunted by Activity Goals
Happy 2016 from Tatty Bumpkin! A new year and maybe, amongst those new year resolutions, we have decided that ourselves and our families will be more active. Trouble is we may be tempted to sometimes put off that long walk or find it hard to keep up with that punishing schedule we have set ourselves and our children. The good news is - it does not need to be like that! New evidence collected by the British Heart Foundation suggests that one of the best ways to increase your child’s physical activity is to naturally bring the activity into their day in short, regular breaks, 10-15 mins is enough. The idea is, these movement breaks, along with longer periods of active play, all add up to reach the daily 3 hours of physical activity recommended for 2-4 year olds. See ‘Physical Activity in the Early Years’. BHF National Centre October 2015 http://www.bhfactive.org.uk/early-years-resources-and-publications-item/40/278/index.html The ‘3 hours a day’ activity recommendation can sound daunting, but shorter activity breaks over a 11-12 hour day seem more achievable. The activity can be a mixture of intensity i.e. from light movement and stretching through to running and jumping games. The B.H.F report also emphasises that children are more active if their parents are active as well - So remember those 10 minute movement breaks off the sofa, or away from the screen, will all add up for both you and for your child!
Every week Tatty Bumpkin Yoga activity sessions in nurseries, parent and child private venues and children’s centres provide children with at least 30 minutes of adult guided active play based on fun Yoga poses. The Tatty Bumpkin Yoga activity for this week is Starfish.
Tatty Bumpkin’s 10 minute Starfish Yoga Activity for Home
Try to do starfish pose with your child - they will love to do it with you and your own body will probably love that 10 minute stretch as well! Remember to respect your body though, if you have any doubts whether you should do the pose speak to a health professional first.
Description
Find a clear place on a mat or carpet where you and your child can do starfish pose without bumping into anything or slipping. Remember to take off your socks and shoes as this will help you both to use your feet to balance.
Start in standing and move your feet so they are fairly wide apart, encourage your child to copy you. Give your child time to find their balance in this position.
Then guide your child to stretch their arms out wide - making their body into a star shape.
Starfish on the beach!
Some children may find it helpful to do starfish pose by stretching against something. If this is the case give your child a small towel e.g. a folded tea towel or small hand towel and guide them to hold the ends with each hand. Then show them how they can keep hold of the ends of the towel whilst they stretch their arms above their head.
To be a starfish in the waves guide your child to rock gently side to side whilst keeping their towel stretched over their head. It’s a bit like waving a scarf at a football match!
Progressions for Starfish Pose
'Starfish on the beach' - Guide your child to start in standing with their feet together and their arms by their sides. Then 1, 2, 3, they spy a starfish on the beach! Encourage your child to jump into the starfish pose and back again
1, 2, 3 see a starfish on the beach!
Starfish saying ‘hello!' - In standing, or lying, guide your child to wave each of their five starfish arms in turn i.e. Encourage your child to wave one leg in the air, then the other, then to wave each arm and finally their head – 1, 2, 3, 4, 5!
5 Reasons Why Starfish Pose is ‘Good for your Child’
1. Provides that 10 minute movement break! 2. Stretches tight muscles Starfish pose gives your child (and you) an excellent opportunity to stretch a number of muscles which can become tight - especially after sitting for a while. These muscles include:
The 'pectoral' muscles which run over the front of the chest
The 'biceps' and 'triceps' muscles in the arms
The back muscles
The muscles round the hips
The leg muscles i.e. the 'quadriceps', which run down the front of the thigh, and 'gracilis' muscles, which run down the inside of the thigh.
3. Improves body awareness As your child grows their body obviously changes shape, indeed your child may be quite surprised to see how far they can reach with their arms in starfish pose! Activities and games which remind your child where their body begins and ends will not only increase their understanding of body but also their overall body confidence.
4. Strengthens core muscles As your child rocks side to side in starfish pose, especially if they are pulling against a towel, they will be activating their core muscles i.e. their shoulder, spine, tummy and hip muscles. These muscles are not only important for sporting skills they are also needed for desk top skills and handwriting. 5. Refines balance skills As your child waves their starfish arms – lifting up one leg and then the other they will be working on their balance skills. Remember you can bring some maths into the pose by encouraging your child to count 1, 2, 3, 4, 5, as they wave each limb!
Ideas to Bring Starfish Pose into your Child’s Day
Below are some play ideas to help you bring starfish pose into your child’s day: Wake up sleepy starfish! Encourage your child to stretch in starfish pose a few times to wake themselves up in the morning. ‘Good morning’ starfish. Encourage your child to wave their starfish arms in turn to say ‘hello to the day’ and their family. ‘Leafy’ starfish. When out for a walk see your child can find a leaf that looks a bit like starfish. Then encourage them to do starfish pose holding their leaf or leaves! ‘Goodnight’ starfish. When it gets dark encourage your child to look up at the stars, or to find a star in a picture book, and then say ‘goodnight’ to it in their starfish pose!
Say 'good night' to the stars!
Love Tatty Bumpkin x
Find out about your local Tatty Bumpkin class at http://www.tattybumpkin.com/classes/find-class.html. Or, ask your child’s nursery if they are doing Tatty Bumpkin Yoga activity sessions as part of their day.
A New Start in 2016 with Tatty Bumpkin?
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