{"id":4548,"date":"2026-06-08T07:11:41","date_gmt":"2026-06-08T07:11:41","guid":{"rendered":"https:\/\/www.tbcft.edu.hk\/?p=4548"},"modified":"2026-06-08T07:27:09","modified_gmt":"2026-06-08T07:27:09","slug":"can-children-strengthen-their-limb-muscles-at-home","status":"publish","type":"post","link":"https:\/\/www.tbcft.edu.hk\/en\/can-children-strengthen-their-limb-muscles-at-home\/","title":{"rendered":"Can children strengthen their limb muscles at home"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4548\" class=\"elementor elementor-4548\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ae9a02f elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"ae9a02f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b6179b1\" data-id=\"b6179b1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9c11a59 elementor-widget elementor-widget-wp-widget-rev-slider-widget\" data-id=\"9c11a59\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-rev-slider-widget.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n\t\t\t\t<p class=\"rs-p-wp-fix\"><\/p>\n\t\t\t\t<sr7-module data-alias=\"inner\" data-id=\"2\" id=\"SR7_2_1\" data-version=\"7.0.6\">\n\t\t\t\t\t<sr7-adjuster><\/sr7-adjuster>\n\t\t\t\t\t<sr7-content>\n\t\t\t\t\t\t<sr7-slide id=\"SR7_2_1-3\" data-key=\"3\">\n\t\t\t\t\t\t\t<sr7-bg id=\"SR7_2_1-3-2\" class=\"sr7-layer\"><noscript><img decoding=\"async\" src=\"https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2020\/06\/\u2014Pngtree\u2014kindergarten-cartoon-childlike-background-poster_1043424.jpg\" alt=\"\" title=\"\u2014Pngtree\u2014kindergarten cartoon childlike background poster_1043424\"><\/noscript><\/sr7-bg>\n\t\t\t\t\t\t\t<sr7-txt id=\"SR7_2_1-3-1\" class=\"sr7-layer\" srscsrc>Can children strengthen their limb muscles at home<\/sr7-txt>\n\t\t\t\t\t\t<\/sr7-slide>\n\t\t\t\t\t<\/sr7-content>\n\t\t\t\t\t<image_lists style=\"display:none\">\n\t\t\t\t\t\t<img data-src=\"\/\/www.tbcft.edu.hk\/wp-content\/uploads\/revslider\/o\/2\/37902ef9bdcd7a314f7b178ad4029218.webp\" width=\"0\" height=\"0\" data-dbsrc=\"Ly93d3cudGJjZnQuZWR1LmhrL3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDIwLzA2L+KAlFBuZ3RyZWXigJRraW5kZXJnYXJ0ZW4tY2FydG9vbi1jaGlsZGxpa2UtYmFja2dyb3VuZC1wb3N0ZXJfMTA0MzQyNC5qcGc=\"\/>\n\t\t\t\t\t<\/image_lists>\n\t\t\t\t<\/sr7-module>\n\t\t\t\t<script>\n\t\t\t\t\twindow.SR7??={}; SR7.PMH ??={}; SR7.PMH[\"SR7_2_1\"] = {cn:100,state:false,fn: function() { if (window._tpt!==undefined && window._tpt.prepareModuleHeight !== undefined) {  _tpt.prepareModuleHeight({id:\"SR7_2_1\",type:'standard',gh:[450,450,450,450,450],gw:[1920,1920,1920,1920,1920],vpt:['-100px'],size:{fullWidth:false, fullHeight:false},mh:'0',onh:0,onw:0,bg:{color:'{\"orig\":\"transparent\",\"type\":\"solid\",\"string\":\"transparent\"}'},plType:'0',plColor:'#FFFFFF'});   SR7.PMH[\"SR7_2_1\"].state=true;} else if(SR7.PMH[\"SR7_2_1\"].cn-->0)\tsetTimeout( SR7.PMH[\"SR7_2_1\"].fn,19);}};SR7.PMH[\"SR7_2_1\" ].fn();\n\t\t\t\t<\/script>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f9084eb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f9084eb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d14f7c6\" data-id=\"d14f7c6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fe8aa7f elementor-widget elementor-widget-image\" data-id=\"fe8aa7f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"580\" height=\"387\" src=\"https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1742001905_704785972641-768x512.jpg\" class=\"attachment-medium_large size-medium_large wp-image-4528\" alt=\"\" srcset=\"https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1742001905_704785972641-768x512.jpg 768w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1742001905_704785972641-300x200.jpg 300w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1742001905_704785972641-1024x683.jpg 1024w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1742001905_704785972641-1536x1024.jpg 1536w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1742001905_704785972641-2048x1365.jpg 2048w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1742001905_704785972641-1200x800.jpg 1200w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1742001905_704785972641-1980x1320.jpg 1980w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e23ae5b elementor-widget elementor-widget-text-editor\" data-id=\"e23ae5b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"font-weight: 400;\">Source: Registered Physiotherapist, Hui Wing Yee<\/p><p style=\"font-weight: 400;\">Children have a heavy academic workload and spend more time at home, losing many opportunities to exercise. However, the development of children&#8217;s limb muscles is very important, and some stretching exercises for the waist and upper limbs can be done at home.<\/p><p style=\"font-weight: 400;\">The first set of exercises is the lunge and twist, which helps to exercise the core muscles and lower limb muscles. First, open your feet to hip width, place your hands on both sides of your body, step out with your right foot to maintain a 90-degree angle on both knees, open your hands with palms facing forward, slowly turn to the right, and hold for two seconds. Then return to the original position with hands hanging down, repeating on both sides ten times.<\/p><p><!-- \/wp:paragraph --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e9c5787 elementor-widget elementor-widget-image\" data-id=\"e9c5787\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"580\" height=\"387\" src=\"https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1741828778_704786014104-768x512.jpg\" class=\"attachment-medium_large size-medium_large wp-image-4526\" alt=\"\" srcset=\"https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1741828778_704786014104-768x512.jpg 768w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1741828778_704786014104-300x200.jpg 300w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1741828778_704786014104-1024x683.jpg 1024w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1741828778_704786014104-1536x1024.jpg 1536w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1741828778_704786014104-2048x1365.jpg 2048w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1741828778_704786014104-1200x800.jpg 1200w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_1741828778_704786014104-1980x1320.jpg 1980w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c6fb15 elementor-widget elementor-widget-text-editor\" data-id=\"2c6fb15\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"font-weight: 400;\">The second set of exercises is quadruped limb raises. These exercises help strengthen our back and limb muscles. If possible, use a yoga mat to avoid putting pressure on your knees. First, start on all fours with your hands shoulder-width apart and your knees hip-width apart. Lift your right hand and left leg straight out, creating a horizontal line. Tighten your back and abdominal muscles, hold for two seconds, then switch to your left hand and right leg. Alternate between both sides for a total of ten reps.<\/p><p><!-- \/wp:paragraph --><\/p><p><!-- \/wp:paragraph --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e58420 elementor-widget elementor-widget-image\" data-id=\"7e58420\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"327\" src=\"https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_2275031947_704786037047-768x433.jpg\" class=\"attachment-medium_large size-medium_large wp-image-4530\" alt=\"\" srcset=\"https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_2275031947_704786037047-768x433.jpg 768w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_2275031947_704786037047-300x169.jpg 300w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_2275031947_704786037047-1024x578.jpg 1024w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_2275031947_704786037047-1536x867.jpg 1536w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_2275031947_704786037047-2048x1156.jpg 2048w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_2275031947_704786037047-1200x677.jpg 1200w, https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/2026\/06\/shutterstock_2275031947_704786037047-1980x1117.jpg 1980w\" sizes=\"(max-width: 580px) 100vw, 580px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0f4adc2 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"0f4adc2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c236ec9 elementor-widget elementor-widget-image\" data-id=\"c236ec9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.parentsdaily.com.hk\/\" target=\"_blank\">\n\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.tbcft.edu.hk\/wp-content\/uploads\/elementor\/thumbs\/Powered-by-PD-q08uuqc6w9gcmt3xk8vdej6ysihfxn53qaighldbhu.png\" title=\"Powered-by-PD\" alt=\"Powered-by-PD\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8e03e3 elementor-widget elementor-widget-spacer\" data-id=\"c8e03e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d52792 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"4d52792\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"\/?page_id=2\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">\u8fd4\u56de<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Source: Registered Physiotherapist, Hui Wing Yee Children have a heavy academic workload and spend more time at home, losing many opportunities to exercise. However, the development of children&#8217;s limb muscles is very important, and some stretching exercises for the waist and upper limbs can be done at home. The first set of exercises is the [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":4529,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","ngg_post_thumbnail":0,"footnotes":""},"categories":[38],"tags":[],"class_list":["post-4548","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-parents-tips"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Can children strengthen their limb muscles at home - \u771f\u7406\u6d78\u4fe1\u6703\u5bcc\u6cf0\u5e7c\u7a1a\u5712 Truth Baptist Church Empower Kindergarten<\/title>\n<meta name=\"description\" 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