WHY KIDS SHOULD BE STRETCHING?

We are constantly encouraging our children to get off their tablets and to engage in physical activity and to get active. Although there is equal importance to get kids to stretch before and after participating in any type of physical activity. It is also good to motivate children to stretch when they wake up, before bed and when their muscles feel tense or tight. Stretching improves a healthy range of motion, increased blood flow to the muscles, as well as flexibility, which is great for injury prevention.

What are some stretches to include daily?

1. Child’s Pose

Most of us have all heard of this one, or attempted this stretch before.

• Kneel with toes touching and knees spread apart. (Some people prefer to keep knees together. Try both ways to see which is more comfortable.)
• Slowly bend over and touch the forehead to the ground. Arms can be at the sides, palms facing up, or extended in front of the head with palms on the floor.
• Inhale and exhale slowly and deeply; hold for 3 to 5 breaths.

2. Overhead Arm Stretch

This is a great stretch that works the upper body, shoulders, and arms.

• Stand up straight with feet together.
• With back straight, reach arms straight up and overhead, without locking elbows. Hands can be touching or apart.
• You can also do a very gentle backbend here. If you choose to bend backwards, keep chin and neck lifted.

3. Cobra Stretch

This stretch strengthens muscles in the upper back, stretches the chest and abdominals.

• Begin lying face down on, with head slightly lifted and hands sitting directly under your shoulders
• Point your toes on the tops of your feet on the ground
• As you breath out press your arms straight and lift upper body and front of the hips off the ground
• Keep your legs and feet relaxed and on the ground also
• Keep abdominals engaged

4. Straddle Stretch

This stretch is great for the legs

• Sit on the ground with legs apart (the width of the straddle is up to you, whichever is comfortable with a little challenge, without causing too much pain)
• Once seated, bend slowly over the right leg
• Then to the centre
• Then back to the left leg (try to hold each side for 30 seconds)

5. Hamstring Stretch

This is one we do often in our dance classes.

• In a seated position, extend two legs forward (make sure the legs are straight)
• Reach towards the ceiling with two arms
• Then lean forward, reaching for your toes (aiming to keep the legs straight)

In conclusion,

It is important that children learn correct and proper stretching techniques from a young age, as through repetition children will form habits, so we need to enforce correct form and techniques. Adding stretching daily into your child’s routine, should be reinforced early on, so it becomes a practice in their everyday lives.