Stretching Exercises for Kids

When someone boasts that he is exercising for such and such time period, we unconsciously starts looking for muscles on him. Does the exercises only mean taut and bulging muscles? The exercises imparts us flexibility, endurance, and strengths. Weightlifting and such activities are okay for adults, but what about kids. Can you imagine them doing it? Well, they don't need to at their age because connective tissues in their body are still immature and extremely supple, rather, they should be more focused on doing it for flexibility. It must also be kept in mind not to overdo these exercises as it may prove to be counterproductive.

Stretching Exercises for Children

Exercises, for kids, are equivalent to playing games and being physically active, which they most certainly are when they are riding bikes, playing baseball, soccer, tag at home or at recess. However, in their gym class or soccer practice or a dance class, before starting the main activity, doing some exercises is helpful. These stretches prepare muscles and joints of their immature bodies for the zestful bending, twists and jumping that the kids can bring to any activity. The forewarned muscles and joints can prevent sprains and strains by providing for the full range of motions the kids may subject them to.

Kneeling Stretch
This is a simple yoga posture that can be used at the beginning or the end of the workout. Instruct the child to kneel with the feet pressed together and the knees apart. Let him slowly bend over so that the forehead touches the floor. The hands can be positioned in two way. Ether they can be placed by the sides, extending towards legs with the palm facing up. The other way is to fully stretch them, in the front, with the head between them and palms facing downward. Holding this position for up to 5 breath is beneficial for the kid.

Cat's Stretch
This is useful for the kids to work on their spine and abdominal muscles. Instruct the child be on his hands and knees with no tension in the back. Eyes should be focused on the ground. It starts by inhaling a breath, however, while doing it the spine muscles need to be relaxed. It helps in letting the spine and belly down. At the same time, the neck and head needs to be raised slowly.

When it is time to exhale, push the belly and spine up which makes the kid's posture look like a cat that is arching its back. Instruct him to move the neck and head downward so that he is looking at his belly button, in this posture. This completes one cycle and 5 such cycles are enough for a child. At the end of 5th cycle, it is important to assume the starting position and hold it for some time.

Lower Back
As the name suggests, it is useful to target the muscles of the lower back, inner thigh and those on the back of the thighs (hamstrings). Instruct the child to sit on the ground and assume the straddle position. Stretch the legs in front and move them apart. Place the palms on the ground in the middle of outstretched legs. Let him bend over the left leg slowly and hold the stretch for 10-30 seconds or as long as he can. Repeat the stretch by bending over the right leg and the hands placed in the middle of outstretched legs. It is very important to recover from the bend slowly without causing jerky movements which can cause sprain or strains.

Shoulder Blades
Like the above two exercises, it is a simple stretch to perform. Instruct the child to stand with his arms stretched out and parallel to the ground. The palms are to be kept facing backward and the thumbs pointing to the ground. Slowly move the arms backward. The movement of arms shouldn't end at the shoulders rather it must extend to the shoulder blades. Tell him to do this exercise as if he is squeezing a ball between his shoulder blades. This thought may send him giggling and may make him think that he is learning one of the fun stretches. This may renew his enthusiasm in the activity if he is feeling overstretched by now. In addition to performing this stretching exercise, hand strengthening exercises such as wrist curls, grip balls, wrist rolls can be helpful.

As a rule of thumb, these routines should never be done before a warm-up. The cold muscle are less pliable and resistant to stretching. Performing aerobic exercises, jogging or running for 20-30 minutes before the stretches is necessary to warm up the body. The sports-specific stretches for kids are really beneficial when they are executed in slow and controlled manner. The focus should be on the form and the flow of motions demanded by these exercises and techniques and on the targeted muscle groups.