Although children tend to be more flexible than adults, especially men, stretching is still helpful for avoiding problems. Tight hamstrings, for example, may cause incorrect posture from a misaligned pelvis, pain in the lower back and injuries to the leg. Stretching the hamstrings is one countermeasure to tight hamstrings. Children's hamstrings do not change as they grow up so any type of hamstring stretch will do the trick. Children should be given simple stretches and monitored to ensure they stretch correctly.
Kneeling Hamstring Stretch
The kneeling hamstring stretch works all three hamstring muscles, including the semimembranosus, semitendinosus and biceps femoris. These muscles extend the hip and flex the knee, so to stretch the hamstrings you straighten your knee and bring your hip forward since these are the opposite movements to what the hamstrings do when contracted. Muscles need to lengthen to stretch. Therefore, kneel on the floor and extend your right leg straight in front of you. Children have tough knees but a folded towel can be placed under the knee that is on the floor for comfort. Place your left hand on the floor at your side to keep your balance. Grab your right toes with your right hand and pull them back slowly. Hold for 20 to 30 seconds. Do the stretch three times and then repeat on the left.
Wall Hamstring Stretch
Using a wall to stretch the hamstrings is as simple way to elongate the hamstring muscles. An adult may wish to gently help hold the leg down that the child is not stretching as it is easy to let this leg lift up and counteract the effectiveness of the stretch. To do this stretch with or without a partner, lie face up on the floor near a corner of a wall or in a doorway. Extend the left leg straight on the floor through the doorway or next to the corner so that the bottom of the right leg may be placed flat against the wall or door frame. With the right leg flat against the wall and the buttocks and back flat on the floor, a stretch should be felt in the back of the right leg. You can slide forward to increase the stretch or move your body backwards to lessen the stretch. The left leg must stay on the floor. Simply applying light pressure onto the left thigh can achieve this. Hold for 30 seconds and repeat on the left.
Hamstring Chair Stretch
The hamstring chair stretch uses a chair to place the leg that is being stretched on. A low railing or wall or an aerobic step may work better for a child depending of their height. To do this stretch, place the ball of your right foot on the edge of the chair or step with the heel in the air. Bend the right knee slightly and hold the left leg straight. Place both palms on the right thigh with the fingers interlaced. Then with your back straight, lean forward from the hips until a stretch is felt in the back of your right thigh. Hold for 20 to 30 seconds and do the stretch four times. Repeat on the left.
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