Children are generally flexible, but if they experience tension in their hamstrings, immediate steps should be taken to correct this problem. The anatomy of the hamstrings for children and adults is the same, so any hamstring stretch will work. The best stretches are simple, static stretches; complicated or dynamic stretching may be harder for children to do correctly than for adults. If the hamstrings are tight, it is even more important that stretches be gentle, using proper form.
Why Children Need to Stretch
There is a misconception that since children are more flexible than adults, they do not need to stretch. Children are susceptible to getting tight muscles, especially during puberty. Rapid bone growth, combined with a lot of exercise and a lack of stretching can result in leg aches and night cramps, but stretching the hamstrings is one way to prevent this problem. Children also should be taught correct stretching when young so it will set them up to stretch as adults and prevent age-related loss of flexibility.
Static One-Legged Hamstring Stretch
This stretch is an exercise appropriate for children, especially before running. This exercise also gives kids the chance to practice counting. To perform this stretch for the hamstrings, have the child sit on the floor with his right leg straight and the bottom of his left foot against his right inner thigh. The left leg is bent. Reach forward and count slowly to 10. Repeat on the left leg.
Static Stretch with Internal Rotation
The static stretch with internal rotation stretches the hamstring from a different angle than the one-legged stretch. Children are more active than adults and therefore more likely to develop muscle tension in more places because of the variety in movements from exercise, just like athletes. Internally rotating the leg and then stretching the hamstring lengthens the outside of the hamstring muscles while still keeping the exercise simple. To perform this stretch, sit in the same starting position as the one-legged hamstring stretch and turn the right leg inward so the toes point left. Have the child bend forward and count to 10, then repeat the stretch on the left leg.
Static Stretch with External Rotation
The static stretch with external rotation involves turning the stretching leg in the opposite direction as the internal rotation exercise. This lengthens the inner portion of the hamstring muscles. Sit in the same starting position with the right leg straight and then turn the leg outward so that the toes point to the right. Reach for the toes and count slowly to 10. Repeat with the left leg. Over time, the child may work up to holding the stretches for 20 seconds.
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