Regular stretching can improve a girl's flexibility and even help keep her from getting hurt. It should be a regular part of your fitness routine. Do stretching exercises at the end of your workout when your muscles are already warmed up. Hold each stretch for 30 seconds, and repeat each one three times. Stretch at the end of every workout you do.
Shoulder Stretch
Stretching your shoulders will help you keep climbing the monkey bars and throwing a ball. Stand with your feet as wide as your shoulders, keeping your knees slightly bent. Pull your belly button in toward your spine to keep your back straight. Cross one straight arm in front of your chest with your palm facing behind your. Grab your straight arm either above your elbow or beneath it. Pull your arm in toward your chest. You should feel this stretch on the outside of your shoulder. You can turn your head to look over your shoulder for a deeper stretch. Do this stretch on both arms.
Chest Stretch
Tightness in your chest muscles can give you a back ache. Stretching your chest muscles will prevent this. Standing with your feet wide and your knees bent a little, grab your hands behind your back. Straighten your arms and lift them away from your body. Keep your upper body straight while you do this stretch, and lift your face toward the ceiling. You should feel this stretching the muscles across your chest. Another way to do this stretch is with the help of your mom or dad. Have one of them stand behind you and pull your arms toward each other and up away from your body.
Thigh Stretches
To be able to run and jump, you need strong and flexible legs. Start by stretching the muscles on the front and the back of your thighs. Stand on one foot and lift your other foot off the ground. Grab the top of your foot and pull it toward your rear, stretching the front of your thigh. Release your foot, and put it on the ground in front of you. Place only your heel on the ground, lifting your toe to the ceiling. Bend the leg you are standing on a little bit, and put your hands on your thigh for support. Keep your extended leg straight as you lower your chest toward your legs, stretching the back of your thigh. Stretch the front and back of both thighs.
Calf Stretch
Walking, climbing stairs and hopping all use the muscles in your calves. Keeping them flexible will allow you to keep using them without pain. Stand by a wall, and place both of your hands on the wall. Stretch one leg behind you, keeping it straight. Point your toe at the wall and press your heel into the ground. Lean forward toward the wall, stretching the outside muscle of your calf. Next bend your back leg stretching the deeper muscle in your calf. Do both of these stretches on both legs.
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