One reward your child can reap from physical fitness is an increase in her flexibility. According to the American Academy of Pediatrics, children become more agile when they are able to stretch and move their bodies in a full range of motion. Encouraging kids to begin stretching in childhood can help them maintain limber physiques throughout life. A variety of physical activities are available for your kid to improve her flexibility.
Classes
Explore local gyms, community colleges or community centers for youth-oriented classes that focus on stretching and flexibility. Options include gymnastics, yoga, dance or martial arts. Before your child enrolls in a program, make sure the class suits your child's fitness and flexibility levels. The American Council on Exercise reminds parents that children going through growth spurts can be vulnerable to injuries as a result of tight or inflexible muscles. Know your child's physical limits to help prevent injuries in class.
Group Games
Divide kids into groups of four. Assign each group a letter of the alphabet. You and your teammates can increase your flexibility by working together to stretch your bodies into an alphabet letter. With your group, either lie down or stand to form your letter; have other kids try to guess the letter. To improve your hip and back flexibility, play limbo. Have two people each hold an end of a broomstick at chest height. One at a time, you and your friends should travel under the stick by leaning backward without letting a body part touch the ground or the stick, or you are out. After each round in which everyone has gone under the broom, lower the broom 2 or 3 inches. The game continues until one child is left.
Partner Stretches
Stand facing a partner and perform any bodily stretch that you want, such as bending at the waist and reaching for your toes. Your partner should copy or mirror the stretch that you are performing. Switch and let your partner do a stretch for you to mirror. For another partner exercise, stand with your arms at your side and lift them slightly behind you. Have your partner stand behind you and gently pull your wrists toward him to stretch your chest, shoulders and biceps.
Desk Exercises
To increase flexibility in your shoulders, sit at your desk and raise one arm above your head. Bend your raised arm at the elbow; reach your arm down as far as you can and scratch your upper back with your fingers. Perform the exercise with your other arm. Improve the range of motion in your wrists by placing your elbows on your desk and your hands up in the air. Make fists with your hands and twist both your wrists in an inward circle, or toward your torso. Switch and twist your wrists in an outward circle, or away from your torso.
References
- American Academy of Pediatrics: Promoting Physical Activity as a Way of Life
- American Council on Exercise: Kids in Motion
- "Trim Kids"; Melinda S. Sothern, Ph.D., M.Ed., C.E.P., et al.; 2003
- "Old Favorites, New Fun: Physical Education Activities for Children"; David Oatman; 2007
- "404 Deskside Activities for Energetic Kids"; Barbara Davis, MS, MFA; 2008
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