Flexibility is an important component of physical fitness alongside aerobics and strength and endurance training. According to the American Academy of Pediatrics, children need to move their bodies through a full range of motion without injury, and the best way to achieve this flexibility is by stretching. Children should hold their stretches for 20 to 30 seconds without bouncing. Body stretching for kids involves learning how to exercise muscles from head to toe.
Head and Neck
Tilt your head slowly down to the side to try and touch your shoulder. Do not move your shoulders up to reach your head. Switch sides and tilt your head down to the other shoulder. Make a diamond pattern with your head by moving it to the front, the right, the back and the left, pausing as you come to each new direction. Move only your head and keep your shoulders and the rest of your body still. Smooth out the diamond into a circle by making the head movement continuous. Make diamonds and circles in the opposite, or counterclockwise, direction.
Shoulders, Arms and Hands
The elephant ear exercise focuses on stretching your shoulders and arms. Sit at your desk and link your hands behind your head. Keeping your chest and chin lifted, pull your elbows back so that they stick out like elephant ears near your head. Relax your arms to come out of the stretch. The American Chiropractic Association says children that use computers should perform hand stretches to reduce the possibility of suffering from carpal tunnel syndrome or chronic hand pain. Place your palms together in a prayer pose and squeeze them together for 10 seconds. Turn your hands in prayer pose in a downward position and firmly press your palms together for 10 seconds.
Back and Abdomen
Lie on your back and bend your knees up in the air to perform a leg hug. Grasp your arms together under your knees and pull your knees close to your chest in order to stretch your lower back. The inchworm stretch is an exercise that you can do to stretch your back and abdomen. Sit on the floor with your legs extended in front of you and fold your arms across your chest. Scoot your body across the floor by bending your knees and pulling your hips, bottom and heels forward.
Hamstrings, Quadriceps and Calves
To stretch your hamstring muscles, stand with your legs wide apart. Imagine that you are a giraffe and need to bend down to drink water. Bend at the waist and place your hands far apart on the ground. Reach your head as close to the ground as you can. Hold the pose for a minute and slowly lift your upper body upright. Try the lion stretch to work your quadriceps and calves. Crouch low so that your bottom is resting on your heels. Place your hands flat on the ground in front of you between your legs.
References
- American Academy of Pediatrics: Promoting Physical Activity as a Way of Life
- "404 Deskside Activities for Energetic Kids"; Barbara Davis, MS, MFA; 2008
- American Chiropractic Association: Advice for Parents: Children Need to Practice Good Computer Ergonomics, Too
- "Active Start for Healthy Kids: Activities, Exercises, and Nutritional Tips"; Stephen J. Virgilio; 2006
- "The Yoga Zoo Adventure: Animal Poses and Games for Little Kids"; Helen Purperhart; 2006
