Warm up suitable for children before starting to play

Warming up is important before exercising, and don't forget it. It's not just adults who need to warm up, young children also need to stretch their body muscles before “jumping in” on physical activity - be it for sports or just playing with friends. What is the importance of warming up for children, and what movements can you model for children?

Children should also warm up before doing physical activity

There are several reasons why young children are strongly encouraged to stretch their muscles before starting to actively run around and around, including:

Prevent children from getting injured during sports such as sprains, cramps, or muscle tension.
Helping the body's recovery process after exercise.
Keeps the child's body flexible and supple as they start growing up.
Extending the range of gestures.
Increase joint and bone strength.
Helps increase blood flow to muscles.

Generally, young children are encouraged to stretch the muscles with a duration of 10 to 30 seconds per movement.

What are some warm-up stretches for children?

Warming up for children ideally includes movements that stretch the muscles to their maximum reach. The pull of these muscles can train their body muscles to be more flexible even when they are in a resting state.

Stretching can be done statically or dynamically. Static stretching focuses more on holding the muscle until it contracts close to the limit of its range, while dynamic stretching is done in repetitive motion without holding it to contract. Static stretching is usually more effective to do to relax muscles, while dynamic stretching is done to help muscle flexibility in carrying out movements.

Here are some stretching movements for kids that you can try at home:

1. Child's pose

Source: Kim Fisch Yoga

Child's pose or what in Sanskrit is called balasana is a yoga movement that is done to take a breath. This movement is suitable to be used as a warm-up for children before sports, as well as being a cool down after sports.

To perform this movement, sit on your knees with your buttocks resting on the soles of your feet. Slowly bend over your little one's body with your hands above your head and let the forehead touch the floor. Hold this motion for 20 to 30 seconds.

2. Shoulder stretch

Raise your little one's left arm forward, parallel to his chest. Bend your right hand to hold the left arm, so that the shoulders are raised. Hold this movement for 30 seconds or until your little one feels the maximum stretch in his arm muscles. Then repeat on the opposite arm

3. Hamstring stretch

Source: Very Well

Ask your little one to sit on the mat with his back straight and left leg straight forward and make sure the toes are pointing up. Bend your right leg and place the sole of your right foot along the knee or inner thigh of your left leg. Then, try to reach the toes of your left foot and catch your breath. Hold this movement for 10 seconds, release and repeat with the other leg.

4. Side stretch

The position of the child standing with feet shoulder width apart. Place his right hand on the right hip and left hand upward. Slowly leaning his body towards the right as if trying to touch his right shoulder with his left hand. Hold the stretch for 10 seconds, return to the starting position and do the same movement with different sides.

5. Straddler stretch

Source: Pop Sugar

Position the child to sit with both legs wide apart. Place your arms and palms on the floor. Slowly bend forward until his chest approaches the floor. Make sure the position of the back remains straight. Exhale and hold the position for 10 seconds. Return to starting position and inhale.

If your child has an injury or is training for a particular sport, consult a physical therapist or athletic trainer to determine the safest and most effective way to stretch.

Muscle stretching is also important after exercise

Not only before exercise, your child is also encouraged to stretch their muscles after physical activity. In essence, whenever your little one's muscles feel tense or tight, he is advised to stretch.