5 Easy stretching movements for children

Some children may find it difficult to get along with sports. To keep his muscles trained and flexible, you can ask him to do a variety of simple stretches that can be done anywhere. Stretching should also be done regularly, so that when you are doing activities or playing, you reduce the risk of injury. Curious about stretching movements for children that are easy to do at home? Come on, see the following explanation.

The benefits of stretching for your little one

Children tend to move freely when playing or doing activities. Even though his body is more flexible than an adult's, that doesn't mean his muscles and joints are less prone to injury.

Reporting from Live Strong, stretching should be done by everyone, including children, to avoid injury to the body. Regular stretching will keep your muscles and joints flexible, expand your range of motion, and improve your posture. If you can get your child to do regular stretching movements, then you have taught him one of the principles of healthy living to your little one.

It is not impossible that children who rarely stretch will experience muscle cramps or stiff muscles. Especially if the child just sits all the time during class and does not do outdoor activities. For that, encourage children to get used to stretching.

Various kinds of stretching movements for children

The stretching movement should start from the spine first, then move to the upper body and then to the lower body. Do 20 to 30 seconds of each stretch and repeat as many times as needed. Don't forget to make your breathing more relaxed ..

If your child is recovering from an injury or after recovering from an injury, you should first consult a doctor or physical therapist to determine the safest and most effective way to stretch. Here are some stretching movements for children that are simple and easy to follow, such as:

1. Child's pose

source: momjunction.com

This movement is also called balasana and is a great way for children to start and end stretches. The trick is to fold your legs back in a kneeling position. The shin and instep are attached to the floor.

Then, slowly bend over until your forehead touches the floor. Extend your arms forward (beside your head) and stretch your palms toward the floor. Then, take a deep breath, hold for 3 to 5 breaths and exhale slowly.

2. Cat-cow pose

source: thecenter.com

This stretch is very good for the spine and also strengthens the abdominal muscles. Get on all fours, like a table shape. Make sure the back should be flat, eyes should be facing straight on the floor.

Then, inhale, slowly lifting your neck and head up. Then, exhale accompanied by lifting the stomach and spine so that the back arches like a cat. Make sure your little one's eyes are looking towards your belly button. Do up to 5 to 1 repetitions.

3. Stretch the arms

There are many stretches for the upper body, shoulders, and arms. Do this by standing straight, lifting one hand up and one hand forming the elbow at the hip. Then, the hand that is extended upward is directed to the side. Do it alternately.

Next, lift your right hand up, bend your elbows and place your palms on the back of your shoulders. Hold that hand with your left hand. Do this for 10 to 30 seconds and repeat by changing hands. This movement flexes the muscles of the upper arm and wrist.

Then, do a movement to flex the muscles of your upper arms and shoulders. You do this by directing your right hand to the left side and locking it with your right hand. Hold for 10 to 30 seconds then repeat and alternate.

4. Butterfly stretch

source: .co.uk

This stretch is easiest to do, which is to sit up straight with your legs bent and the soles of your feet pressed together. For the first time, the child can place both hands on the feet. When used, the elbow can rest on the knee.

As the name implies, this movement will form a butterfly. The point is to flex the leg muscles and around the groin. Hold this movement for 10 to 30 seconds and catch your breath.

5. Hamstring stretch

source: huffingtonpost.com

This movement is done in a sitting position. Extend your legs straight forward and toes pointing up. Then stretch your arms forward and place them on your thighs. Slowly bend over and try to reach the tips of your toes with your hands. Hold for 10 to 20 seconds. This movement flexes the muscles of the legs, thighs, back, and arms.