Did you know that kids who stretch regularly are less likely to experience sports injuries and more likely to stay active throughout their lives? Whether you’re teaching your children to properly warm up their bodies before they participate in sports or you’re simply looking for a good way to wake up their senses and boost their energy throughout the day, simple stretching exercises for kids can go a long way. Stretching helps improve flexibility, increases blood flow to the muscles, and even supports better posture — benefits that carry well into adulthood.
If you need family chiropractic care, we want to be your local solution. Bring the whole family and make it fun to optimize health, naturally.
The best part? You don’t need a gym membership or fancy equipment. All it takes is a little floor space and a few minutes of your time. Not only are these stretches great for your kids to learn, but they can be beneficial to your health, too. Making stretching a family activity is a great way to build healthy habits early, spend quality time together, and set your children up for a lifetime of wellness. Try these fun and easy moves with your kids today and start stretching your way to better health.
1. Overhead Arms
Stand with feet together. Reach arms straight up overhead without locking elbows. Hands can be touching or apart. Repeat 3-5 times.
2. Child’s Pose
Have kids kneel on the ground or mat with their toes touching and knees spread apart. Next, slowly bend over and touch the forehead down to the ground. Lay arms at sides and hold 3 to 5 breaths.
3. Cat-Cow
Start on all fours with the back flat like a tabletop. With eyes pointed at the ground, inhale and drop the tummy down, lifting the neck up. On exhale, lift the tummy and arch the back like a cat, eyes towards the belly. Repeat 5-10 times.
4. Arms Wide
Stand with arms out and thumbs pointing down. Gently push your arms back almost like you’re squeezing a ball between the shoulder blades. Repeat the stretch several times, moving slowly.
5. Shoulder Stretch
Stretch the right arm out in front of the body. Bend the left arm so that the left wrist rests on the back of the right arm. With the left palm facing the side, use the left arm to gently press the right arm across the body. Hold for 10-30 seconds, switch arms, and repeat.
6. Tricep Stretch
Raise the right arm overhead, palm facing the head. Bend the elbow so fingers touch or reach towards the upper back. Grab the right elbow with the left hand and gently pull until the right tricep stretches. Hold for 10-30 seconds, switch arms, and repeat.
7. Knee Lunge
Kneel down on the ground or mat, keeping back straight. Place left foot on the ground and press forward until knee bends 90 degrees. Place hands on left knee and hold for 10-30 seconds. Switch and repeat.
8. Butterfly Stretch
From a seated position on the ground or mat, place the soles of your feet together and hold them with your hands. Gently press your knees down to increase the stretch. Kids can also bend slightly forward to reach their forehead towards their feet.
9. Straddle Stretch
Sit down on the ground or a workout mat with legs apart. From the seated position, bend slowly over the right leg, then to the center, then over the left leg. Hold each pose for 10-30 seconds.
10. Side Lunge
Stand straight with legs apart. Legs should be wider than hip-distance apart. Bend one leg at a 90-degree angle, keeping the other leg out straight with toes and heels pointing at a 45-degree angle. Stretch the inner thigh and hold for 10-30 seconds, keeping the back straight. Switch sides and repeat.
Carlson Chiropractic Center is a state-of-the-art health and wellness chiropractic center in Joplin, Missouri. Our team of doctors maintains a strong focus on prevention and is dedicated to helping people achieve wellness objectives by treating neuromuscular complaints such as back, neck, joint, arm, and leg pain.
