10 Fun Stretches for Kids

10 FUN STRETCHES FOR KIDS

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DANCING IS A FUN EXERCISE FOR YOUR CHILDREN TO ENGAGE IN AT HOME ALLOWING THEM TO STRETCH SOME MUSCLES. GIVE THEM THE FREEDOM TO PUT ON THEIR FAVOURITE OUTFIT TO SET THE MOOD RIGHT, BUT ENSURE THAT THESE CLOTHES ALLOW FOR BIG MOVEMENTS. READY? LET'S DANCE!

#1 The Blooming Flower (Shoulder Warm-up)

Have your child sit cross-legged, with the soles of their feet pressed together and knees stretched out on each side.

Keep their back straight by positioning them against a wall, stretching upwards (similar to a flower growing up towards the sky).

Before the exercise, ask them to point out the number of blossoming flowers they want to see  – this number will determine the number of times they will need to do this exercise!~ 

~To perform the movement, get your child to follow these three steps:

1 / Carry a big imaginary ball with arms stretched out in front 

2 / Raise arms to the sky while keeping shoulders low 

3 / Stretch both arms widely to the sides

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#2 Reach for the Stars (Backbone & Hips Stretching)

1 / In the same position as exercise #1, have your child raise their arms to the sky to reach for the stars.

2 / The goal here is to catch as many stars as possible with their backs straight against the wall!

3 / Sprinkle a little more fun into this exercise by providing additional 'cues' like directing the shooting stars from left to right

#3 The Tortoise (Backbone & Hips Stretching)

1 / Get your child to round their back and bend away from the wall

2 / Proceed to bow forward, allowing the forehead to touch the ground

3 / Tilt chin upwards and look in front without lifting the back to stretch the neck

4 / Slowly sit up with back pressed against the wall

~*Go ahead and repeat this exercise several times. Improve your child's flexibility by making them touching their nose as close to the ground as possible in step #2.

#4 The Butterfly (Hips Opening)

This exercise helps in improving their range of motion and flexibility of joints!

 

1 / Have your child sit up straight, cross-legged, with soles pressing into together and hands placed on knees

2 / Akin to butterfly's wings, stretch knee inwards and outwards lightly

*Wear socks or do this exercise on a mat to prevent abrasion of feet against the ground

#5 The Flying Ladybug (Hamstring Stretching)

1 / Similar to little ladybugs, have their fingers slowly 'crawl' forward and towards to their toes

2 / When bending forward, try to kiss the knee if possible

3 / Then, get them to imagine themselves as ladybugs flying up to the sky by lifting their arms above the head in a crown position

4/ To complete the movement, simply open their arms laterally to the ground

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#6 The Feet Challenge (Posterior Chain Stretching)

1 / In the same position as #5, try grabbing the right foot with the right hand and lifting the foot as high as possible

2 / Repeat the same exercise with alternate hands and legs

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#7 The Slide (Quadriceps Stretching)

1 / Get your tot to lie on their backs for this exercise!

2 / Bring their feet as close to the bottom as possible while bending their legs and pointing their knees towards the sky

3 / Get your child to grab their ankles with their hands for stability

4 / Then, get them to mimic the shape of a slide by lifting their pelvis as high as possible without raising their head from the ground

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#8 The Basket (Anterior Chain Stretching)

1 / Get your child to lie on their stomach

2 / Then, lift both the chest and legs upwards at the same time to reach out and grab feet with the hands (pic #1)

3 / Go ahead rock back and forth, but don't force it!

4 / Next, while keeping the legs straight and lying on their stomachs, your child can push him/herself off the ground with the hands, keeping the arms straight and the shoulders low (pic #2)

5 / Proceed to bend knees inwards while tilting head backwards to touch the feet with the back of the head (pic #3)

6/ To recover and relax the back muscles, engage in child's pose! (pic #4) 

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#9 The Boat on Water (Splits Exercise)

Join your child for the last two exercises! 

 

1 / Facing each other, open your legs in a V-shape out, pressing against each other's feet

2 / Then, hold each other's hands and rock back and forth while keeping your legs straight

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#10 The Eiffel Tower (Posterior Chain Stretching)

1 / Still in pairs, stretch your legs up towards the sky, keeping your feet against each other's

2 / Try to hold this 'Eiffel Tower' for 10 seconds!

3 / This exercise will probably end with a slow-motion fall but it will make the whole family laugh! A great exercise to end this session in style!

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We hope you had a great time with your little dancer!