Some children may be difficult to play sports. So that the muscles remain trained and flexible, you can invite them to do various stretching movements that are simple and can be done anywhere. Stretching should also be done routinely, so that when you move or play, the risk for injury becomes less. Curious about how easy stretching for children is at home? Come on, see the explanation below.
Benefits of stretching for little ones
Children tend to move freely while playing or doing activities. Although the body is more flexible than adults, it does not mean that the muscles and joints are not vulnerable to injury.
Reported from Live Strong, stretching should be done by everyone, including children, to avoid bodily injury. Routine stretching will make the muscles and joints flexible, expand the range of motion, and improve posture. If you can make your child do a routine stretching movement, then you have taught it one of the principles of healthy living for 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 continuously during the 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 then to the lower body. Do 20 to 30 seconds each stretch and repeat several times as needed. Don't forget to adjust your breathing to be more relaxed ...
If a 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 simple and easy to follow stretching movements for children, such as:
1. Child's pose
This movement is also called balasana and is a good way for children to start and end stretching. The trick is to fold your legs back like a kneeling position. The part of the shin and the back of the foot are attached to the floor.
Then, slowly bend your body until your forehead touches the floor. Extend your hands forward (on the side of your head) and stretch your palms to the floor. Then, take a deep breath, hold up to 3 to 5 breaths and slowly exhale.
2. Cat-cow pose
This stretch is very good for the spine and also strengthens the abdominal muscles. Take all fours, like the shape of a table. Make sure the back should be flat, the eyes should face straight to the floor.
Then, inhale by lifting your neck slowly and head up. Then, exhale accompanied by lifting your stomach and spine until your back curves like a cat. Make sure the little one's eyes look towards the navel. Do it for 5 to 1 repetitions.
3. Stretch arms
There are many stretching movements for the upper body, shoulders and arms. Do it by standing up straight, lifting one hand up and one hand forming elbows on the hips. Then, the straightened hand is directed to the side. Do it alternately.
Next, raise your right hand up, bend your elbow and stick your palm to the back of your shoulder. Hold the hand with your left hand. Do it for 10 to 30 seconds and repeat by changing hands. This movement flexes the forearm and wrist muscles.
Then, move to flex the forearm and shoulder muscles. You do this by pointing your right hand to the left side and locking it with your right hand. Hold for 10 to 30 seconds then repeat and do it alternately.
4. Butterfly stretch
This stretch is easiest to do, which is to sit up straight by bending your legs and sticking your feet together. For the first time, the child can put both hands on the feet. When you get used to it, your elbows can rest on your knees.
As the name implies, this movement will form a butterfly. The point is to flex the leg muscles and around the groin. Hold this motion for 10 to 30 seconds and adjust your breath.
5. Hamstring stretch
This movement is carried out in a sitting position. The stretch of legs is straight forward and the toes are pointing up. Then stretch your hands forward and place them on your thighs. Slowly, bend your body and try to reach the tips of your toes with your hands. Hold for 10 to 20 seconds. This movement flexes the leg muscles, thighs, back and arms.
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