Safety Tips for Stretching Exercises for Kids

According to University of New Mexico Professor Len Kravtiz, stretching is still a controversial subject; however, this does not mean you should disregard it as component of fitness. Most youth athletic training programs incorporate flexibility training, and children should learn how to stretch safely and effectively. An extensive stretching regimen is generally not necessary for pre-pubescent children whose connective tissues are still immature and extremely supple. Instead younger children may benefit from executing sport-specific movements in a slow, controlled fashion allowing them to pay attention to the form and technique of each movement. Once children reach their pre-teen/teen years their connective tissues will begin to lose elasticity. At this point, a more traditional flexibility program to stretch all major muscles is appropriate.

  1. Never Stretch Cold Muscles

    • Always encourage children to warm up before they begin flexibility exercises. Stretching can do more harm than good to cold muscles as they are less pliable and do not stretch well. Young athletes should warm up their muscles by performing five to 10 minutes of moderate aerobic activity, such as jogging or stair climbing so they can stretch safely. Alternatively, they can stretch at the end of a workout when their muscles are sufficiently warm.

    Start on the Floor

    • Young athletes should stretch in a reclined or seated position first. Children are less experienced when it comes to maintaining proper posture and balance. The less they have to think about these factors, the more they can focus on correct stretching. When they have mastered stretches performed in a reclined or seated position, they may graduate to more challenging standing stretches.

    Hold the Stretch

    • If pre-pubescent athletes perform traditional stretching exercises, teach them to hold each stretch for no more than 10 seconds. For teenage athletes, traditional flexibility training may minimize the loss in range of motion that often occurs with puberty. Have teen athletes stretch all of the major muscles and hold each stretch for 15 to 20 seconds.

    Proper Breathing

    • Children sometimes hold their breath subconsciously while stretching. This practice is counterproductive as it leads to more tension. Remind children to breathe continually throughout stretching. They should breathe slowly and deeply to help relax the muscles and increase blood flow.