Why Stretching Is Important For Children



08.02.23



By Free Motion Physiotherapy





As a parent or sports coach, your children’s or athletes health and well-being are a top priority. We all know the importance of exercise... and especially for growing children.


According to research participating in sports or regular exercise at a young age can help boost a child’s self-esteem and develop other critical skills, such as learning how to work with others and the value of practice in developing new skills. Additionally, exercise improves their cardiovascular health and bone density, as well as teaching them healthy habits from childhood to establish a foundation for lifelong health.


While exercising is an important habit that children should be practicing regularly, they could be missing out on a crucial factor...stretching! Stretching is a fun and easy way to teach children about flexibility and healthy habits.


Stretching is important before and after exercise sessions to avoid injuries and keep their body in shape. It is good for children of all ages. Whether children are at a sports workshop, working hard in the middle of the season, or heading into a big game, you can help them get ready with some great, safe stretches and routines.



The Benefits of Stretching



  • To reduce or alleviate pain (local or referred) by reducing inflammatory and nociceptive (pain) chemicals.
  • To increase the blood flow to the area.
  • To help relax the tight bands of muscle.
  • To deactivate the myofascial trigger points. Dry needling is done in conjunction and combination with other physiotherapy techniques and exercise prescription and is not commonly done as a stand-alone treatment.

Dry needling is done in conjunction and combination with other physiotherapy techniques and exercise prescription and is not commonly done as a stand-alone treatment.



When to Stretch?



The types of stretches recommended may vary by activity. It can help to break them down into two groups: static stretches and dynamic stretches. In many cases, it is most effective to combine both types before and after any activity. Dynamic stretching is typically recommended before exercise. Static stretches are best after sports or other physical activities and can aid in soothing tired muscles and preventing muscle cramps.

  • Dynamic Stretches: Dynamic stretches involve movement and activate the muscles in a way that feels more like an athletic activity. This allows stretching with movement instead of prolonged holds of the position.
  • Static Stretches: Static stretches are more traditional, stationary stretching exercises. They involve holding a position in which a muscle is stretched for an extended period- at least 30 seconds. You should hold the stretch position without bouncing and focus on taking steady breaths.


Simple Stretches for Young Athletes



1. SIDE LUNGES

  • Stand with your feet together
  • Take a large step to the left
  • Bend the left knee while leaning toward the left side
  • Keep your back and the right leg straight
  • Hold for 5 seconds
  • Then return to your upright position
  • Repeat 5 times to each side


2. BUTT KICKS



  • You can do this standing still or slowly running forwards
  • Stand with both hands behind your back on your buttocks
  • Kick up your feet trying to hit your hands as you run
  • Count 20 kicks


3. GIANT TOE-KICKS



  • You can do this standing still or slowly walking forwards
  • Step firmly with your right foot
  • Kick your left foot high, keeping your leg straight and reach forward with your right arm
  • Touch your right hand to left toe and hold for 2 seconds
  • Drop leg and repeat on the other side
  • Repeat 5 times each side


Static Stretches



1. HAMSTRING STRETCH

  • Sitting on a mat or other comfortable surface,
  • Straighten both legs in front of you
  • Make sure your back is straight
  • Lean forward slowly, reaching for your toes as you exhale
  • Hold this stretch for 10-15 seconds and return to the upright position
  • Repeat 3 times


2. KNEES TO CHEST



  • Start by lying on the floor and bending your knees and bringing them to their chest.
  • Hold your knees here with your arms and breathe regularly
  • Hold for 15 to 20 seconds and repeat 3 times


3. CHILD’S POSE



  • Kneel on the ground with your knees spread apart and your toes touching
  • Guide your forehead to touch the ground, add a towel or pillow if it doesn’t reach
  • Arms can be placed at the sides or in front of your head
  • Inhale and exhale deeply, hold for 10-15 seconds.
  • Repeat 3 times


4. STANDING QUADRICEP STRETCH



  • Stand supported by holding onto a wall or chair
  • Pull the foot behind to the buttocks
  • Try to keep your knees close together
  • Hold for 20 seconds
  • Repeat 2 times on each side.


Remember, all stretching should be fun and healthy. Your muscles may feel a little sore, but if the children say something is painful, stop and listen. Seeing a Physiotherapist and having a full assessment can also help you understand which stretches would be most beneficial for an individual child. Stretching makes your body better, so teach the children to always listen to their body and have fun!



Contact us!



For any enquiries, please feel free to contact us.

Phone: +27(87) 702 7850

Email: info@freemotionphysio.co.za

Website: www.freemotionphysio.co.za



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