15 Stretching Exercises For Kids

Incorporating exercise as a habit helps children be agile and energetic. Therefore, I am going to enlighten you 'all with some fun and simple stretching exercises for kids to keep them active and occupy them with something productive. Stretching keeps the mind at peace and increases concentration. 

1. CHILD’S POSE

This posture stretches the entire body. It decreases stress and helps to relax.

• Kneel the knees, bow forward, and touch the forehead on the mat/floor.
• Stretch the arms further with the palms elongated in front of the head.
• Position the lower half of the body in such a way that the bums touch the heel.
• Inhale and exhale calmly in this pose and hold your breath for at least 30 seconds.

2. BOW POSE

Bow posture is known to increase spine flexibility. Incorporating the practice of this exercise regularly helps minimize the tightness and tension in the neck and back area, additionally releasing muscle soreness. It's an amazing exercise to improve blood flow and increase muscle strength. 

• Lie on the belly with the head facing forward, folding the knees, and then hold the right ankle with the right hand and the left ankle with the left hand.
• Inhale and raise the chest and knees while still grabbing the ankles with hands.
• Exhale while slowly bringing down your chest and feet. Return to the original pose in step one.

3. COBRA POSE

Cobra pose helps with getting rid of backache, increasing hunger, and reducing abdominal fat. It also helps in making the stomach and spine stronger.

• Lie down on the belly with face downwards, elbows bent, placing the hands next to the face.
• Slowly push the hands on the floor and raise the body upwards while straightening the elbows and lifting the head.
• Keep the weight on the palms while raising the upper body.
• Hold the pose for 10-15 seconds and then go back to step one.

4. SEATED TOE TOUCH

This stretching exercise is perfect for the hamstring and lower back. It reduces hamstring pain or tension, bends or angles the spine, and increases the motion of the hips.

• Sit in a straight position with legs forward and feet together.
• Slowly flex forward while touching the toes. Be in the same position for 15-30 seconds then return to the starting position.

5. DOWNWARD FACING DOG

This is the most fun stretching exercise for kids who want to improve their calf muscles and hamstring making them stronger. It also composes the brain, stimulating the body and building up digestion.

• Lay down on the mat facing downwards
• Slowing pushes the weight backward with hips moving backward too. The hips should stay pushed up in the air.
• Legs straight- keep pushing to the rear until the body forms an inverted V-shape. 
• Hold the posture for 10-20 seconds until coming back to the original position. 

6. BUTTERFLY POSE

The butterfly pose is one of the most fruitful stretching leg exercises as it makes the muscles in the inner thighs and hips much stranger.

• Sit on the mat with back straight while legs in cris cross position.
• Bring the soles of the feet together
• Hold feet with hands and start swinging the knees up and down in a motion like flapping of butterfly wings.

7. TREE POSE

• put the right foot firmly on the ground while slowly lifting the left foot, inserting the sole on the right knee.
• Now, join both hands and raise them in the sky. 
• Stay in this position for 15 seconds then return to the original position. 

8. WARRIOR POSE

• Stretch the legs at a comfortable wide angle that extends beyond the hips.
• Turn the left toes inward and the right toes outward
• Now raise both the hands until they are parallel to the ground,
• Bend the right knee to the point where the front toes are still visible from your point of view and remain in this position for fifteen seconds.

9. CAMEL POSE 

• Kneel with sufficient space between legs.
• Place both hands on the lower back.
• Use the hands gently to push the back forward and move the head back.
• Gently go back until you can firmly hold the ankles with your hands.

10. ROCKING PLANK

• Position yourself parallel to the ground in a ground-facing posture. You can do so by using the forearms as support in front and toes stretched at the bottom.
• Ensure neither the head nor the buttocks are raised, and the whole body should be in a straight line.
• Remain in this position for 10-15 seconds then return to the starting. 

11. THE WHEEL POSE

• Lie down with your knee bent and your ankle tucked next to the buttock.
• Place the palms under the shoulder.
• Now, lift yourself to the ground with the help of the palm and ankle.

12. CAT COW STRETCH

• Lie down on a tabletop position with all four resting, head straight and back flat.
• Inhale and bend the back downward (cow position)
• Exhale, round the back upwards, forming an arch (cat position)
• Alternate between the two postures five times or as your preference.

13. KNEE LUNGE

• Stand straight with your hand on the waist.
• Step forward, ensuring the knee is in line with the ankle.
• Squat down with the other leg stretched.
• Hold for a few seconds and then switch legs.

14. CROSSBODY SHOULDER STRETCH

• Stand straight with feet at a shoulder-width distance.
• Raise the right arm horizontally and move it towards the left.
• Use the left hand to push the right elbow while still stretching the right arm.
• Hold for some seconds and then repeat with the other hand.

15. TRICEP STRETCH

• Sit or stand upright.
• Raise the left hand, and bend to touch the upper back center.
• Use the right hand to support or push the left elbow.
• Repeat by switching arms.
• This can be done in a standing or sitting position.

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