In this post, I wanted to discuss the importance of stretching for kids, how it can decrease the risk of injury and promote flexibility, the different types, and things to consider when stretching as a child.
Why is stretching important?
Stretching is the main activity before a workout. Stretching increases blood flow through muscles and helps kids avoid injuries. There are physical benefits but also mental and emotional benefits to stretching. Stretching can manage stress and calm the mind.
Also, you have to be careful not to stretch the wrong way as it could cause a decrease in muscle strength and performance. On the other hand, stretching the right
way can reduce muscle injuries and improve athletic performance.
What are the different types of stretches?
There are three main categories for stretching: static stretching
Static stretches: Static stretches are more common and held for at least 30 seconds. They are best after sports and can aid with muscle cramps. They can either be done by a partner or actively by yourself.
2. Dynamic stretches:
Dynamic stretches involve exercising the joints and muscles with quick movements. These are performed before physical activity. Some examples are lunges and quad stretches.
There are two types of dynamic stretching:
Active: Moving limbs to their full range of motion and repeating many times.
Ballistic: Rapid movements and "bouncing" at the end of the motions. This type is no longer recommended due to an increase in injury risk.
3. Precontraction stretches (less common):
This involves contractions of muscles before stretching. The most common type is proprioceptive neuromuscular facilitation (PNF) and this includes "contract-relax", "hold relax", and "contract-relax agonist contract". These stretches include contracting a muscle and holding it for 10 seconds. Resistance can come from a partner or a band. Also, a physical therapist or athletic trainer can assist. Other types of contract-relax stretching
(post-isometric relaxation, post-facilitation stretch,
and others) are all different variations of precontraction
stretching.
What are a few common stretches for kids?
Child's pose: Kneel on the ground with your knees apart and your toes touching. Move your forehead to touch the ground and keep your hands at your sides.
Butterfly stretch: Start in a seated position. Press your feet together and hold them with your hands. Press your knees down as far as you can go.
Cobra pose: Lie on your stomach with your hands and shoulders pointed back. Inhale and raise your chest, straightening out your arms.
Crossover Toe Touch: Stand with your feet together and your arms by your sides. Bend down and try to touch your toes.
Arm circles: Swing both your arms (or one at a time) in a 360 circle. Make sure to move your arms both backward and forward.
How about youth athletes?
Youth athletes should stretch at least 3 times a week after they have warmed up or worked out. Stretching before warming up is not recommended by the American College of Sports Medicine but rather after warming up. After a 10-15 minute warm-up and after you begin to sweat, you should stretch. It is important to do it at this time because your muscles will be more elastic making stretching safer.
What are some things to consider for children?
It is important not to overstretch as this can cause injuries in kids and teens. Since kids have growth plates, stretching can lead to bone injuries rather than muscle issues (as their bones are growing faster than their muscles). Not only this but muscles tend to be tight in children due to them growing so it might be easier to overstretch.
Kids also don't have enough development for strength training in the same way that adults do. Kids use their nervous systems to control their joints. Holding stretches too long can impair their nervous system.
For more information:
https://kidshealth.org/en/teens/stretching.html https://mountainkidslouisville.com/blog/stretching-important-child-can-make-fun/
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