Medical Video: Kids workout 1 Beginners
Heating is important to do before exercising, and don't forget it. Not just adults who need to warm up, young children also need to stretch their body muscles before "plunging" into physical activity - whether it's for sports or just playing with friends. What is the importance of warming up for children, and what are the movements you can show for children?
Children also have to warm up before physical activity
There are several reasons why young children are highly recommended to stretch muscles before starting to actively run around here and there, including:
- Prevent children from experiencing injuries during exercise such as sprains, cramps, or muscle tension.
- Helps recover the body after exercise.
- Keeping the child's body flexible and flexible as they begin to grow up.
- Extending your body movements.
- Increases joint and bone strength.
- Helps increase blood flow to the muscles.
Generally, young children are encouraged to stretch muscles with duration per movement ranging from 10 to 30 seconds.
What are the warm-up stretches for children?
Warming for children ideally includes movements that stretch the muscles to the maximum extent of their reach. The muscle pull can train the body muscles more flexibly even when in a state of rest.
Stretching can be done statically or dynamically. Static stretching is more focused on keeping the muscle from contracting near its range, while dynamic stretching is done with repetitive movements without holding it back to contracting. Static stretching is usually more effective to relax the muscles, while dynamic stretching is done to help flexibility in doing movement.
Here are some stretching movements for children that you can try at home:
1. Child's pose
Child's pose or the one in Sanskrit called balasana is one of the yoga movements carried out to take breath. This movement is suitable as a warm-up for children before exercise, while it can also be a cooling after exercise.
To do this movement, sit in a kneeling position where your buttocks are above your feet. Slowly bend your baby's body with his hands on his head and let his forehead touch the floor. Hold this movement for 20 to 30 seconds.
2. Shoulder stretch
Lift your little one's left arm forward, parallel to his chest. Bend your right hand to hold your left arm so that your shoulders are raised. Hold this movement for 30 seconds or until your little one feels the maximum stretch in his arm muscles. Then repeat on the opposite arm
3. Hamstring stretch
Ask your baby to sit on the mat with his back straight and his left leg straight forward and make sure the toes are pointing up. Bend your right leg and place your right foot along the knee or inner thigh of the left leg. Then, try to reach your left foot and adjust your breath. Hold this motion for 10 seconds, release and repeat with the other leg.
4. Side stretch
The position of the child stands with feet shoulder-width apart. Place his right hand on the right hip and left hand up. Gently lean toward the right as if trying to touch his right shoulder with his left hand. Hold stretch for 10 seconds, return to starting position and do the same movement with different sides.
5. Straddler stretch
Position the child sitting with both feet wide open. Place your arms and palms on the floor. Gently lean forward until the chest approaches the floor. Make sure the position of his back remains straight. Exhale and hold the position for 10 seconds. Return to starting position and inhale.
If your child has an injury or is practicing for a particular sport, consult a physical therapist or athletic trainer to determine the safest and most effective way to stretch.
Muscle stretching is also important after exercise
Not only before exercise, your child is also recommended to stretch muscles after doing physical activity. In essence, whenever your baby's muscles feel tense or tight, he is advised to stretch.