These exercises are geared towards children of school age.
Age group 6-10 years
- Shoulder rolls
- Arm lifts
- Hip rotations
- Knee lifts
- Jumping jacks
- Marching / Jogging
- All of these can be used before any exercise or sport
Age group 10-16 years
Use the same moves as above for variety but include more intense and aerobic moves as follows:
- Running in a circle
- Touch the floor then jump as high as possible
- Skipping
- Jumping jacks
Age group 4-16 years
- Feet apart – reach towards ceiling (stretches the abdominals)
- One hand on hip bend knees – lean to the left right arm overhead (stretches the waist)
- Repeat opposite side
- Sit on floor – bend left leg and left foot sits on inside thigh of right leg, slowly lean forward until you feel a stretch in the back of your thigh. (this stretches the hamstring)
- Repeat opposite side
- Standing position, place left foot on right thigh (Think crossing your legs); slowly bend as if sitting on a chair, lean forward slowly. This stretches the glutes, or your bottom. This is a large muscle used in most sports important muscle group to stretch.
NB: Always hold the stretches for up to 10 seconds before a game of sport or exercise, and when you finish always hold up to 30 seconds after sports or exercise. And remember NEVER bounce the stretch if it hurts listen to your body!