Stretching can be confusing. Parents often wonder how their kids should be stretching and when they should be doing it. Here is some fundamental information on stretching.
*An important rule of thumb is to never stretch a cold muscle. Always make sure the muscles are warm before you stretch, or you can risk pulling the muscle.*
There are 2 types of stretching that are incorporated into almost every workout:
- 1) Dynamic stretching, and
- 2) Static stretching.
Dynamic stretching happens during the warm-up and involves movement. This is how it works. Start with some basic cardio to get your whole body warm. Then focus on specific muscles and joints that you will be using during the workout. If you’re a pitcher, you’ll warm up your pitching shoulder. If you are a dancer, you will want to get your feet, ankles, and calves warmed up, and so on. Move these specific body parts through their range of motion with swinging, rotating, and flex and stretch movements. This will help you avoid injury while you are doing your workout. You can hold a position during dynamic stretching, but for no longer than 10 seconds. Once you reach 10 seconds, you start to hit the static stretching point. Once you’ve done this, you’re ready for your workout!
Static stretching happens at the end of the workout, and it involves held positions. To do this, go to a stretch position and hold it for 30 to 60 seconds. This stretching is designed to increase flexibility and reduce injury down the line, making you more limber and able to access a greater range of motion. It’s a great way to cool down and get your body more flexible and ready for the next workout.
Energetic Juniors specializes in personal training for kids (in fact, that’s all we do!) If you’re looking for a trainer to work with your child, take a look at the full range of personal training sessions we provide. Contact us at 212-879-1566 for more information. Take a look at our site www.energeticjuniors.com