Grow Well, Play Well: Daily Stretching Routines For Kids [Plus 5 Stretches To Try Today]

Stretching offers so many health benefits, including better flexibility, increased blood flow, and injury prevention. While we often associate stretching with exercise or sports injury prevention, children and teens can benefit greatly from a daily stretching routine. Whether they’re a youth athlete or not, all kids can benefit from increased range of motion, improved posture, and physical activity.

Here’s what you need to know about helping your child develop a stretching routine, including what daily stretches to do—and how to do them safely.

Building the Habit of a Daily Stretching Routine

Helping Kids Understand the Benefits of Stretching

A daily stretching routine for kids starts with building small habits and by helping them understand the benefits. Explain how better flexibility means healthier muscles and joints and better coordination for sports, which can reduce the chance of injuries. 

There are myriad benefits for mental health, as well, including relaxation, stress reduction, anxiety management, and enhanced focus. 

Developing New Habits

When getting started, it’s important to take it slow to build flexibility and stamina. During this time, you’ll want to help ensure proper form.

Here are some helpful tips for encouraging a daily stretching routine:

Keep it consistent. 

Whether winding down before bed, relaxing after the school day, or developing a morning routine, try to establish a consistent time for daily (or near-daily) practice.

Engage their imagination.

Stretching can be fun! Encourage kids to use their imagination by pretending they’re an animal or floating in space—fun ways to create body awareness. 

Start small.

Shorter periods of stretching are ideal both for younger kids with short attention spans, and for beginners who are just starting to enhance their flexibility. 

Stretching Safely: How To Do It Right

Let’s start with some basics.

Stretches can be categorized as “static”, which refers to holding a stretch for a certain amount of time, or “dynamic” which involves active movements instead of a held ending position.

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Static stretches are great for post-sports or exercise relief, ensuring muscles don’t become tight. Dynamic stretches are typically done during warm-ups as a way to prepare muscles for activity. 

Safety Tips

How can you tell if it’s safe to stretch? 

For one, a physical exam from your child’s pediatrician can determine if there are any particular stretches to avoid due to past injuries or health concerns.

A sports medicine specialist can also offer advice on creating a stretching routine that works best for youth athletes.

It’s important to remember that warm-ups are key, as cold muscles are more likely to strain. A short five- to 10-minute walk should be enough to wake up those muscle groups. 

Listening to Your Body to Avoid Overdoing It

It’s impressive to see advanced athletes, yoga practitioners, or friends with different body types hold a deep stretch, but it’s important for kids to remember that it’s not a competition. The goal is to stretch only as far as comfort allows; they should not be in pain. 

And if they’re building a daily stretching routine, it’s best to avoid long sessions each day. Short routines still build progress over time and too much overstretching can put stress on muscles, ligaments, and joints.

Have you read our blog post about Pediatric Overuse Injuries? Learn more here.

Five Types of Stretches to Improve Daily Health

Standing Quad Stretch

This stretch is great for quadriceps muscles, which can create better flexibility and support in knee and hip joints.

How to do it:

• For balance, place one hand on a wall. 
• Grab your left foot and pull behind, reaching your heel toward your glutes.
• Hold for five seconds, rest, and repeat on the right side.
• Repeat up to five times.

Watch our Standing Quad Stretch explainer video.

Lunges

Forward lunges and side lunges are great ways to increase flexibility of the hips.

Forward lunges: 

• Kneel on the left knee, placing the right leg forward at a 90-degree angle. 
• Keeping your back straight, lunge forward and hold for up to five seconds.
• Reset, rest, and repeat on the opposite leg. 
• Repeat for each leg three times (work up to five sets over time).

Side lunges:

• Standing with legs apart, bend the left knee.
• While keeping your back and right leg straight, lean toward the left and hold for up to five seconds.
• Reset, rest, and repeat on the opposite leg. 
• Repeat for each leg three times (work up to five sets over time).

Watch our explainer video on Lunges here.

Cobra Yoga Stretch

This common yoga stretch is a great way to release tension from your chest and upper back, as well as stretch your ab muscles and hip flexors.

How to do it:

• Start by lying flat on your stomach with your hands on the ground just past your shoulders. 
• Slowly press your chest upward, keeping your back relaxed, until your arms are straightened.
  • Note: Your hips should remain in contact with the ground. 
• Relax your head and neck and hold the pose for 15-30 seconds, breathing slowly, and then releasing your chest slowly back to the ground. 
• Rest in place for five to 10 seconds.

Learn more about yoga for strength and flexibility!

Seated Hamstring Stretch

Strong yet flexible hamstrings are important for injury prevention, especially for those who enjoy sports like soccer, tennis, running/track, and basketball. Hamstring stretches assist with range of motion in hips and knees and can even help your posture.

How to do it:

• Start by sitting with your back straight. 
• Extend one leg and bend the other, knee pointed out and foot against your extended thigh.
• Keeping your legs and back straight, slowly reach toward your ankle.
• Hold—do not bounce—for up to 10 seconds. 
• Repeat  2 to 3 times.

This can be done lying down, too; watch our video on how to perform a Lying Hamstring Stretch here.

High Knee/Knee Hug Stretch

Also known as “knees to chest”, this gentle stretch can help loosen muscles in the lower back and glutes. It’s a relaxing stretch you can do any time of day.

How to do it: 

• Lie on your back.
• Bend your knees up to your chest and hold them, keeping your spine on the floor.
• Hold this position for 15-20 seconds and then release.
• Repeat three to five times.

Watch our Knee To Chest explainer video here.

Additional beneficial stretches for youth athletes:

In addition to the above stretches, young athletes should pay extra attention to their hamstrings, groin, hip flexors, shoulders, and quadriceps.

These areas are commonly pulled or injured after athletic activity that involves jumping, reaching, pivoting, contact sports, and more if proper stretching and warm-ups aren’t engaged. 

A coach, athletic trainer, or trained sports medicine practitioner can steer your child in the right direction.

Here are some additional tips on safe stretching.

Learn About LuskinOIC’s Sports Medicine Program

At LuskinOIC, we specialize in helping young athletes get back in the game by tailoring our treatments to each child’s unique needs. Our approach goes beyond treating tendonitis or meniscus tears and offering physical therapy; we provide accessible expertise, often free of charge, making us the top choice for active families.

Also with youth athletes in mind, we developed our Dynamic Injury Prevention Program (DIPP) for knee stabilization. This program consists of warm-up, stretching, strengthening, plyometrics, and sport-specific agilities to address potential deficits in the strength and coordination of the stabilizing muscles around the knee joint. Learn more about the program here or watch our video. 

Learn more about our sports medicine program in general here.