Stretching facts for kids

Three ballet dancers stretching to a grand jeté jump, Vienna

Cat at full stretch

Stretching is a type of exercise where you gently pull a muscle or a group of muscles to their full length. This helps your muscles become more flexible and work better. When you stretch, your muscles can move more easily, which gives you better control over your body.

Stretching is something many living things do naturally, including humans and animals. You might notice yourself stretching when you wake up, after sitting still for a long time, or when you leave a small space. It's a way your body prepares for movement.

Many athletes and dancers stretch on purpose. They do this before or after exercising to improve how well they perform. Stretching can also help prevent injuries by making muscles more ready for action.

Types of Stretching

There are three main ways people stretch their muscles:

Static Stretching

This is the most common type of stretching. When you do static stretching, you gently move a muscle to its furthest point and then hold that position. You usually hold the stretch for about 15 to 30 seconds. It's a slow and controlled way to improve your flexibility over time. For example, touching your toes and holding that position is a static stretch.

Dynamic Stretching

Dynamic stretching involves moving your body through a full range of motion. Unlike static stretching, you don't hold the stretch. Instead, you keep moving. Think of arm circles or leg swings. This type of stretching helps warm up your muscles and joints. It gets your body ready for activities like sports or dancing.

Ballistic Stretching

Ballistic stretching uses bouncing or jerking movements to push a muscle beyond its normal range. For example, bouncing up and down to touch your toes. This type of stretching is generally not recommended for most people. It can be risky and might cause injuries if not done correctly. It's usually only used by very experienced athletes under special guidance.

Why Stretching Matters

Stretching is important for everyone, not just athletes. It helps keep your muscles healthy and flexible. When your muscles are flexible, you can move more freely and easily in your daily life. It can also help reduce muscle stiffness and soreness. Regular stretching can make you feel more comfortable and agile.

See also

• Flexibility training
• Healthy lifestyle
• Rhythmic gymnastics

In Spanish: Estiramiento para niños

Images for kids

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  Samira Mustafaeva, a Russian rhythmic gymnast, showing her flexibility.

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  A roller derby athlete stretching before a game.

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  Football player Luis Suárez stretching prior to a match.

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  Martin Brodeur stretching on the Devils' bench during warmups.

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  Sometimes, an athlete needs help to stretch, especially if a muscle is cramping.