27 Aug 4 remarkably easy stretches young athletes should do!

We often think young athletes (and kids in general) don’t really need stretching after sport or activity. They’re young after all! They can just walk off the field or ice and be fine, right?! Well, no not really. Every body, kid or adult, needs stretching. There are simple stretches young athletes should do, especially AFTER an activity.

And why is post activity stretching important?

1. it lengthens the muscles
2. reduces soreness
3. increases flexibility
4. minimizes the risk of injury
5. maintains and even increases range of motion

Without stretching, our muscles will shorten, tighten and increase our chances of injury. That’s not good, especially when you’re playing organized sports as many kids do. Not only can injuries sideline playing time and opportunities, it can also lead to recurring issues later into adulthood.

So what can young athletes do?

In a word?? STRETCH!!

4 remarkably easy stretches young athletes should do!

We put together some simple stretches that any kid can do, after any type of sport or physical activity. They just take a few minutes to do and can easily become a good post activity habit.

#1 Hip Flexor Quad Stretch

An effective stretch that does both quads and hip flexors.

Place one foot forward and extend the opposite leg behind. Make sure feet and legs are lined up straight. Remember to gently push hips forward to get a deeper stretch. Use yoga blocks if necessary.

Hold for 20-30 seconds*. Repeat with the other leg.

#2 Hamstring Stretch

This stretch is perfect for tight hamstrings.

Kneel on one knee and extend the opposite leg out in front. The foot can be extended or flexed. Remember to keep hips squared. Extend the front leg more for a deeper stretch. Use yoga blocks if necessary.

Hold for 20-30 seconds*. Repeat with the other leg.

#3 Pigeon Stretch

A very effective stretch for glutes, groin and hip flexor muscles.

Place front leg in front, bent left to right, so it’s parallel to the top of your mat. Extend the opposite leg straight back. Make sure feet and legs are lined up straight. Remember to keep hips squared. Use yoga blocks if necessary.

Hold for 20-30 seconds*. Repeat with the other leg.

#4 Butterfly Stretch

This stretch is ideal for groin and inner thigh areas and helps with tight hips too.

In a seated position, bring soles of your feet together with knees bent out. Grasp ankles with your hands. Remember to sit up nice and straight and don’t push knees down (let gravity naturally pull them down).

Hold for 20-30 seconds*.

And there you have the 4 remarkably easy stretches young athletes should do after every sports activity.

Encourage good stretching habits! This way, your kids will enjoy their sports and everyday lives in the best way possible!

*NOTE: as your body adapts to these stretches, it’s recommended to hold these stretches longer, 45 seconds to 1 minute.

Special thanks to Lynn Todter, Personal Trainer at Emerge Fitness Studio for contributing to this post.