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Calf Stretch
- Stand facing a wall with one leg straight behind you as far as possible.
- Bend front leg and lean into the wall, keeping both heels down.
- Hold 10 seconds.
- Repeat 3 times on each side.
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Hamstring Stretch
- Sit with legs straight out in front.
- Tuck chin, reach towards toes and hold 10 seconds.
- Repeat 3 times.
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Side Stretch
- Stand with legs apart (a little wider than your hips).
- Raise one arm and reach toward the opposite side.
- Hold for 5-10 seconds.
- Repeat 3 times on each side.
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Thigh Stretch
- Place one hand against a wall.
- With the other hand, reach back and gently grab your ankle.
- Hold for 10 seconds.
- Repeat 3 times on each side.
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Back Twist
- Sit with left leg extended out in front.
- Bend right leg and place foot alongside of left knee to the left while looking to the right.
- Hold 10 seconds.
- Repeat 3 times, then 3 times with arms and legs reversed.
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Triceps Stretch
- Raise one elbow up, reaching toward the middle of your back.
- Place other hand on elbow, gently pushing arm down and back.
- Hold 10 seconds, 3 times on each side.
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Shoulder Stretch
- Clasp hands behind back and stretch them backward, squeezing shoulder blades together.
- Hold 10 seconds.
- Repeat 3 times.
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Sit- Ups
- Extend arms in front and tuck chin, or place hands behind neck and keep elbows to the side (don't pull on your neck).
- Lift shoulders off floor, reaching toward knees. If you are strong enough, do a full sit-up.
- Tuck your feet under the couch or have someone hold them.
- Try to do as many sit-ups as your age.
Younger Kids: You can do a puzzle game. Each time you sit up, put a piece of the puzzle in place or take a turn.
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Superman
- Start on your stomach, stretched out like you want to fly then lift your arms and legs off the floor, keeping elbows and knees straight.
- Look down at the floor if your neck hurts.
- You can do arms and legs separately at first, or try opposite arm and leg, working up to all together.
- Hold for 2-5 seconds, working up to 10 seconds.
- Try to do 5 times.
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Bridges
- Lie on back with knees bent, feet on floor.
- Lift hips/pelvis off the floor, trying to make a straight line between shoulders and knees.
- Hold for 5 seconds.
- Try to do 10 times.
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Hands and Knees
Younger Kids: Get on hands and knees and try to hold for 3-5 minutes. Play a game or work a puzzle in this position.
Older Kids: Try to lift one arm or leg and hold 3-10 seconds, or lift an opposite arm and leg at the same time.
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Push-Ups
Older Kids:
- Lie on stomach with hands at shoulder level.
- Push up on knees, straightening elbows.
- Try to keep a straight line between knees and shoulder.
- Hold 2-3 seconds, repeat 3-5 times.
- If you can't do a full push-up, go toward floor as much as possible while maintaining good form.
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Squats
- Stand with feet slightly wider than shoulder width apart.
- Bend knees slowly, keeping feet flat and knees directly over ankles.
- Hold squat for 5 seconds, return to standing.
- Repeat 10-20 times.
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Stride Activities
At least 5 days a week.
Phase 1: Start out with a minimum of 3-5 minutes, several times a day and build up to 10-20 minutes a day.
Phase 2: 30 minutes a day.
Phase 3: 45-60 minutes a day.
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