Why do my muscles ache the next day?

That dull, spread-out ache a day or two after something new is normal, and it goes away in a couple of days. What is NOT normal is a sharp pain in one spot while you are moving: that one means stop and tell a grown-up.

Can I do this every day?

Moving every day is great. Doing the HARDEST thing every day is not — your body builds the new bits on the rest days. Mix it up: a hard one, then an easy one, then some stretches.

Eight stretches for a body that has been in a chair since nine o'clock.

After Sitting All Day

8 minutes · ages 9 to 12 · Climbers · Bend and Stretch

One move at a time. No clock, no counting.

What you need

A towel
A wall
Enough floor to lie down on, arms out.

Before you start

Clear the floor. Nothing sharp, nothing glass, nobody small where you are going to land.
A rug or a mat, and nothing sharp where you put your hands.
Check what's above you before you reach up.
Arms out: make sure nobody is in reach.

Stop straight away if…

You feel dizzy or the room spins.
Your chest hurts.
You can't catch your breath.
Something hurts sharply, in one spot.
You feel sick.

Stop, sit down, and get a grown-up. Stopping is always the right answer.

The big idea: Sitting still shortens things. Stretching gives them back.

💪 Strength🤸 Bendiness🤹 Putting it together🦩 Balance

All workouts

The whole workout, in words

For a grown-up reading it out, or a teacher printing it. After Sitting All Day is 8 minutes for ages 9 to 12 (Climbers), and it needs a towel, a wall.

Warm-up

Arm circles, Cat and cow, Leg swings — about 25 seconds each, nice and easy.

The workout

One thing at a time, no clock.

12 arm circles · 10 cat and cow · 10 towel over your head · 40 seconds of downward dog · 30 seconds of heel to bottom · 40 seconds of butterfly · 40 seconds of reach for your toes · 30 seconds of calf stretch. Nothing here should hurt. Ease into it and keep breathing.

Cool-down

Cat and cow, Butterfly, Reach for your toes — slow and still.

Easier and harder

Easier: morning-stretch

Harder: Hold each one for five slow breaths instead of counting seconds.

Safety

There is no barbell, dumbbell, bench or bar anywhere in the Gym, and load never goes past a ball or a bag with a book or two in it (from 3rd grade). Every jumping workout teaches landing first. Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.

Questions

Why do my muscles ache the next day?: That dull, spread-out ache a day or two after something new is normal, and it goes away in a couple of days. What is NOT normal is a sharp pain in one spot while you are moving: that one means stop and tell a grown-up.
Can I do this every day?: Moving every day is great. Doing the HARDEST thing every day is not — your body builds the new bits on the rest days. Mix it up: a hard one, then an easy one, then some stretches.

More for grown-ups: how much children need to move, and what makes youth training safe · Fitness School · Ask the Coach

After Sitting All Day — ages 9 to 12, 8 minutes, Climbers.
One move at a time. No clock, no counting.

Warm-up: Arm circles, Cat and cow, Leg swings.
Work: 12 arm circles · 10 cat and cow · 10 towel over your head · 40 seconds of downward dog · 30 seconds of heel to bottom · 40 seconds of butterfly · 40 seconds of reach for your toes · 30 seconds of calf stretch.
  Nothing here should hurt. Ease into it and keep breathing.
Cool-down: Cat and cow, Butterfly, Reach for your toes.

You need: a towel, a wall. Room: a bit of floor.
Easier: morning-stretch
Harder: Hold each one for five slow breaths instead of counting seconds.

Stop straight away if: You feel dizzy or the room spins. Your chest hurts. You can't catch your breath. Something hurts sharply, in one spot. You feel sick. Stop, sit down, and get a grown-up. Stopping is always the right answer.