Should I stretch before or after?

Before, move everything gently — circles, swings, easy versions of what you are about to do. After, hold the long still stretches, when you are warm. Holding a long stretch on a cold muscle is the one to avoid.

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.

Six slow stretches to put your body down gently. Nothing is counting.

Before Bed Stretch

6 minutes · ages 6 to 9 · Movers · Bend and Stretch

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

What you need

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.
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: Slow stretching at the end of the day tells a busy body it is allowed to stop.

💪 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. Before Bed Stretch is 6 minutes for ages 6 to 9 (Movers), and it needs 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.

8 cat and cow · 30 seconds of downward dog · 30 seconds of reach for your toes · 30 seconds of butterfly · 30 seconds of heel to bottom · 30 seconds of calf stretch. Breathe out as you reach. Never bounce, and never into anything sharp.

Cool-down

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

Easier and harder

Easier: Fifteen seconds each, knees as bent as you like.

Harder: long-legs

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

Should I stretch before or after?: Before, move everything gently — circles, swings, easy versions of what you are about to do. After, hold the long still stretches, when you are warm. Holding a long stretch on a cold muscle is the one to avoid.
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

Before Bed Stretch — ages 6 to 9, 6 minutes, Movers.
One move at a time. No clock, no counting.

Warm-up: Arm circles, Cat and cow, Leg swings.
Work: 8 cat and cow · 30 seconds of downward dog · 30 seconds of reach for your toes · 30 seconds of butterfly · 30 seconds of heel to bottom · 30 seconds of calf stretch.
  Breathe out as you reach. Never bounce, and never into anything sharp.
Cool-down: Butterfly, Reach for your toes, Cat and cow.

You need: a wall. Room: a bit of floor.
Easier: Fifteen seconds each, knees as bent as you like.
Harder: long-legs

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.