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.

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.

Seven stretches for legs that have been folded under a desk all day.

Long Legs

7 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: Bendiness is trained like strength is. It just takes longer and feels like doing nothing.

💪 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. Long Legs is 7 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 leg swings · 40 seconds of downward dog · 40 seconds of reach for your toes · 40 seconds of butterfly · 40 seconds of heel to bottom · 40 seconds of calf stretch · 10 towel over your head. Nothing here should hurt. Ease in, and keep breathing.

Cool-down

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

Easier and harder

Easier: before-bed-stretch

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

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.
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.

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

Long Legs — ages 9 to 12, 7 minutes, Climbers.
One move at a time. No clock, no counting.

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

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

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.