5 Warming Movements Suitable for Children Before Starting Sports

5 Warming Movements Suitable for Children Before Starting Sports - Warming is important to do before exercising, and don't forget. It's not just adults who need to warm up, young children also need to stretch their body muscles before "jumping in" physical activity - whether it's for sports or just playing with friends. What is the importance of warming up for children, and what movements can you exemplify for children?

Children also have to warm up before physical activity

There are several reasons why young children are strongly encouraged to do muscle stretching before starting to move actively running around, including:

• Prevent children from experiencing injuries during sports such as sprains, cramps, or muscle tension.
• Helps the body's recovery process after exercise.
• Keeping the child's body flexible and supple as they begin to grow up.
• Expand the gestures of the body.
• Increase the strength of joints and bones.
• Helps increase blood flow to the muscles.

Generally, young children are encouraged to stretch the muscles with a duration per movement ranging from 10 to 30 seconds.

What are the warming stretches for children?

Warming for an ideal child includes movements that stretch the muscles to the maximum extent of their reach. Muscle pull can train his body muscles more flexible even when in a resting condition.

Stretching can be done statically or dynamically. Stretching is statistically more focused on holding the muscle until it contracts near its range, while dynamic stretching is done with repetitive motion without holding it to contract. Static stretching will usually be more effective to relax muscles, while dynamic stretching is done to help muscle flexibility in movement.

Here are some stretching moves for children to try at home:

1. Child's poses

Child's pose or Sansekertanya called balasana is one of the yoga movements performed to take a breath. This movement is suitable to be used as a warm up for children before exercise, as well as being able to cool down after exercise.

To do this movement, sit in a kneeling position where the buttocks are above the soles of the feet. Slowly bend your baby's body with his hands placed on his head and let his forehead touch the floor. Hold this motion for 20 to 30 seconds.

2. Shoulder stretch

Raise your child's left arm forward, parallel to his chest. Bend your right hand to hold his left arm so that the shoulder lifts. Hold this movement for 30 seconds or until your child feels the maximum stretch in his arm muscles. Then repeat on the opposite arm. 

3. Hamstring stretch

Ask your child to sit on a mat with your back straight and your left foot straight forward and make sure your toes point up. Bend your right leg and place your right foot along the knee or thigh inside your left leg. Then, try to reach your left toes and set your breath. Hold this movement for 10 seconds, release and repeat with the other leg.

4. Side stretch

Position the child standing with feet shoulder-width apart. Place his right hand on the right hip and his left hand upwards. Slowly lean towards the right as if trying to touch his right shoulder with his left hand. Hold the stretch for 10 seconds, return to the starting position and do the same movement with different sides.

Position the child sitting with both legs wide open. Put your arms and palms on the floor. Slowly bend his body forward until his chest approaches the floor. Make sure the back position is straight. Exhale and hold for 10 seconds. Return to starting position and inhale.

If your child has an injury or is training for a particular sport, consult a physical therapist or athletic trainer to determine the safest and most effective way to stretch.

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