Stretch It Out. Materials Needed: Lesson Activity A large open area where children have room to stretch is needed for this lesson.

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1 Youth Health Lesson Series Facilitators Guide Stretch It Out Objective: This lesson will educate children on the importance of including stretching and flexibility exercises into their physical activity routines. At the End of This Lesson Participants Will Be Able to Answer the Following Questions: Why is it important to stretch our muscles and joints? How often should you stretch? How long should you hold the stretches? What kinds of fitness classes involve flexibility exercises? Key Teaching Points: Stretching does not have to be an addition to an exercise routine. It can be incorporated into the warm up or cool down, or it can be done in a fitness class such as martial arts or yoga. Only stretch when your muscles are warm, hold the stretches for 20 to 30 seconds each, and don t bounce. Stretching should not be painful. There is sometimes mild discomfort when trying to increase the flexibility of a joint or muscle, but if it hurts, stop. Lesson Preparation and Suggestions: The flexibility lesson is a section of the youth health lessons that can easily be integrated into one of the other health lessons such as Making Muscles. For more information on the stretching and flexibility exercises, as well as visual aids, read Get Fit! A Handbook for Youth Ages 6-17 from the President s Council on Physical Fitness and Sports, U.S. Department of Health and Human Services available online at Materials Needed: Lesson Activity A large open area where children have room to stretch is needed for this lesson. Handouts Stretching Sense Stretch It Out Take-home Handout Evaluation Answers 1) T 2) F 3) T 4) T 5) T Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

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3 Stretch It Out Lesson Evaluation Mark the following statements as True or False. Please give this form to your lesson leader when you are finished. 1) You should hold stretches, without bouncing, for 20 to 30 seconds. 2) Stretching is not important so it should only be done one time per week. 3) Yoga and martial arts classes are good examples of activities that involve stretching and flexibility. 4) Stretching improves the range of motion of your joints. 5) Stretching can help to relieve stress and relax you. Get Moving Kentucky! Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

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5 Youth Health Lesson Series Stretch It Out Stretch It Out Youth Health Lesson Have you ever experienced how great a good stretch can be? Think about waking up first thing in the morning. It feels so good to put your hands over your head and reach to the ceiling. This movement that makes you feel so good and wakes you from your rest is great for your body too. Your muscles and joints have what is called a range of motion. For example, when you move your arm around in a big circle your shoulder joint and all the muscles and fibers connected to it are moving through their range of motion. Stretching your body or doing flexibility exercises helps to improve this range of motion, making it easier for you to move around and do everyday activities. Stretching can also decrease your risk of injury when you do physical activity. It can even relieve stress and help you feel more relaxed. There are easy ways to get in some good stretching and flexibility exercises to increase your flexibility and keep your body moving smoothly. Try to stretch at least 2 to 3 times per week. You should hold each stretch for 20 to 30 seconds. Remember not to bounce. You should hold the stretch and keep your body still. Bouncing during your stretch could cause injury to your muscles. Before you stretch, make sure your muscles are warm. Your muscles warm up as your body moves around, so if you stretch as part of your warm up before a physical activity session move around some before doing so. Try some light marching in place. It is OK to get in a good yawn and stretch first thing in the morning, but if you plan to do some intense stretching that involves your whole body first thing in the morning, get out of bed and move around a little to warm your muscles before you begin. Stretching should never be painful. There might be just a little discomfort as you try to lengthen your muscle, but if it hurts, stop. Make It Part of Your Routine One of the easiest ways to get your stretching in is to add it to your warm up or cool down. If you know you are going to be doing a physical activity, start your warm-up by marching in place. Once your muscles are warm, you can begin stretching. Stretch all your major muscle groups, especially focusing on the ones you will be using for the activity. For example, if you are going to play soccer, concentrate on really stretching out your legs. If you d rather stretch after your workout, simply do it after your cool down. Flexibility Classes There are many physical activity classes that involve a lot of stretching and flexibility exercises. Many martial arts classes involve lots of stretching and movements that require your body to be very flexible. Yoga classes also focus on flexibility. Some fitness centers have these classes especially for kids. Ask your parents to help you look into these types of classes at your local fitness or recreation center.

6 Get Moving Kentucky! Youth Health Lesson Once you have covered the lesson body in a manner that meets the specific needs of your group, move on to the activity lesson. The lesson handout can be sent home with the children. The lesson evaluation can be used to assess how well the children retain the information taught from the lesson body. Depending on the age of your group, the evaluation can be filled out by the children, or the questions can be asked verbally by the instructor and answered by the children as a group. Get Moving Kentucky! Sources: President s Council on Physical Fitness and Sports, U.S. Department of Health and Human Services. Get Fit! A Handbook for Youth Ages 6-17, available online at Center for Nutrition Policy and Promotion. United States Department of Agriculture. Putting the Guidelines into Practice. October Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. 284

7 Youth Health Lesson Get Moving Kentucky! Youth Health Lesson Series Stretch It Out Lesson Activity Group Stretch For this activity you will simply be leading the children in a stretching activity. Begin with everyone standing in a group and facing you. March in place for about three to five minutes to warm up the muscles. Perform the stretches below together. Hold each stretch for 20 to 30 seconds. Instruct the children not to bounce during the stretches and to breathe normally. The Giraffe - Full Body Stretch: Raise arms over the head. Clasp hands together and reach towards the ceiling/sky. Focus on stretching the whole body from the feet to the finger tips. The hands are the giraffe s head trying to reach the leaf at the very top of a tree. The Chicken Wings - Chest Stretch: Reach hands up to gently touch the sides of your head at about ear level. Keeping your hands there, concentrate on pressing your elbows back, stretching your chest. Your arms look like raised chicken wings. The Bear Hug - Back Stretch: With your arms extended out in front of you, clasp your hands together. Make a circle with your arms as if you are bear-hugging a tree. Concentrate on stretching your upper back and shoulders. The Cat Lower Back Stretch: Bend at the knees into a squat position. Place your hands on you knees. Contract your stomach muscles and round the back, stretching your lower back as if you were a scared cat with an arched back. The Unicorn Triceps Stretch: Extend your arm over your head. Now bend at the elbow and reach one hand behind your head and down your back as far as comfortable. Use your other hand to gently press down at the elbow to stretch the triceps muscle on the back of the arm. The point your elbow makes at the top of your head is the unicorn horn. Repeat the same stretch on the other arm. The Sleepy Flamingo Quadriceps Stretch: Stand with your feet together. Bend your right knee, raising your heel up to your bottom. Grab your right foot with your hand at the laces of your shoes. Concentrate on stretching the front of your leg by pressing the laces against your hand. Keep your knees together, and don t bend over while stretching. Standing on one leg resembles flamingos as they sleep. Repeat the stretch on the other leg. The Bowing Horse Hamstring Stretch: Stand with your feet together. Extend your right leg out in front of you and rest your heel on the ground with your toe up. At the same time, bend the left leg that is supporting you. Lean forward as you reach towards the toe of your right foot, stretching the back of your leg. Your legs look like the front legs of a horse that bows like what you sometimes see in the circus. Repeat the stretch on the opposite leg. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. 285

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9 Youth Health Lesson Series Stretch It Out Handout Stretching Sense Test what you know about stretching and flexibility by filling in the crossword puzzle! Down 1. Stretching improves a joint s range of. 2. The Chicken Wings stretch stretches this part of your body. 3. The Bear Hug stretch stretches this part of your body. 4. You can stretch before or your physical activity. 5. Don t do this when you hold a stretch. 6. is an activity that involves stretching and flexibility. Across 7. Your muscles should be before you stretch them. 8. If the stretch hurts,! 9. This is an important part of all physical activity programs. 10. Stretching can help to relieve. 11. You should stretch at least this many times a week. Check your answers on the back of this page!

10 Answer Key 7 1 w a r m 2 c o 4 a h 8 s t o p 9 3 f l e x i b i l i t y t s a o 5 e t b c n r o k u 6 n y 11 c t w o 10 s t r e s s g a Sources: Crossword created through the help of edhelper.com online at Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

11 Stretch It Out The Family s Part Fun with Flexibility Stretching and flexibility exercises are an important part of all physical activity programs. Staying flexible at all ages helps our body move smoothly and can make everyday tasks easier. Your muscles and joints have what is called a range of motion. For example, when you move your arm around in a big circle, your shoulder joint, and all the muscles and fibers connected to it, are moving through their range of motion. Stretching your body or doing flexibility exercises helps to improve this range of motion, making it easier for you to move around and do everyday activities. Stretching can also decrease your risk of injury when you do physical activity. It can even relieve stress and help you feel more relaxed. Encouraging your child to include stretching in his or her daily physical activities will help to make it a habit. As your child grows older he or she will know the importance of flexibility and will be more likely to make it a part of his or her routine. Contact your local county Extension office: Safe Stretching Follow these tips to make your stretching exercises effective and safe: Stretching can be done before or after a physical activity session. If done before, make sure muscles are warm before stretching them. This can be done by simply marching in place for three to five minutes before you stretch. Try to include stretching and flexibility exercises two to three times per week. Hold the stretch and keep your body still, don t bounce. Hold each stretch for 20 to 30 seconds. You might experience mild discomfort when you stretch if you are not very flexible, but it should never hurt! If it hurts, stop! Stretching correctly will reduce the risk of injury. Consult a health care provider, coach, physical education teacher, or certified personal trainer for instruction on how to perform stretches correctly.

12 Stretch It Out Kid s Club Staying Flexible Making flexibility and stretching exercises a part of your daily physical activity plan will keep your body moving throughout life. Being flexible allows your body to move easily, reduces the chance of injury during an activity, and can help you relax when you feel stressed. Tips for stretching Cut this card out and keep it near you when you stretch. These tips can help when it comes to safe stretching. Warm up your muscles before you stretch them. Hold still when you stretch, don t bounce. Try to stretch at least two to three times each week. Hold your stretches for 20 to 30 seconds. If it hurts, stop! Ask a physical education teacher what types of stretches you can do to improve flexibility. Get Moving Kentucky! Stay Away Stress! A big homework assignment, a fight with your best friend, a hard test at school...all of these things can cause stress. You might feel tired or cranky and you just don t know what to do. The next time you feel like this, take a stretch break. First put on some of your favorite slow music. Lie on your back on the floor. Reach your hands over your head and stretch your body from your toes to the tips of your fingers. Keep breathing and hold the stretch. Now bring your knees up to your chest. Hug your knees into your chest and stretch out your lower back that is resting on the floor. Now roll over on your stomach. Place your hands on the floor under you shoulders. Press up, lifting the top part of your body off the floor. Feel the stretch down through your stomach muscles. Hold each stretch for about 20 to 30 seconds. When you finish you will probably feel more refreshed and relaxed. Ask About Classes Group classes like martial arts and yoga are great for mixing flexibility exercises with physical activity. Talk to an adult family member or a teacher about where you can find these types of classes in your area. Sources: President s Council on Physical Fitness and Sports, U.S. Department of Health and Human Services. Get Fit! A Handbook for Youth Ages 6-17, available online at Center for Nutrition Policy and Promotion. United States Department of Agriculture. Putting the Guidelines into Practice. October Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

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