20 Best Flexibility Exercises for Kids to Support Play & Performance

Kids love to run, jump, climb, and play. But, if they aren’t physically prepared to perform these movements, they may struggle or get hurt. Flexibility exercises for kids can help. These movements develop a child’s range of motion to move freely and efficiently. This article will give you the tools to help your child improve their flexibility to efficiently perform essential movements, reduce their risk of injury, and enhance their overall athletic performance. 

One way to support your child’s flexibility training is with Pliability’s mobility app. This user-friendly app provides valuable resources to help kids improve their flexibility. The app includes detailed tutorials and videos to guide kids through practical exercises and routines to enhance mobility.

How Do You Improve a Child’s Flexibility?

While toddlers and young children get their daily chances to stretch when they reach for a toy, practice a split, or do a cartwheel, parents must build stretching into their child’s daily flexibility exercise routine. Stretching helps improve flexibility, allowing muscles and joints to bend and move quickly through their full range of motion.

Exercise and Brain Development

Studies have shown how exercise affects the actual shape and function of the child’s brain. It was found that physically fit children scored better in cognitive challenges, and their MRIs showed a significantly larger basal ganglion, a key part of the brain that aids in maintaining attention and increasing the ability to coordinate actions and thoughts.

Fun upper and lower body exercises and activities involving monkey climbing, balancing ,and jumping strengthen the vestibular system, creating spatial awareness and mental alertness.  This provides your child a framework for reading and handling other academic skills.

Exercise and Stress Reduction

According to numerous studies, constant stress can cause harm to a child’s brain.  Exercise reduces stress by placing the brain into homeostasis (maintaining a relatively stable equilibrium between interdependent elements) and contributing to the balance of the body’s chemistry, electrical, and organ systems.

Children whose mothers are more nurturing during a child’s preschool years than later in childhood have more robust brain structure growth, especially those associated with learning and memory.

Setting an Example

As simple as this sounds, preschool children are as active as their moms are. Setting an example for your child by being physically active yourself makes sense. Engage in a lot of walking, running, or playing together.

Remember, parents affect their children in three ways: acting as role models, helping them to be active, and being active with them. And here is how you can ensure your toddler stays more than active by enjoying herself playing the way she likes to play.

Related Reading

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• Why Is Flexibility Important
• Does Flexibility Increase Speed
• Can Anyone Become Flexible
• Does Stretching Make You More Flexible
• Why Is Flexibility Important for Team Sports
• Increase Back Flexibility
• How Long Does It Take to Get Flexible
• Which Activity Is a Type of Flexibility Exercise?
• Sports That Require Flexibility
• What Is the Best Strategy to Improve Flexibility in Your Legs and Back
• Mobility vs Flexibility
• Sports That Require Flexibility

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Top 20 Flexibility Exercises for Kids

1. Sun Salutation

The Sun Salutation is a classic yoga sequence. This simple series of stretches is a fantastic way to warm up and wake up the body. 

Here’s how to do it:
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• Stand up tall.
• Take a deep breath, sweeping your hands over your head.
• Take another deep breath and bend your hips as you reach for your toes.
• Put your hands on the floor and step one foot at a time backward into a plank (younger or more active kids may want to jump backward – go ahead!).
• Pause and take another breath.
• Drop your body to the floor and then push up through your hands, lifting your chest and keeping your legs on the floor. 
• Look up and breathe! Push your hips up into a triangle shape for “Downward Dog.” 
• Walk or jump feet forward, breathe, and stand tall again.
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2. Walking Lunges

A walking lunge is a great dynamic stretch that works muscles kids use every day. This is a perfect warmup activity before practice. It works muscles in the whole body, especially the legs, and is excellent for developing better balance. Get ready to run those bases!
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• Choose a distance (this can be the length of the kitchen or the soccer field!).
• Take one significant step forward, dropping the opposite knee almost to the ground. (Make sure your front knee lands above your front foot. If you step too far, make your next step shorter). 
• Push through your front heel, stand tall, bring your back knee up to your chest, and then step forward with the other leg. 
• Repeat
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3. Giant Toe-Kicks

This dynamic stretch is for the kid who likes to be the star!
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• Clear the room; she’s coming through!
• Step firmly with your right foot.
• Kick your left foot high and reach forward with your right arm.
• Touch your right hand to the left toe and hold for a breath.
• Drop the leg and repeat on the other side.
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4. Butterfly Hip Stretch

After a great practice or fun day at camp, an easy but essential stretch is the Butterfly Hip Stretch. This lengthens and strengthens hip muscles that can get tight and less mobile, especially as your child grows.
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• Sit up straight on the floor and pull the soles of your feet in to touch each other.
• Sit and breathe for 30 seconds.
• (For extra stretching, breathe in and exhale your arms forward on the ground.)
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5. Downward Dog

Downward dog is an easy stretching leg exercise for kids. It improves flexibility in the shoulders, upper back, and leg muscles. Also, it is among the best yoga poses for kids and the most beneficial stretching exercises for kids to regulate coordination and posture. 

‍How to do it:
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• Start on all fours and ensure your knees are slightly behind your hips.
• Keep your hands shoulder-width apart and spread your fingers out wide.
• Press your hands gently into the mat and tuck your toes under.
• Take a deep inhale and exhale.
• Lift your knees off the floor, keep your leg straight, and strengthen as much as possible to create an inverted “V” shape.
• Hold this position for 30 seconds to one minute, then release and repeat as desired.
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6. Child’s Pose

Child’s pose is one of the most effective breathing and stretching exercises besides physical brain breaks for kids. It gives kids a full-body stretch and helps them relax by reducing stress and calming their muscles. 

‍How to do it:
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• Kneel with knees spread apart and toes touching each other.
• Bend forward to the floor and keep your forehead on the mat.
• Stretch your arms forward with the palms extended in front of the head.
• Move the lower half of your body so the buttocks touch the heels.
• Inhale and exhale slowly.
• Hold the stretch for about 30 seconds.
• Return to the original position.
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7. Bow Pose

If you are Googling “stretching exercises for the back for kids,” a bow pose might be what you are looking for. The pose is excellent for improving spine flexibility and reducing strains in the neck and back. When you wonder how to improve balance and be flexible at the same time, you can use this pose. 

‍How to do it: 
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• Lie on your belly with the head towards one side and hands alongside the body. 
• Turn the head to touch the floor with the chin. 
• Exhale, fold your knees, and grab the right ankle with the right hand and the left ankle with the left hand. 
• Inhale, slowly lift the chest, and raise the knees while holding the ankles with your hands: Exhale and slowly lower chest and feet. 
• Hold the stretch for 10 to 15 seconds. Return to the original position.
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8. Cobra Pose

This lying down yoga position can be performed as a beginner-level stretching exercise to strengthen the back muscles, arms, and legs. Also, it is suitable for relieving backache and increasing hunger. 

‍How to do it:
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• Lie on your stomach on your yoga mat with your legs extended behind you. 
• Keep your palms flat on the mat by your ribcage.
• Press down into your palms, lift your chest and head off the mat as you inhale, and use the strength of your back muscles. 
• Keep your shoulders down and away from your ears, and gaze forward or slightly upward. 
• Hold the pose for a few breaths, then slowly release and lower your chest and head back to the mat.
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9. Seated Toe Touch

This is one of the most effective stretching leg exercises for kids. By releasing the hamstring tension, flexing the spine, and improving the motion of the hips, the seated toe touch gives a good hamstring stretch. 

‍How to do it: 
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• Start by sitting on the floor with legs straight forward and feet next to one another. 
• Slowly bend forward and touch your toes. 
• Hold the position for 10-30 seconds and return to the original.
• If you find it too challenging, try to conduct the exercise while sitting in a chair with legs slightly bent.
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10. Cat-Cow Stretch

This simple but effective stretching exercise can help kids warm up their spine and improve the flexibility of the back and hip muscles. It is a great transition exercise between heavy workouts or different sports. 
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‍How to do it:
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• Start in the tabletop position with your wrists under your shoulders and knees under your hips. 
• Drop your belly toward the mat and lift your head and tailbone as you inhale to an arch in your back. 
• This is the cow pose. As you exhale, round your spine up toward the ceiling and tuck your chin to your chest, bringing your tailbone and head toward each other. 
• This is the cat pose. Continue to alternate between cow and cat pose for 15 to 30 seconds, moving with your breath and allowing your spine to move freely.
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11. Crossbody Shoulder Stretch

This simple but effective exercise can be valuable to any fitness or wellness routine. It stretches the shoulders and upper back muscles, improves posture, and relieves tension and stiffness. 

‍How to do it:
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• Stand straight up and keep your feet at a normal distance from one another.
• Raise your right arm and move it towards the left across your chest.
• Push the right elbow With the left hand to stretch the proper arm.
• Hold this position for 10 to 15 seconds.
• When you are finished, repeat the same steps with the other arm.
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12. Butterfly Stretch

The butterfly pose is one of the most effective stretching leg exercises for kids as it strengthens the inner thighs and hips muscles. Also, it improves the flexibility in lower muscles, reduces stress and tension, and enhances athletic performance by stretching the hip flexors. 

‍How to do it:
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• Sit on the floor, keep your back straight, and bend your legs in front of you. 
• Bring the soles of your feet together. 
• Push down your knees to the sides. 
• Rest your hands on your feet or ankles, and use your elbows to press your knees towards the floor gently.
• Hold for 25 to 30 seconds.
• Return to the starting position gently and repeat as you wish.
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13. Camel Pose

This exercise is excellent for stretching the muscles in the front and back of the body, such as:
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• Chest
• Abdomen
• Quadriceps
• Glutes
• Hamstrings
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It is beneficial for relieving constipation as it supports stimulating the digestive system. 

‍How to do it:
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• Come onto your knees, place them together, and tuck your toes. 
• Draw your lower belly in and up, and roll your shoulders back. 
• Lengthen through both sides of the waist and lift the chest. 
• Keep the lower body stable, exhale and start to come into your backbend, keeping the chest lifted without crunching the neck or lower back. 
• As you lean back, find your blocks or heels with your hands.
• Keep your inner thighs engaged and your shoulder blades firm into the back, and wait for a few seconds. 
• Come back up as you inhale, then momentarily sit on your heels with a neutral spine.
• Keep the position for 30 seconds to 1 minute, then return to the starting position.
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14. Seated Toe Touch

This stretching exercise is good for the hamstring and the lower back. It releases hamstring tension, flexes the spine, and improves the motion of the hips. 
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• Sit on the floor with legs straight forward and feet next to one another. 
• Slowly bend forward and touch the toes with your hands. 
• Hold the position for 10-30 seconds and return to the original. 
• Beginners can also perform this exercise while sitting in a chair with legs slightly bent.
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15. Overhead Arm Stretch

This simple stretching exercise is good for the shoulders, arms, spine, and overall body. It can be practiced anywhere. 
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• Stand straight with feet at a normal distance from one another. 
• Slowly raise the hands over the head. 
• Open the palms and stretch out the fingers. 
• The arms should be in line with the ears. 
• Stretch the arms out as much as possible while the shoulder blades relax. 
• Hold this position for about five seconds. 
• Then, lower the hands and relax.
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16. Crossbody Shoulder Stretch

This simple exercise comes under static stretches and helps in improving flexibility. When practiced regularly, it even reduces the risk of injury. 
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• Stand straight with feet at a normal distance from one another. 
• Raise the right arm and move it towards the left. 
• With the left hand, push the right elbow to make the proper arm stretch. 
• Hold this position for a few seconds. 
• Repeat the same steps with the other arm.
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17. Tricep Stretch

It helps in stretching the upper arm and shoulder. This exercise can be done either by sitting or standing in one position. 
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• Sit or stand in an upright position.
• Raise the left hand and bend to touch the center of the upper back (below the neck). 
• Use the right hand to support or push the left elbow. 
• Repeat by changing arms.
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18. Straddle Stretch

Straddle stretch is an active flexibility exercise for hamstrings, quads, and opening hips. There are two types of straddle stretch:

‍Seated straddle lotus
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• Sit down with the soles of the feet together. 
• The knees stay folded and pressed towards the ground. 
• Bend forward while placing forearms on the knees. 
• Hold the position for 20-30 seconds before returning to the original position. 

‍Side seat straddle
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• Sit with legs spread apart in the front. 
• Hold the right shin with two hands and lean forward. 
• Hold this position for a few seconds and return to the original position. 
• Repeat the same with your left leg.
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19. Quadricep Stretch

Muscles such as quadriceps, hip flexors, calf, and hamstrings may become tight. A standing quadricep stretch would be a good option to avoid the risk of injury. 
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• Stand straight with a chair or a wall at the front. 
• Gently fold the leg at the knee to raise the foot backward. 
• Use the hand to hold the foot and stretch backward. 
• Hold the position for a few seconds and repeat with the other leg.
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20. Crossover Toe Touches

This is a simple stretching exercise that is suitable for beginners and also helps with the stretching of the hamstrings. 
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• Stand straight and make sure your feet are at the hips distance apart. 
• Bend forward and extend one of your arms to the toe on the opposite side. 
• The other arm should be straight, facing upwards towards the ceiling. 
• Return to the standing position and repeat the above step on the other side.
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Related Reading

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• Why Is It Important for Athletes to Be Flexible
• Flexibility Sports Examples
• How Many Days Per Week Can You Perform Flexibility Exercises?
• How to Become Flexible if You Are Very Stiff
• Benefits of Flexibility
• How Frequently Should Flexibility Exercises Be Performed for Best Results?
• Why Is It Important for Athletes to Be Flexible
• How Many Days Per Week Can You Perform Flexibility Exercises?
• Strength and Flexibility Training
• Back Stretches for Flexibility
• How Can Flexibility Training Reduce the Risk of Back Pain?
• Types of Flexibility Exercises
• Flexibility Exercises for Beginners
• Flexibility Exercises at Home
• Flexibility Workout Plan

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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

‍Pliability is a new app that takes a fresh approach to yoga for people serious about fitness. It is designed to help athletes and performance-oriented individuals improve:
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• Flexibility
• Reduce pain
• Aid recovery
• Enhance range of motion
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Personalized Mobility for Optimal HealthPliability features a vast library of high-quality videos to help users reach their goals. The app also provides daily-updated, customizable mobility programs to optimize health. One unique feature of Pliability is its body-scanning technology, which helps users identify mobility issues. If you struggle with pain or stiffness that limits your movement, Pliability is a great way to complement your existing fitness routine and help you move better. 

Sign up today for a 7-day free trial on iPhone, iPad, Android, or our website.

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