Stretching Routine for Kids: 10 Minutes After Sport

After Saturday football or a long day at school, most kids do one of two things: crash on the sofa, or bounce around the house until well past bedtime. A short, gentle stretching routine for kids can help with both. It gives tired legs a bit of care after sport, and it gives a busy brain a signal that the day is winding down. The best part: it takes 10 minutes, needs only a bit of floor, and you can do it alongside them.

I have given every stretch a fun name, because “hamstring stretch” means nothing to a six-year-old, but “sleepy sloth” gets them on the floor straight away.

Why stretching is worth 10 minutes

Children are usually more flexible than adults, so this is less about “getting flexible” and more about:

• Helping muscles relax after running, kicking and jumping
• Learning body awareness and how to move with control
• Slowing breathing and calming down before bed
• Building a habit that will serve them as adults (most of my adult clients wish they had kept it up)

It is not a magic injury shield, and kids do not need to stretch before every bit of play. A quick, active warm-up is better before sport, and slower stretches like the ones below are best afterwards or before bed.

Safety rules first

• Gentle only. A stretch should feel like a pull, never pain.
• No bouncing. Ease in and hold still.
• Never push a child further into a stretch with your hands.
• Breathe. If they are holding their breath, they are going too far.
• If your child has an injury, joint problems or pain that will not settle, check with your GP or a physio before starting.

The 10-minute stretching routine for kids

Hold each stretch for about 15 to 20 seconds (count slowly, or sing a short line of a song). Do both sides where it says so. Younger kids can do a shorter hold.

1. The Giraffe (1 minute). Stand tall, reach both arms up as high as you can, go up on tiptoes, then slowly come down. Repeat 3 times. Stretches the whole body and wakes up the routine.
2. The Windmill (1 minute). Feet wide, arms out like a T. Slowly reach one hand down towards the opposite foot while the other arm points to the sky. Swap. Gentle and slow, not a race.
3. The Flamingo (1 minute). Stand on one leg holding a wall or chair, bend the other knee and hold the foot behind you. Feel the front of the thigh. Swap legs. Great after football or running.
4. The Sleepy Sloth (1 minute). Sit with legs straight out in front. Slowly reach towards your toes like a sloth reaching for a branch. Knees can bend a little. Stretches the back of the legs.
5. The Butterfly (1 minute). Sit with the soles of the feet together and knees out to the sides. Gently flap the knees, then sit still and tall. Stretches the inner thighs and hips.
6. The Cat and the Cow (1 minute). On hands and knees, round the back up like an angry cat, then gently drop the tummy and look up like a cow. Slow and smooth, 6 to 8 times.
7. The Sleeping Mouse (1 minute). Kneel, sit back on the heels and fold forward with arms stretched out or resting by the sides. Breathe slowly. This is the “reset” stretch.
8. The Seal (30 seconds). Lie on the tummy, hands under shoulders, and gently push the chest up a little, keeping hips on the floor. Small and comfortable only.
9. The Pretzel (1 minute). Lie on the back, hug one knee to the chest, then let it cross over the body gently. Swap. A lovely back and hip stretch.
10. The Starfish (1 minute 30 seconds). Lie flat with arms and legs spread wide. Close the eyes. Breathe in through the nose for 4, out through the mouth for 6. Five slow breaths.

After sport or before bed: small changes

After sport	Before bed
Start with 2 minutes of easy walking to cool down	Dim the lights and turn off screens first
Spend longer on Flamingo, Sloth and Butterfly (legs)	Spend longer on Sleeping Mouse, Pretzel and Starfish
Upbeat but calm voice	Slow, quiet voice, maybe soft music
Drink of water at the end	Straight into teeth and bed

If you have been wondering whether movement helps their sleep, my post on whether exercise helps kids sleep looks at what parents can realistically expect.

Make it a game

• Animal cards: draw each animal on a card and let your child choose the order.
• Story stretch: make up a story where the giraffe meets a flamingo, who visits a sleepy sloth.
• Teacher swap: let them lead and you follow. Kids love correcting grown-ups.
• Sticker chart: one sticker per evening, a small treat after 10.

If your child enjoys this, try my ideas for kids’ yoga at home next.

Do it with them

Here is the honest truth: these 10 minutes will probably do you as much good as them. Tight hips from sitting, a stiff back from carrying kids, sore shoulders from the laptop. The adult version is in my cool-down stretches after a workout, and if stiffness is a constant problem, my SYP Unlock hip and back mobility class works on exactly that, with every move scaled to you.

FAQs

At what age should kids start stretching?

Any age, as long as it is gentle and playful. Toddlers can copy simple animal shapes. A structured routine like this suits roughly 4 to 12 year olds.

Should kids stretch before sport?

Before sport, an active warm-up such as jogging, skipping, leg swings and easy drills is usually better. Save longer, still stretches for afterwards.

How long should children hold a stretch?

Around 15 to 20 seconds is plenty for most kids. Younger children may manage 10 seconds, which is fine.

Is it bad if my child is very flexible?

Not usually, but some very bendy children have hypermobile joints. If they get frequent joint pain or injuries, ask your GP or a physio for advice rather than pushing flexibility further.

Book your first class

Your turn to loosen up. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, with easier and harder options for every exercise. Book your £15 class here or call or WhatsApp me on 07301 512215. If an old injury is holding you back, read about my injury-safe personal training.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.