Big Stretches for Little Kids

Even tiny dancers need to touch their toes, reach up high, twist and bend. Most kids are naturally flexible. Simple stretches help them stay that way. Stretching also reduces the risk of injury, improves agility, and improves technique and confidence.

Ask your child’s dance teacher what stretches she recommends for your dancer’s age, fitness level, and style of dance. You may also be able to observe class warm-ups and cool-downs to get some ideas.

Or try these fun, kid-friendly stretches. Begin each stretching session with a simple warm-up such as marching in place or skipping around the room. Teach your child not to bounce in her stretches; movements should be slow and deliberate (deep breaths can help).

  1. Reach for the sky: Have your child imagine that she is a tiny seed under the ground. She can crouch or curl up in a ball. Then pretend to water her as she slowly straightens her legs to stand, then raises her arms up in the air to become a flower or tree.

  2. Toe touches: While she is standing, ask your child to reach down and grab a small toy or pick a pretend flower positioned by her feet. Vary this by having her stand with legs together and apart, or even by having her sit down with one or both legs out straight.

  3. Around and around: Tell your child to stretch her arms out to the sides away from her shoulders, and imagine that she has a hula-hoop hanging from each one. Then have her make small circling motions to try to twirl those hoops.

  4. Swimming on dry land: In a standing position, have your child reach her arms up in the air, and then swing them down and around in a circular motion. It will look almost as if she is swimming the crawl stroke.

  5. S-s-s-s-snake: Have your child stretch out on the floor on her stomach, reaching arms forward and legs back, hissing like a snake. She can also gently stretch her back by placing her hands on the floor and pushing her head, shoulders, and chest off the ground.

  6. Float like a butterfly: Sitting on the floor, show your child how to bend her knees and place the soles of her feet together to turn her legs into butterfly wings. Then she can flap them, slowly and gently.

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