Stretches during growth

Out and About and Physical Fitness - Joint and Muscle Issues - Stretches during growth - IntroductionGrowth in adolescents:
Bones grow quicker than muscles and tendons during adolescence and with growth spurts being very common at this age it is important that stretching is completed regularly. When playing sports repeatedly it places a high demand on the muscles, which means they gradually tighten relative to the longer bones. This can sometimes lead to mechanical pain in the joints secondary to the muscle tightness when muscle shortening occurs. The following are some stretches to complete to prevent this from occurring/reoccurring.
 
What are the benefits of stretching:
  • Improve your performance in physical activities..
  • Decrease your risk of injuries.
  • Help your joints move through their full range of motion..
  • Increase muscle blood flow.
  • Enable your muscles to work most effectively.
  • Improve your ability to do daily activities.

Back stretches

Kneeling back stretch

Kneeling back stretch
  • Start on both hands and knees.
  • Slowly sit back until your buttocks touches your heels.
  • Then begin to walk your hands forwards until stretch felt in your back. .
  • Hold this stretch for 3x30 seconds.
  • Complete this stretch 3x every day.

Back extension stretch

Back extension stretch
  • Start with elbows bent and forearms and chest flat against the floor.
  • Keeping pelvis against the floor throughout.
  • Bring chest off the floor as far as possible whilst keeping forearms flat on floor. Hold for 30 seconds.
  • Slowly bring chest further up whilst extending elbows to increase stretch. Keep pelvis on floor. Hold for 30 seconds.

Knee rolls

Knee rolls
  • Lie on your back with your knees bent and your feet flat on the floor.
  • Extend your arms out to the sides and always keep your shoulders on the mat.
  • Keeping knees together, drop them down to one side, rotating your torso.
  • Return to the starting position and allow your knees to fall to the opposite side.
  • Only drop your knees as far as you go comfortably.
  • Hold stretch on each side for 3x20 seconds.
  • Complete 3x daily.

Cat and Camel stretch

Cat and Camel stretch
  • Start on your hands and knees with your back in a neutral position.
  • Arch your back, lifting your head up and pushing your tail bone out, making a dish with your spine.
  • Hold this position for 10 seconds.
  • Next, bend your back up by tucking your head and tail bone in and pulling your belly button in towards your spine, making a curve through your back.
  • Hold this position for 10 seconds.
  • Hold each position x6//3x daily.

Lower Limb Stretches

Seated Hamstring Stretch

Seated Hamstring Stretch
  •  Sit upright on the edge of a seat.
  • Place the leg to be stretched out in front of you.
  • Keep your knee, and your back straight.
  • Point toes towards the sky.
  • Lean forwards until you feel a stretch down the back of your thigh.
  • Hold this position for 2x 30 seconds on each leg.
  • Complete 3x daily

Standing hamstring stretch

  • Place the foot of your affected leg onto a chair or step.
  • Keep your knee straight and foot pointing ahead.
  • Keeping your back straight, tip forwards from your hips, pushing your buttocks out behind you until you feel a stretch down the back of your thigh.
  • Hold this position.
  • Hold this stretch for 2x30 seconds.
  • Complete this stretch 3x every day.

Quadriceps stretch

Quadriceps stretch
  • Lie on your front with your legs together and your head resting on a pillow or your hand.
  • Gently bend your knee until you feel a stretch in the front of your thigh, use your hand to assist the movement.
  • Hold this position for 2 x 30 seconds on each leg.
  • Complete 3x daily

Lunging Hip Flexor stretch

Lunging Hip Flexor stretch
  • Start in a kneeling position
  • Place one foot on the floor out in front of you whilst staying on the knee of the other leg.
  • Tuck your bottom in.
  • Keep your back upright and chest out, push your hips forward by bending your front knee.
  • Make sure that you keep your hips in position and do not let your lower back arch.
  • Hold this position for 2 x 30 seconds on each leg
  • Complete 3x daily

Calf stretch a) knee extended

Calf stretch a) knee extended
  • Stand holding onto a wall in a lunge position with both big toes pointing to the wall
  • Straighten back knee with heel flat on floor
  • Bend front knee and lunge forwards until a stretch is felt in lower part of the back of leg (calf)
  • Hold this position for 30 seconds on each leg.
  • Complete 3x daily

Calf stretch b) knee bent

Calf stretch b) knee bent
  • Stand holding onto a wall in a lunge position with both big toes pointing to the wall
  • Bend back knee with heel flat on floor
  • Bend front knee and lunge forwards until a stretch is felt in lower part of the back of leg (calf)
  • Hold this position for 30 seconds om each leg
  • Complete 3x daily
Last updated20 Dec 2024
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