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Easy to Do Stretches for Kids - Exercises and Activities
Are your kids sitting with their backs hunched in front of the television or sitting at an awkward angle while they play with their smartphone? This needs to change and stretches is the best way to go about it.
What is the Best Time to Stretch for Kids?
Stretching works best when it is done before and after physical activity. For instance, if your child plays football, make sure they do stretching exercises on the field before and after the game. This will help get the body flexible and avoid injury.
Easy and Fun Stretching Exercises for Kids
Below are some yoga stretches for kids as well as gymnastic stretches for kids that can be done:
1. Downward Facing Dog
Make your child stand up straight and ask her to avoid bending her knees.
Tell her to raise her hands and then move them forward till they touch the ground.
There should be ample distance between the legs and hands.
Ensure that her back is stretched out and her gaze is fixated towards her toes for at least ten seconds.
2. Cobra Pose
Ask your child to start with the downward facing dog pose.
Then tell her to bend her elbows and go down on the floor.
Now make her raise her chest forward and upward, with the neck jutting out and hold this position for about five seconds.
Make her repeat step two and three in succession.
3. Virabhadrasana II or Warrior 2 Pose
Ask your child to stretch out her legs at a comfortable wide angle that extends beyond the hips.
Now tell her to turn her left toes inwards and her right toes outward such that the right foot is ninety degrees to her body.
After this, she needs to raise both her hands until they are parallel to the floor.
Now she needs to bend her right knee to the point where her front toes are still visible from her point of view and stay in this position for ten seconds.
The same can be performed with the opposite legs.
4. Vriksasana or Tree Pose
Ask her to insert her right foot firmly to the ground while gently lifting her left knee towards the waist.
Now make her gently move her raised leg towards the left and place her sole of the left foot on the upper right thigh.
Tell her to join both her hands and raise her elbows, such that her forearms are parallel to the ground.
Let her remain in this position for about ten seconds and then repeat with the other leg.
5. Camel Pose
Ask your kid to kneel down with sufficient space between her legs.
Tell her to place both her hands on her lower back.
The hands can be used to gently push the back forward, and the head moved back as a warm-up.
Now ask them to gently go all the way back and until she can firmly hold her ankles with her hands.
6. Toe Touches
Make your kid sit down on the ground with her legs stretched out in front and her back perpendicular to the floor.
Tell her to extend both her arms towards the tip of her toes.
Once she reaches the tip, tell her to hold the position for at least 10 seconds.
Let her release and get back to the original position.
7. The Wheel Pose
Ask your child to lie down with her knees bent, and ankle tucked next to the buttock.
Tell her to place her palms under the shoulder.
Now make her lift herself off the ground with the help of her palm and ankles.
This can be difficult for some and she can use the crown of her head for support as well.
8. Rocking Plank
Ask your kid to position herself parallel to the ground in a ground face position. This can be down using the forearms as support in front and toes at the bottom.
Ensure that neither her head nor buttocks are raised, and her whole body should be a straight line.
Make her perform a rocking motion with the help of her toes.
Let her do this for ten seconds and then let her rest.
Stretching Games and Activities for Children
Check out some dynamic stretches along with flexibility activities for kids that are good for health:
1. Alphabet Stretch
This works well in a group of twelve kids or more. Divide the kids into three groups of four children. Give a secret alphabet to each group which they must make only using their bodies. They are allowed to sit or stand as they combine their bodies to make an alphabet. The team which makes the best alphabet and can be guessed by the other team wins!
2. Limbo
Two kids must hold a pole at shoulder length. The objective for the other kids is to go under the pole without touching it. If all the kids get through, the pole is held at a lower height, and the other kids must go under the pole again. This goes on until only one kid succeeds in crossing the pole without touching it.
3. Mirror Image Challenge
Put two kids face-to-face and make them mimic each other. The one who is able to twist and stretch more wins!
4. Human Spring
The kids are made to stand face to face and then fall towards each other. They must stop themselves from falling by using the other kid’s palm for support using their own palm. To increase the difficulty, increase the distance between the children.
5. Martial Arts
Various forms like karate, taekwondo and jujitsu help improve flexibility as it involves back stretches, hamstring stretches, etc.
Feel free to get the neighbouring kids into their exercise regime or join in yourself to give them company! Remember that kids are more flexible when compared to adults so let them lead the way and you can follow through cautiously.
What are the Benefits of Doing Stretches?
If your little munchkin is preparing for athletics, stretching will help to increase the flexibility of the muscles and thus, avoid muscle tears.
Studies have shown that regular practice of stretching exercises like yoga, helped improve the attention span of children.
Stretching, when combined with cardio, can help increase blood circulation.
Studies have shown that sustained stretching exercises, when done regularly can help children with cerebral palsy improve their range of motion.
Doing regular stretching exercises (along with proper nutrition) can help your kids grow taller.
Stretching can help improve posture and provides relief to chronic back pain for your child.
As your child gets stressed, his muscles will become tense which may lead to chronic pain in the shoulders, neck, and head. Stretching helps ease that tension way.
Also Read: Natural Ways to Increase Height in Children Read more
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LAdka BAisa Collection
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Figs - A Sweet Way To Boost Fertility
One of the many reasons which cause infertility is an inadequate level of hormones, in men and women. Science has proven with evidence that figs can boost fertility. Its rich iron content is essential for healthy eggs and ovulation. Figs are certainly a sweet way to improve fertility nutrition as they are an extremely rich source of fibre and vitamins. Fresh or dried figs are a rich source of calcium, potassium, manganese, zinc, vitamin B6 and fibre. Figs help in improving male fertility too by increasing the sperm count and motility. Figs can be eaten with salads, desserts, and meat.
How Eating Figs Helps to Improve Fertility
The vitamin and mineral rich bombs, the figs, are small round fruits which resemble testes and ovaries. They are indeed the next superfood. The nutritive content of fig is packed with vitamin B6, pantothenic acid, copper and a whole lot of fibre which increase fertility goodness. Figs, for male fertility, can help to overcome male sterility by improving the sperm count and motility. Figs for female fertility can help in controlling menstrual irregularities and hormonal imbalances. If you nourish yourself with figs, you will do your health and fertility big favour. A wholesome and balanced diet will surely set you up for a happy and healthy pregnancy.
Recipe of Figs to Boost Fertility
The nutritionists recommend figs as they come with a bevy of health benefits. Figs or anjeer for fertility is known to have a miraculous impact. Some recipes using dried figs for fertility are given below:
1. Poached Figs
Ingredients:
Apple juice - 2 cups
Lemon juice - 1 large
Cinnamon stick – 1
Mint leaf –large
Rehydrated dry figs – 8
Frozen/fresh raspberries -½ pt
Instructions:
Simmer the apple juice, lemon juice, mint leaf and cinnamon for 10 minutes.
Add the figs and let it be on simmer for another 10-15 minutes.
Remove the figs when very soft, strain the juice and boil it over high heat.
Remove the syrup and drizzle raspberries and figs.
2. Avocado and Fig Salsa
Ingredients:
Ripe and chopped avocado – 1
Plum tomato chopped – 1
Fresh figs chopped - 2
Minced, ribs and seeds removed, jalapeno pepper
Garlic crushed – 1 clove
Cumin – 1/8 tsp
Coriander 1/8 Tsp
Lime juice -1/2 lime
Raw honey – ½ - ¾ tsp
Ground pepper – as per taste
Instructions:
Collect tomato, figs, avocado, and garlic in a bowl and keep aside.
Whisk spices, lime juice, and honey in a small bowl.
Drizzle it over the avocado mixture.
Allow flavours to blend by refrigerating for an hour.
If you are all set to start a family, you must modify your diet and lifestyle to increase the chances of conception. Figs are a symbol of fertility. Their high profile content of iron, potassium, calcium, and zinc are absolutely essential for healthy pregnancy. Figs are helpful in improving male fertility too.
Also Read:
Folic Acid for Fertility
Using Coconut Oil for Fertility
Castor Oil Usage for Fertility Read more
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Kesariya Thandai
One of the must have drinks on the festive occasion of Holi is Thandai. It is a milk based summer drink, which can be enjoyed by kids and adults alike. An exotic mix of spices, saffron and nuts characterizes this drink. Not just Holi, it can be prepared throughout the hot summer months – it is a healthy drink and has a cooling effect on the body. Making your kid drink milk becomes easier with this drink.
Serves
Preparation Time
Cooking Time
6 People
15 Minutes
3-4 Hours(Soaking)
Ingredients
To Soak
½ cup almonds
2 tbsp cashew nuts
1 tbsp poppy seeds
2 tbsp Melon seeds
1 tbsp fennel seeds
6 Green Cardamoms
1-2 tsp black pepper corn
Other Ingredients
2 tbsp gulkand
1 tsp rose water
½ cup water
¼ to ½ cup honey or sugar
1.5 litre milk
A few strands of Saffron, soaked in a table spoon of milk
Slivered almonds and pistachios to serve
Method
Step 1
Soak almonds in water for 3-4 hours. Soak rest of the ‘to-soak’ ingredients in a separate bowl with water that is just enough to cover them for 3-4 hours.
Step 2
Peel off the skin of the soaked almonds. Add them to a mixer grinder. Also, add the gulkand. Add the rest of the soaked ingredients. Add about ¼ cup of water and churn into a smooth paste.
Step 3
Using a muslin cloth, strain the paste to get spiced almond milk. Add the residue to the mixer jar again and using another ¼ cup of water, churn it and strain it again. You should have about ¾ to 1 cup of the spiced almond milk.
Step 4
Now add honey, soaked saffron and rose water to the milk, add the extracted spiced almond milk and give it a good stir.If you add sugar - stir to mix well till it dissolves.
Step 5
Keep it in the refrigerator until needed. To serve, pour the chilled Thandai into serving glasses. Garnish it with saffron strands, slivered almonds and pistachios. Enjoy!
Nutritional Information
Calories
298 K cal
Proteins
12.1 g
Total Fat
12.4 g
Total Carbohydrates
38.5 g
Cholesterol
21 mg
Sodium
101 mg
Potassium
299 mg
Tip: Rub the soaked saffron with a pinch of sugar in a small pestle and mortar to extract maximum color from the saffron. Read more
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Gifting a Healthy Environment & Managing Relationships So Kids Can Learn From It
Your child learns everything from you - how you attend to others, how you receive guests, how you wish your near and dear one on occasions - it is as per your dealing that he knows who is a part of your good and bad books. It is but natural to have both good and bad books considering that we are humans...I myself am not entirely good or bad to everyone. All have different chemistry with me.
The Difference in Choice
As siblings, we all argue - even my sister and I have different tastes in clothing. But criticising others' choices is wrong. If she likes a red floral tee and I don't, that's absolutely ok. If she likes it, she should wear it happily. This difference of choice should not be highlighted in front of the kids, as by narrating that statement you are painting one person's choice as good and the other's as bad. Please keep in mind that a child can notice your statement and create his own image of the person.
Different Viewpoints
Having cordial relations is more important than being right. If there is any point of difference between you and your spouse or between you and anyone in the family, do not discuss it in front of the kids. Kids tend to remember things out of context and speak later - that can lead to serious problems and misunderstandings. They may repeat the statements in the same tone that you had used, and it becomes embarrassing for both the persons, even though the intention was not to mould the kids that way.
Parents should respect each other's way of doing things, decisions taken for the kids, and should not use inappropriate words for each other. Everybody has a different way of doing things, and that should be respected.
If someone in the family is scolding your child for doing something wrong - for example, if your child spills water on the floor and someone in the family is telling him not to repeat it, let the person complete their conversation with the kid. Interfering and protecting your child in benign situations may lead to your child repeating the same mistake instead of learning not to do it.
Over-pampering or spoiling your child is also dangerous, as it can put him in a sweet trap. But being strict should also be done within the limit - it should be done just enough so that he learns basic etiquette and does not have behavioural issues.
The agenda is to give a healthy environment to the child.
Please note no one is perfect and no one is wrong - all statements, acts and decisions are situational. If we understand this simple mantra we will have cordial relations in the family and kids will learn the same.
Be grounded to keep your kids grounded, because kids copy their parents perfectly.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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Enjoy pregnancy to the fullest! Stay Positive! Stay healthy! Stay active!
Just like marriage is a crucial and exciting part of one's life, so is getting pregnant.
Getting the news of pregnancy causes a lot of happiness in the family.At the same time( especially for first timers), it also brings a lot of nervousness and anxiety in women.
What to eat? What not to eat? Can I sleep like this? Should I watch this? And so on. We start getting suggestions from one and all whether it is relatives or friends or family. Whom should we listen to ? Whom not to?
One should listen to all but do as per one's own wish. Donot do anything under pressure.After all its your body, your baby. Read lots of books. Watch funny movies or jokes. Stay with people who bring out the best in you and keep you positive. Eat lots of healthy food and he'll lot of fluids in the form of water and juices.
Pregnancy is a very peculiar phase. With each passing month you learn something new about your body and baby. Watch the ultrasounds and baby movements. Enjoy this phase to the fullest and seek for help from family and friends whenever require. Donot hesitate to ask doctor all your doubts. After all you are paying the fees. Get all your vaccinations on time( Government centres also provide vaccinations free of cost to pregnant women)
It's a new phase for the husbands as well. Try to remain the same with them and have patience. They donot know what changes your body is going through . Only you can make them aware.
Plan your pregnancy shoot. Involve your husband and family as well.
Donot pick heavy objects. Go on walks. In case you feel uneasy or any type of inconvenience, donot panic or neglect. Immediately reach out to nearest doctor. A lot of times, negligence causes serious issues.
Stay healthy. Stay happy.Stay active. Read more
Dr. Minal Acharya has added a new answer
Expecting Mom due in 5 months
6 hours ago
Q. Hii...., Is it safe to eat jackfruit in 4th month of pregnancy, daily 2 ...
Dr. Minal Acharya
Nutritionist
6 hours ago
A. dear mam, you can eat jackfruit during the 4th month of pregnancy. there is no problem in having it. you can eat all types of seasonal vegetables and fruits even green leafy vegetables.
shahin has added a new answer
Expecting Mom due in 2 months
5 hours ago
Q. is that positive result??? my Due date is tommoro I am having vomitting and nausea and back pain etc please reply asap
shahin
Mom of a 6 m old boy
4 hours ago
A. yes
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
4 hours ago
Q. Hi I'm in 23weeks pregnancy
my afi is 26 I have no diabetes or any other issues
is that risky ? what to do for making normal delivery possible
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
4 hours ago
A. yes AFI level is very high and yes you need to be very careful to have regular follow up with your doctor take the precautions advised by your doctor and regularly keep a watch on baby movements
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
4 hours ago
Q. nasal congestion during 9th week pregnancy is normal or something serious?
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
4 hours ago
A. it's ok . take steam twice daily or you can use nasal drops
You should have proper consultation with your treating doctor , as some examination or investigations may be needful, so that proper medications can be given And the treatment can be done very properly.
Rashmi has added a new answer
Expecting Mom due in 5 months
2 hours ago
Q. Is there any issue with this test
Rashmi
Mom of a 9 yr 7 m old girl
2 hours ago
A. You have not given any details about us to what test are you talking about or anything associated with that for that matter can you please repost your question with all the necessary details required to understand your question as accordingly I can assist you on that
Dr Vandan H Kumar has added a new answer
Guardian of 0 children
32 mins ago
Q. my baby is 8years old and she wets bed can anyone suggest me what to do??
Dr Vandan H Kumar
Paediatrician
31 mins ago
A. normally bedwetting is very common during the night time and the child is able to tell you regarding urination during the daytime.
usually this problems improves with increasing age of the child and usually no medicines are given until and unless recommended by the doctor( you can easily wait for ten years of age of the child)
usually treatment of medicines (if started) gives only symptomatic relief and the problem goes away only with increasing age with the strengthening of the muscles of the bladder which control the urination.
steps
decrease the amount of water intake just before going to bed and make the child pass urinex before going to sleep.
also you can wake up the child at around 2 o'clock 3 o'clock and make the child pass urine.
never criticizex the child for this act because this will again aggravate the problem due to stress.
meet your doctor who will tell you more regarding this .
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