🤸 FLEXIBILITY AND STRETCHING
PAGE 1 OF 5 — BENDY BODIES
WHAT IS FLEXIBILITY?
BEND LIKE RUBBER
Flexibility means how far you can bend, reach, and twist your body without it hurting. A flexible body moves like soft rubber instead of stiff wood. It lets you touch your toes, look over your shoulder, and reach high for a ball. Some people are naturally bendier than others, but everyone can become more flexible with a little practice each day.
⚡ DID YOU KNOW?
Gymnasts and dancers train their flexibility for years, which is how they can do amazing splits and backbends that look impossible.
BENDY!
SOFT MUSCLES
🌿 Loose muscles stretch easily
🪵 Tight muscles feel stiff and short
🪵 Tight muscles feel stiff and short
TRY IT NOW
✋ Reach up to the sky slowly
👣 Feel the gentle pull in your sides
👣 Feel the gentle pull in your sides
PAGE 2 OF 5 — YOUR BENDY HINGES
JOINTS AT WORK
JOINTS ARE YOUR BENDY HINGES
A joint is the place where two bones meet, like your knee, elbow, or shoulder. Joints work like the hinges on a door, letting parts of your body swing and turn. How far a joint can move is called its range of motion. Stretching keeps your joints loose so they can move through their full range. When muscles around a joint are tight, the joint cannot move as far.
SWING!
KNEES
🦵 Bend to run and jump
🚪 Work like a swinging hinge
🚪 Work like a swinging hinge
SHOULDERS
🙆 Spin round in big circles
🏀 Help you throw and reach high
🏀 Help you throw and reach high
SPINE
🌀 Your back twists and curls
🤸 Lots of small joints bend together
🤸 Lots of small joints bend together
PAGE 3 OF 5 — STRETCH THE RIGHT WAY
GO SLOW
🐢 Stretch slowly, never with a bounce
⏱️ Hold each stretch for a slow count
⏱️ Hold each stretch for a slow count
BREATHE EASY
😮💨 Keep breathing, do not hold your breath
🚫 Stop if you feel a sharp pain
🚫 Stop if you feel a sharp pain
GENTLE WINS
STRETCH GENTLY AND OFTEN
The best way to stretch is slow and gentle, never fast or bouncy. Reach until you feel a soft pull in the muscle, then hold still and breathe. You should feel a stretch, not a sharp pain. If something hurts, ease off right away. Stretching a little bit every day works far better than one big stretch once a week. Over time your muscles get used to the new length.
⚡ DID YOU KNOW?
Warm muscles stretch best, so stretching is easier after you have been moving and your body is warm.
REACH!
PAGE 4 OF 5 — WHY IT HELPS
BIG BENEFITS
FLEXIBILITY KEEPS YOU SAFE
Being flexible does much more than look cool. Loose, stretchy muscles are less likely to get pulled or hurt when you play sports or fall over. Flexibility also makes everyday tasks easier, like tying your shoes, reaching a high shelf, or sitting cross-legged. It can even help your posture and ease aches from sitting too long. A bendy body is a comfortable, healthy body.
SAFE!
FEWER INJURIES
🛡️ Loose muscles pull less easily
⚽ Safer when you twist and turn
⚽ Safer when you twist and turn
EASY MOVES
👟 Tie shoes and reach with ease
🧺 Daily tasks feel less stiff
🧺 Daily tasks feel less stiff
BETTER POSTURE
🧍 Stand taller and straighter
🪑 Eases aches from sitting long
🪑 Eases aches from sitting long
PAGE 5 OF 5 — STAY BENDY
EVERYDAY HABIT
MAKE STRETCHING A HABIT
You do not need any special gear to become more flexible, just a few minutes and a bit of space. Try gentle stretches after you have been active and your muscles are warm. Reach for your toes, roll your shoulders, and twist slowly side to side. A short stretch before bed can even help you relax and sleep. Keep it up and your body will stay loose, comfy, and ready for anything.
FLEXY!
QUICK ROUTINE
🤸 Reach for your toes slowly
🙆 Roll your shoulders and twist
🙆 Roll your shoulders and twist
REMEMBER
🤸 KEY FACTS
Stretching keeps muscles long and joints loose, which boosts your range of motion, prevents injuries, and makes daily moves easier.
🦵 Joints move further when muscles are loose
🐢 Stretch slow and gentle, never bouncy
📅 A little every day beats one big stretch
🐢 Stretch slow and gentle, never bouncy
📅 A little every day beats one big stretch
🧠 QUIZ TIME!
FLEXIBILITY AND STRETCHING · 5 QUESTIONS
QUESTION 01
What does flexibility mean?
QUESTION 02
What is a joint?
QUESTION 03
What is the best way to stretch?
QUESTION 04
When do your muscles stretch the best?
QUESTION 05
How does being flexible help you?
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