Easy Stretches for Kids and Families: Simple Ways to Stay Active Every Day

As part of Pennington Biomedical Research Center’s Small Shifts Campaign, we’re sharing simple, family-friendly ways to help children and families build healthier routines.

One healthy habit that’s easy to overlook is stretching.

Stretching may seem simple, but it plays an important role in keeping our bodies healthy. It helps prepare your muscles for movement, improves flexibility, and can even help reduce the risk of injuries. Best of all, it only takes a few minutes and can be done almost anywhere, including at school or while working at a desk.

Why Stretching Matters

Stretching is an important part of staying active. Whether you're getting ready for a soccer game, taking a family walk, or simply spending a long day in the classroom, stretching helps prepare your body for movement and keeps your muscles flexible.

When done correctly, stretching can:

• Improve flexibility
• Increase your range of motion
• Promote healthy posture
• Help reduce back pain
• Prepare your body for physical activity
• Help your body recover after exercise

Stretching isn’t just for athletes. It’s a healthy habit everyone can practice, especially children and adults who spend long periods sitting during the day.

Stretching and Physical Activity Go Hand-in-Hand

Regular physical activity helps children grow stronger, healthier, and happier. Being active builds strong muscles and bones, supports heart health, boosts energy, improves mood, and helps children focus better during school.

The Centers for Disease Control and Prevention (CDC) recommends that children and adolescents ages 6 to 17 get at least 60 minutes of physical activity every day. That may seem like a lot, but it doesn’t have to happen all at once. Breaking physical activity up throughout the day like walking the dog, riding bikes, playing outside, or participating in sports all count toward daily movement.

Adding a few stretches before and after these activities is an easy way to help your body move more comfortably and reduce the risk of injury. Parents can join in, too. Making physical activity a family habit helps children stay motivated while creating opportunities to spend quality time together.

Sitting Too Long? Take a Stretch Break

Many children spend hours each day sitting in class, doing homework, or using electronic devices. Adults often spend much of the workday sitting, too.

After sitting for long periods, muscles can become tight and stiff. A quick stretch break every hour can help loosen muscles, improve flexibility, and leave you feeling more energized and ready to focus.

A few simple stretches throughout the day can help your body feel better and keep you moving.

Flex at Your Desk

Whether you’re in the classroom or sitting at the office, Greaux Healthy’s Flex at Your Desk guide makes it easy to fit stretching into your day. Each stretch should be held for 15 to 20 seconds and is designed to improve flexibility, relieve muscle tension, and encourage movement throughout the day.

Here are a few stretches to try:

Cannon Ball Stretch

Sit upright with your knees bent, place your hands under your knees, and gently bend forward until your head is between your knees. This stretch helps loosen your lower back and hips.

Seated Shoulder Stretch

Sit tall, raise your arms overhead, interlock your fingers, and reach toward the ceiling while keeping your arms near your ears. This stretch helps lengthen your shoulders and upper back.

Seated Chest Stretch

Sit on the edge of your chair, pull your elbows back, squeeze your shoulder blades together, and gently lift your chin. This stretch opens the chest and helps improve posture.

Looking for More Easy Stretches?

Download the Greaux Healthy Flex at Your Desk guide for additional stretches you can do at school, at home, or at work to keep your body moving throughout the day.

Make Stretching Part of Your Daily Routine

Building healthy habits doesn’t have to be complicated. Adding a few minutes of stretching throughout the day is an easy way to help your family stay active and feel their best.

As a family, you can:

• Stretch together before school or after dinner.
• Take a stretch break after homework or screen time.
• Stand up and stretch every hour during long periods of sitting.
• Pair a short walk with a few stretches before heading back inside.

Small daily habits like these can improve flexibility, encourage movement, and help make physical activity more enjoyable.

About Small Shifts

Pennington Biomedical’s Small Shifts Campaign and Greaux Healthy work together to help families build healthier habits one step at a time. At Pennington Biomedical Research Center, we believe that big changes start with small steps. Whether it’s getting more sleep, drinking more water, being physically active, or making healthier food choices, every small shift can lead to big results.