Captain 5-a-day for educator – Curriculum
Captain 5-A-Day audio program
17. Physical Activity- Flexibility
Wall Push
Stand about 1 1/2 feet away from the wall. Pretend you are
holding up the wall by leaning forward and pushing against the wall.
Keep feet flat and glued to the floor. Count to 10 (20 for a longer
stretch), then rest. Repeat twice.
Palm Touch
Stand with your knees slightly bent. Imagine you want to paint a
hand print on the floor. Bend from the waist and try to touch your
palms to the floor. Count to 10 (20 for a longer stretch) then rest.
Repeat twice.
Toe Touch
Stand and place your right leg level on a stair or chair. With
your other leg slightly bent, lean forward and slowly try to touch your
right toe with your right hang. Hold and count to 10 (20 for a longer
stretch), then repeat with your left hand. Do not bounce. Then switch
legs and repeat with each hand. Repeat entire exercise twice.
Big Step
Stand tall and keep one foot glued to the floor as you take a big
step with your opposite foot, bending your front knee. Hold this
position while counting slowly to 10. Repeat using the other leg.
Repeat exercise twice and increase the time by counting slowly to 20.
(Children can practice this at home or even while waiting for the bus
without any equipment.)
Leg Swing
Hold on to something sturdy. Stand on one foot and swing the
other leg smoothly forward and backward making large slow swings. Do
this while counting up to 20.
Body Stretch
Lie down and stretch your arms above your head as far as you can.
Hold the stretch. Count slowly to five. Do the same while reaching your
arms and legs out to the sides of your body. Each day count to a larger
number (up to 10) when you stretch. Remember stretching should be done
slowly, like yawing- it should never hurt.