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Physical Education

Stretch and Flex

Overview

Students move through a series of stretches, holding each one and breathing slowly.

Learning Objective
Students improve flexibility and understand why stretching is important for health.

Resources needed

  • Flat floor space

Lesson stages

0 / 7 done
  1. 1 Explain: we stretch after exercise when muscles are warm.
  2. 2 Hamstring stretch: sit, legs straight, reach toward feet, hold 20 seconds.
  3. 3 Quad stretch: stand, hold one foot behind, balance, hold 20 seconds each leg.
  4. 4 Shoulder stretch: pull one arm across chest, hold 20 seconds each side.
  5. 5 Hip flexor: one knee down, push hips forward, hold 20 seconds each side.
  6. 6 Child's pose: kneel, sit back on heels, stretch arms forward on floor, hold 30 seconds.
  7. 7 Discuss: which area felt tightest? Why might that be?

Tap a step to mark it as done.

Variations

  • Partner-assisted stretching.
  • Create a stretch routine and teach it to another group.
  • Add 3 deep breaths per stretch.
More information

Teach: stretch, hold, breathe, tight, relax. Count seconds aloud together to maintain holds.

All stretches can be modified for seated positions. No stretch should cause pain — gentle tension only.

Are students holding stretches steadily rather than bouncing? Can they identify which muscle they are stretching?

No equipment needed. Works on any surface. Grass or soil is fine.

Students often bounce during stretches. Teach static stretching — hold still. Bouncing can cause injury.

Regular stretching improves flexibility, reduces injury risk, and supports recovery. Teach it as a habit, not an optional extra.

Activity details
Primary Easy 15 minutes no prep Whole Class, Solo Indoor & Outdoor
Topics
Flexibility Cool-down Body Awareness