After School Enrichment Program
 

 

Arm Stretches: Move arms up and down, touching your shoulder each time with your thumbs, for a count of 10

 

Side Stretches: Alternate arms side to side reaching your arms over your head while leaning to each side as you stretch like a rainbow for a count of 10 each side

 

Shoulder Stretches: Place arms straight out in front and alternate swinging all the way up and then all the way down for a count of 10 on each arm

Twists: Arms bent in front of you with your elbows at your tummy and twist the "upper body" only from side to side for a count of 20. Make sure you stand with your legs apart and don't move your hips

Jumping Jacks: For a count of 20. Make sure your legs are open as your hands are closed above your head

 

Jump and Shout: Jump and twist your whole body from side to side for a count of 10

 

Straddle Stretch: Stand in a straddle and bend over reaching your hands to the floor. Hold for 10. Move your hands to each leg and hold for 10 counts

 

Pike Stretch: Sit with your legs straight out in front of you and point and flex toes 5 times. Then reach for your toes and hold for 10 seconds (closed pike)

Sitting Straddle Stretch: Sit with legs open forming a triangle shape. Reach hands to the right foot and hold for 10, then reach hands to the left food and hold for 10, then reach for the middle and hold for 10

L-Stretch: One leg forward while the other leg is bent back, reach for your toes on the straight leg and hold for 10 counts. Switch legs and do it again

Butterfly Stretch: Sit with knees bent and toes facing each other, bounce knees 10 times, push knees down with your hands and hold for 10. Reach your nose down to your toes and hold for 10 seconds

Seal and Kitty: Lay on your tummy, arch your back up and look at the ceiling and hold for 10. Then lean back (pushing your tushy back like a kitty cat) and reach you arms out straight in front of you hold for 10

Table top: Sit on your tush and reach your hands back behind you. Bend your knees and push your tummy to the ceiling like a table. Hold for 10 seconds try lifting each leg and holding it in the air.

Bridge: Lay on your back, bend your knees and flip your hands over and smush them on the floor next to your ears. Push your hands and feet as hard as you can against the floor and arch your back up away from the floor. Hold it for 5 seconds

 

Written by Randi S. Drasin

2000 Copyright permission was sent to the Department of Nutrition in Singapore to post in their program material for pre-school age children

"Healthy Eating, The Way to Healthy Weight in Pre-Schoolers"

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