Start with 3-5 minutes of light movement to warm muscles: march in place, gentle jogging, arm swings, leg swings, torso twists. Cold muscles don't stretch well and can tear, so always warm up first. Explain why stretching matters: it increases flexibility (range of motion), prevents injuries (flexible muscles are less likely to pull or strain), reduces muscle soreness after exercise, improves posture, and feels good—releasing tension is relaxing. Discuss the difference between dynamic stretching (moving stretches, good for warm-ups) and static stretching (holding stretches, good for cool-downs and dedicated flexibility sessions). Today you'll do static stretching. Demonstrate proper technique: stretch until you feel a gentle pull, never pain; hold steady, don't bounce; breathe normally throughout. Show bad technique: bouncing, holding breath, forcing into pain—these can cause injury.

Work through major lower body muscle groups. Hamstring Stretch: sit with legs straight, reach forward toward toes, hold 20-30 seconds (feel back of thighs stretch). Quad Stretch: stand on one leg, pull other foot to butt, hold 20-30 seconds each leg (feel front of thigh). Calf Stretch: push against a wall, one leg back straight, heel down, hold 20-30 seconds each leg (feel back of lower leg). Hip Flexor Stretch: lunge position, back knee on ground, push hips forward gently, hold 20-30 seconds each side (feel front of hip). Butterfly Stretch: sit, feet together, knees out to sides, gently press knees toward floor, hold 20-30 seconds (feel inner thighs). Glute Stretch: lie on back, pull one knee to chest, hold 20-30 seconds each leg (feel butt muscle). Breathe and relax into each stretch. Notice areas that are tight and areas that are flexible.

Now work through upper body. Shoulder Stretch: pull one arm across chest, hold with other arm, 20-30 seconds each side (feel shoulder). Triceps Stretch: raise one arm overhead, bend elbow so hand goes down your back, gently push elbow with other hand, hold 20-30 seconds each arm (feel back of upper arm). Chest Stretch: clasp hands behind back, straighten arms, lift hands away from body, hold 20-30 seconds (feel chest opening). Neck Stretches: tilt head to one side (ear toward shoulder), hold 20-30 seconds each side; look over each shoulder and hold (feel neck sides). Back Stretch: child's pose—sit on heels, reach arms forward on ground, drop forehead down, hold 30 seconds (feel back lengthening). Side Stretch: stand, raise one arm overhead, lean to the opposite side, hold 20-30 seconds each side (feel side body). Continue breathing deeply and relaxing into stretches.

Combine stretches into flowing sequences. Try a yoga-inspired flow: start in child's pose (back stretch), move to downward dog (hamstrings, calves, shoulders), step one foot forward into a lunge (hip flexors), raise arms overhead (full body stretch), twist to one side (spine), repeat on the other side, return to child's pose. Flow smoothly from one stretch to the next, breathing steadily. Hold each position 10-15 seconds instead of 30, since you're moving through multiple stretches. Do the full sequence 2-3 times. This teaches that stretching can be dynamic and meditative, not just holding static positions. It also reveals how different muscles connect—tight hamstrings affect your back, tight hips affect your knees. The body is an interconnected system. Notice how you feel after the flowing sequence: energized? Relaxed? More flexible?

End with final relaxation: lie on your back, arms by your sides, legs relaxed, close your eyes, breathe deeply for 1-2 minutes. Let your whole body relax and absorb the benefits of stretching. Slowly sit up when ready. Discuss how your body feels now compared to before: more flexible? Looser? Relaxed? Talk about making stretching a regular habit. Ideal: stretch 3-5 times per week for 10-20 minutes. It can be before bed (relaxing and improves sleep), after workouts (reduces soreness and aids recovery), or as a standalone practice. Explain that flexibility improves slowly but surely with consistent practice. Over weeks and months, you'll notice you can reach farther, move more easily, and feel less tight. Encourage your child to listen to their body: if an area feels tight during daily activities, stretch it. Stretching is self-care—a gift you give your body. Celebrate completing a full stretching session together.