Occupying the exciting and active place as a young ninja involves physical preparation, which involves daily stretching routines. These routines are critical as they ensure flexibility, prevent injuries and ultimately contribute to the ninja training success. Here are the best stretching exercises tailored to budding young ninjas.
Leg Stretches
Leg stretches primarily focus on the lower body flexibility. A great starting exercise is lunges. In this exercise, the child should step forward with one foot and lower their body until the front knee is 90 degrees bent. Hold for 10-20 seconds, then switch legs. This stretch targets the hip flexors.
Also beneficial for leg flexibility is the straddle stretch. As the child sits on the floor, they should spread their legs wide apart and reach their arms forward. This emphasizes the inner thigh and hamstring muscles.
Arm Stretches
Upper body flexibility is crucial in combat movements as well as climbing activities, which are core parts of ninja training. One good exercise for arm stretching is the triceps stretch. Hold one arm above the head, bend the elbow, and use the other hand to gently pull the bent elbow. This stretch targets the triceps and the shoulders.
Another essential arm stretch is the cross-body shoulder stretch. Extend one arm across the body at shoulder height, and use the other hand to apply slight pressure on the upper arm. This exercise benefits the shoulders and the upper back.
Back and Core Stretches
Back and core flexibility facilitate the flips and spins in ninja maneuvers. The child can start with a simple cobra pose. Lying face-down, palms beside shoulders, they should slowly raise their upper body off the floor, keeping hips grounded. This stretch concentrates on the abs and lower back.
Another recommended exercise is the cat-cow pose. Beginning on hands and knees, young ninjas should arch their back upward like a cat, then lower it downward, looking up like a cow. This stretch conditions the entire spine and abdominal muscles.
Full-Body Stretches
Incorporating the full-body stretches ensures overall flexibility. The child can adopt the downward dog pose, where they start in a high plank position, then push their hips up and back. This pose stretches the entire posterior chain – the calves, hamstrings, and back.
For a more fun and comprehensive stretch, the young ninja can engage in a gym birthday party, where a well-rounded mix of exercises rounds off the training routine.
Consistency is Key
While these stretching exercises reveal a good starting point for young ninjas, consistency is the golden rule. Regularly engaging in these stretches helps young ninjas improve their flexibility, stay injury-free and enhance their performance in the exciting world of ninja training.
