Static/Dynamic

Head-to-Toe Stretch

K-3
outside gymnasium

Healthy Muscles
Stretching keeps the body relaxed and flexible, reduces injury, and increases range of motion.

Static stretching involves holding the body in a specific position for a short period of time whereas
dynamic stretching involves slow and continual movement of the body in various positions.
At the end of an activity or warm-up have participants work through the Static/Dynamic
Head-to-Toe Stretch, holding each static stretch for 10 to 30 seconds and repeating each
dynamic stretch 5 to 10 times. Or, as part of a warm-up, try the Dynamic Head-to-Toe Stretch.

1 2
Arm Circles
Neck Side • Circle one arm slowly
Stretch forward, then backwards.
• Stretch ear towards • Keep body still.
one shoulder. • Repeat with opposite arm,
• Extend opposite arm then repeat with both arms
slightly out from the at the same time.
body and down. • Try circling both arms in
• Hold stretch. opposite directions, at the
• Repeat on opposite side. same time.

3 4
Upper Back Chest
Stretch Stretch
• Stand with legs hip-width apart, • Stand with legs hip-width apart,
knees loose. knees loose.
• Extend both arms forward • Stretch chest by extending both
(e.g. as if hugging a tree). arms wide to the side.
• Clasp hands together with thumbs up • Gently stretch slightly past
then rotate hands to point thumbs down. shoulders while holding chest
• Lower head to look at belly button. tall and strong.
• Round shoulders. • Extend finger tips.
• Hold stretch. Repeat. • Hold stretch. Repeat.

Version 2.0 | © 2017 Province of British Columbia. All rights reserved. PA-MUSCLES-K-3-STRETCH 1
 5 6
Side Trunk Hamstring
Stretch Stretch
• Stand with legs shoulder-width • Stand in front of a chair with legs
apart, knees loose. hip width apart, knees loose.
• Extend one arm straight up • Place one leg on seat of chair
overhead and lean slightly to the and bend slowly forward from
opposite side. Support weight waist until a gentle stretch is
with opposite arm on leg. felt in the back of the leg
• Lean until a gentle stretch on chair.
is felt. • Support body by placing
• Hold stretch. Repeat on both hands on upper leg.
opposite side. • Keep hips square and straight.
• Hold stretch. Repeat with opposite leg.

7
Hip and
Quadriceps Stretch
Quadriceps and
Shin Stretch 8
• Step forward and • Face a partner
bend knee at 90 degrees. and touch hands
• Align front knee in a high five position.
with front heel. • Grasp ankle and pull
• Back knee gently the heel towards the
rests on the floor. seat until a stretch
• Support weight is felt in the thigh.
on front leg, • Stand tall.
chest tall. Bent knee should
• Hold stretch. be pointing straight
Repeat with opposite down aligned with the knee
leg. of the opposite leg.
• Hold stretch. Repeat
with opposite leg.

9
10
• Stand and rotate one ankle
Calf Stretch on the ball of the foot.
• Circle one way ten times,
• Place hands on hips and stand
then the other.
with one foot ahead of the other. Ankle • Repeat with
• Keep both heels flat to the floor.
• Slowly bend knee forward until
Rotations opposite foot.

a gentle stretch is felt in the

back lower leg and heel of
both legs.
• Hold stretch. Repeat with
opposite leg. Full colour Head-to-Toe Stretch Poster available.

Version 2.0 | © 2017 Province of British Columbia. All rights reserved. PA-MUSCLES-K-3-STRETCH 2
 Dynamic
Head-to-Toe Stretch

K-3
outside gymnasium
Repeat each Dynamic stretch 5 to 10 times.

Healthy Muscles
1 3
2 Back and
Neck Rotation
Arm Circles Chest Stretch
• Drop chin to chest.
• Slowly rotate neck • Circle one arm slowly • Stand with feet hip-width
towards left shoulder, forward, then backwards. apart, knees loose.
back to centre, • Keep body still. • Cross (hug) arms in
repeat to the right. • Repeat with opposite front of chest.
• Keep shoulders arm, then repeat with both • Slowly extend both
relaxed. arms at the same time. arms out to the side and
• Try circling both arms back past shoulders.
in opposite directions, at • Keep arms at shoulder

4 the same time. height.

• Extend finger tips.
Side Bend 5
• Stand with feet slightly wider Trunk Rotation 6
than shoulder-width apart.
• Knees slightly bent and • Stand with feet shoulder-width Lower Back and
hands on hips. apart, knees slightly bent. Hamstring Stretch
• From waist, bend slowly to • Arms straight out by sides.
one side, then the other. • Swing both arms in the • Stand with feet
• Do not lean forward or same direction. slightly wider than
backwards while stretching. • Slightly twist body in direction shoulder-width apart.
of swing. • Knees slightly bent and
• Change directions. arms straight out to sides.
7 • Lean forward, twist,

Leg Swing 8 bring right hand

towards left ankle.
Forward Lunge • Return to standing,
• Stand sideways to wall, repeat on opposite side.
hand on wall for balance. • Stand tall, hands on hips • Keep arms straight.
• Start with outside leg slightly or head for balance.
bent, swing forward and back. • Lunge forward with leg
Turn and repeat with other leg. and bend knee (90 degrees).
• Stand facing wall, knees slightly Align front knee with front heel.
bent. Slowly lift and swing one leg • Back leg bent 90 degrees, heel off floor.
out to side, then back across body. • Step back to return to standing.
• Do not twist torso. Repeat, • Repeat, switching legs.
switching legs.
• Stand and rotate

• Stand tall, feet shoulder-width

10 one ankle on the
ball of the foot.
9 apart, arms out front for balance.
Ankle • Circle one way ten
• Bend knees until thighs parallel times, then the other.
Squat to floor (sitting in chair). Rotations • Repeat with opposite foot.
• Knees over feet, weight on heels,
back straight, look ahead. Inspired by Roberta Smith, Action Schools! BC Regional Trainer
• Return to standing. See also DPA Pages! Dynamic Stretching at www.actionschoolsbc.ca

Version 2.0 | © 2017 Province of British Columbia. All rights reserved. PA-MUSCLES-K-3-STRETCH 3