Stretching exercises are really important for 8th graders to help them become more flexible.

Being flexible can lower the chance of getting hurt by 30% and can also make you better at sports.

Here are some easy stretching exercises you can try:

1. Static Stretching (Holding stretches)

   • Hamstring Stretch: Hold for 15-30 seconds.
   • Quadriceps Stretch: Hold for 15-30 seconds.

2. Dynamic Stretching (Moving while stretching)

   • Leg Swings: Do 10-15 swings for each leg.
   • Arm Circles: Do 10-15 circles with your arms, both forward and backward.

3. PNF Stretching (A special technique)

   • This involves tightening and relaxing your muscles. It can help you be 20% more flexible than just regular static stretching.

Try to stretch for about 10-15 minutes before and after you play sports or do any physical activity. This will help you get the most benefits!