Warm up, stretch and relax

1Every PE lesson has three parts

1. Warm-up (5 to 10 minutes): gentle moving, then stretching.
2. Main activity: the game, race or skill you are learning.
3. Cool-down (about 5 minutes): slow walking, stretching and relaxing.

2The warm-up gets your body ready

A warm-up is gentle movement that slowly gets a little faster. It makes your heart beat faster, so more blood reaches your muscles. Your muscles get warm and soft, so they can stretch without getting hurt. It also wakes up your mind for the game.

Here is a warm-up you can do anywhere:

1. Walk, then jog slowly, for 2 minutes.
2. Arm circles: 10 forwards and 10 backwards.
3. High knees: lift your knees up to your waist for 20 steps.
4. Heel flicks: kick your heels up towards your bottom for 20 steps.
5. Star jumps: 10 jumps, landing softly.

How do you know you are warm? You breathe a little faster and feel warm, but you can still talk.

3Stretching makes muscles long

Stretching means gently making a muscle longer. Animals do it too: watch a cat or a dog stretch after it wakes up. Stretching helps your body bend easily and helps stop injuries.

Follow these rules:

• Stretch only after you have warmed up.
• Move slowly. Never bounce.
• Stop at a gentle pull. A stretch must never hurt.
• Hold still and count slowly to 10. Keep breathing.
• Stretch both sides of your body the same.

Four easy stretches:

• Calf stretch: hands on a wall, one leg stepped back, back heel pressed down.
• Thigh stretch: stand on one leg, hold the other foot behind you, knees close together. Hold a wall or a friend's shoulder for balance.
• Side stretch: reach one arm over your head and lean gently to the other side.
• Sitting reach: sit with straight legs and reach slowly towards your toes.

4Cool down and relax

After hard play, do not stop suddenly and flop down. Walk slowly for 2 or 3 minutes so your heart can slow down gently. Then do some easy stretches.

Finish with a relaxation exercise:

• Balloon breathing: sit or lie still. Breathe in slowly through your nose while you count to 4, and feel your tummy fill like a balloon. Breathe out through your mouth while you count to 4.
• Squeeze and let go: squeeze your fists tight for 5 seconds, then let go and feel your hands go soft. Do the same with your shoulders and your legs.

Relaxing calms your body and your mind, so you are ready to learn in your next lesson.

Try it yourself

Think about each one first, then tap Show answer to check.