We must keep our quadriceps (front thigh muscles) strong in order to perform activities such as walking up stairs, getting out of the car, and lifting from a chair. These short exercises can be done at your desk to give you a burst of energy and get you through a long day. Practice these 3 stretches to maintain your strength and stability:
Stand Up/Sit Down 12x: Sit tall in your chair with your feet planted and shoulders back. Lean forward slightly and power up through your feet and hands. Sit safely back in your chair slowly.
Standing Glute Extension 12x: Stand tall with soft knees and place one foot behind you. Come to the ball of that toe and balance with a chair if needed. Tighten your gluts as you lift the straight leg with control. Repeat on the other side.
Hip Abduction 12x: Stand tall with soft knees. Lift your right knee and hold. On the exhale, open the knee to the side. Repeat on the other side.
Practice this with your kids! Watch learning light up.
I am also including a short video on ideas to get kindergarten students from their desks to the carpet in order to improve strength and add movement to your SEL lesson. This method also improves listening skills and creates community by moving rhythmically together.
Another empowering technique to add movement to your SEL lesson is to teach a couple stretches from the book Breathe and Stretch on the Beach. Each order receives a laminated 8.5 x 11 Breathe and Stretch sign for your office or classroom.
Make it a spectacular day! The choice is yours!
Upcoming Events:
April 27th - Lee County Counselor Presentation at Gulf Coast University
Breathe and Stretch on the Beach is an interactive listening and movement game that helps children build focus, confidence, calmness, and self-awareness through playful stretching and positive self-talk. Designed for ages 3 and up, this engaging resource can be used in the classroom, counseling groups, therapy settings, or at home by teachers, counselors, parents, and caregivers.
After learning the beach-themed poses, a leader calls out poses in any order, encouraging participants to listen carefully, move mindfully, and practice deep breathing, stretching, and relaxation. Children stay engaged while developing important social-emotional and self-regulation skills in a fun, active way.
Participants will:
Understand and practice controlled breathing
Respect personal space by moving safely without touching others
Strengthen self-control using nonverbal communication
Improve focus and attention
Increase self-awareness
Replace negative self-talk with positive self-talk
Build joy, strength, gratitude, and confidence
Each pose is paired with empowering affirmations so children can embody positive mindsets as they move. Examples include:
Coconut Tree, Eagle, Airplane – I am focused
Sports Boat, Charge Your Battery, Flying Fish – I am full of energy
Hurricane – I step aside for others
Crab – I let my light shine
Paddleboard – I am responsible for what I say, think, and do
Breathe and Stretch on the Beach is a joyful way to help children move their bodies, calm their minds, and grow strong from the inside out.