FLEXIBILITY IN CHILDREN

Flexibility is your joints' ability to move freely through a wide range of motions. Most children are naturally more flexible than adults since joints often tighten up with age. In my article, “Choosing a Fitness Programme 3: Flexibility Training,” I identified some benefits of flexibility training. Just like adults, kids need to stretch their bodies. Always remember that flexibility varies by age, so certain ages of children are more flexible than others. I teach dance to the children at Tenderville, and I’ve spotted toddlers performing a half split without giving it a thought, while some would bring their foot up towards their lips. Unfortunately, I’m never quick enough to catch those moments in camera. At my last practice session with the older kids, I had them show me their acrobatic moves; this time around I had my camera so I took some pictures. I was amazed at the ease with which they performed straddle splits, head stands, cart wheels, etc.

Before I share the pictures, I would briefly highlight the disadvantage of poor flexibility in kids and ways to improve flexibility in children.

Poor muscle flexibility can cause children to experience tenderness, soreness and pain after participating in athletics. Less flexible muscles often sustain more damage than more flexible ones. Lack of flexibility can also affect a child’s motor skills. Including gentle stretching exercises in children's daily exercise sessions can help improve flexibility

Why should your child stretch?

Stretching can prevent injuries.
Stretching helps kids' bodies recover after exercise.
Stretching helps kids' bodies become and remain flexible (able to move joints and muscles in a full range of motion) as they grow into adulthood.
Flexible bodies are more agile and perform better.
Stretching reduces muscle tension.

How to improve your child’s flexibility

Let them participate in sporting activities like swimming, gymnastics and dance, which naturally improve flexibility.
If your child participates in another type of sport that does not boost flexibility on its own, such as soccer, you can include pre-game and post-game stretching to help keep him/her flexible.
Yoga classes are another way to ensure children's bodies regularly move through their entire range of motion to keep joints and bones moving freely.

Now the pictures! If you think any of the below moves are easy, try them out, I won't be responsible for any bone dislocations!

NUTRITIONAL/HEALTH BENEFITS OF PLANTAINS

P lantains are widely eaten in West Africa. Plantains are similar to bananas but larger in size. While bananas are termed fruits, plantains are vegetables. Bananas are mostly eating raw, while plantains are usually cooked before consumption. Plantains can be eaten unripe, ripen or over-ripe. When unripe, plantains are usually green in colour, when ripen, they turn yellow. In Nigeria, for example, unripe plantains are usually used to cook plantain porridge, ripe plantains are mostly fried and used as a supplement to main dishes like rice and beans. Over-ripe plantains are used to make snacks like plantain fritters.

NUTRITIONAL BENEFITS OF ZOBO/SORREL DRINK

z obo/sorrel was a must have during family gatherings. As children, we loved drinking it, not only because of how nice it tasted, but also because it coloured our lips and tongues red. Zobo (Nigerian) or Sorrel (Jamaican) is a red coloured drink made from a flower called Hibiscus sabdariffa. The sorrel plant contains a wide range of vitamins and minerals including vitamin C, calcium, niacin, riboflavin and a group of compounds called flavonoids. Flavanoids not only gives the sorrel plant its deep red colour, but, are also rich in antioxidants which rids the body of toxins. The sorrel plant also contains nutraceleuticals, which are said to be helpful to the health. Nutraceleuticals can help prevent and treat several diseases including diabetes, hypertension, heart disease, and cancer.

HEALTH BENEFITS OF LIME AND HONEY

L ime and Honey are two must haves in my house. I use honey as a substitute for white sugar. I remember a friend of mine visited me once and she wanted to drink garri (drinking garri is local to Nigerians, i.e. eating dried cassava with cold water as opposed to hot water), she was astonished when I told her to use honey to sweeten her garri. I'm not a tea person, but my parents are, and a cup of tea for them is not complete without limes.

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