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Youth Fitness 101
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FAQs: Kids & Teens

Flexibility, or a joint’s range of motion, prevents against injuries during exercise and other strenuous activity.

Good flexibility is a fundamental element of a young athlete’s training program, as it enables him or her to perform various movements and skills easily while preventing strains.

Importance of Flexibility

  • During a child’s growth period (ages 13 to 15), height may increase nearly one inch a month. Muscles and tendons do not grow as quickly as growing bones.
  • Back injuries can result from the bones of the spine growing faster than its muscles – often the result of poor flexibility
  • Another common injury due to poor flexibility is kneecap pain and the eventual destruction of its cartilage, frequently caused by too much knee-bending when the quadriceps and hamstrings are tightened by the rapid growth of thigh bones.
  • Flexibility training should be emphasized throughout the pre-pubescent stage and puberty, which allows the child to continue developing strong joints while fixing anatomical problems, such as legs growing disproportionately or a change in leverage between the legs and the torso that may occur during growth.

Benefits of good flexibility
  •  Reduced risk of injury
  •  Improved circulation
  •  Better posture and healthier back
  •  Elongated muscles

Did you know … ?

  • Flexibility exercises progressively stretch the muscles to relieve muscle tightness, which prevents injury.


  • Flexibility must be maintained throughout one's lifetime


  • Improving overall flexibility involves all the joints in the body in order to result in the best possible development.


  • Puberty is the developmental stage when gender differences in flexibility are the largest.
  • Good flexibility improves blood circulation
  • The length of a child’s muscles is determined genetically but can be affected by strength training