Between the ages of roughly 11 to 16 the body takes on immense changes.
Between the ages of roughly 11 to 16 the body takes on immense changes.
Young people have grown up in a world where information is at the ready at all times – WHEN is here to cut through the myths, anecdotes and confusion to help Youth understand the issues specific to young bodies and their options to make safe, well researched choices for themselves.
Between the ages of roughly 11 to 16 the body takes on immense changes. Puberty, along with rapid height and weight gains, can contribute to the likelihood of injury; during a growth spurt bones often grow faster than ligaments and tendons which can leave them vulnerable to injury. Movement and exercise is essential to living a healthy life, WHEN is here to give you the tools to make educated and mindful decisions on how to safely move your body through your teenage years and beyond.
The Youth Project is in development! Watch this space for more valuable free content.
Special Thanks:
This Project was developed to support our Growing Pains- learn how to exercise with your changing body workshop for the Under 13 state girls hockey team. We would like to thank the following businesses for their generous donations.
Movement Makes A Difference
As you grow and develop it’s important to look after your whole body – especially when it comes to movement and exercise. Sports Medicine Australia have put together a wonderful guide on what bra to wear whilst enjoying exercise.
Below are some ideas on exercises for those with knee pain (red light), those that have a niggle pain in their knees (orange light), and even for those that might want to improve their strength around their knees (green light).
10 Reps | 30-60 Second Rest (2- 3 Sets)
Remember to :
8-10 Steps forward + back | 30-60 Second Rest (2- 3 Sets)
Remember to :
8-10 Reps each side | 45-60 Second Rest (2- 3 Sets)
Remember to :
20-30 Seconds | 30 Second Rest
(2- 3 Sets)
Remember to :
Hips high
Hips forward
Elbow under shoulder
Top leg straight up
5-8 Reps | 2 Minutes Rest
(2- 3 Sets)
Remember to :
Knees under hips
Tuck tail
Lean back in one line
Push through feet to return
10 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
Feet straight
Tuck tail
Curl up ¾ height
10 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
Knee above ankle
Tap foot out and back (45 degrees)
10-15 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
Allow knees to bend in line with toes
20-30 Second Hold | 30 Second Rest
(2- 3 Sets)
Remember to :
-Hips high
Hips forward
Elbow under shoulder
Top leg straight up
8-12 Reps | 30-60 Second Rest
(3 Sets each side)
Remember to :
Straighten knee out half way
Slowly return
10-15 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
Keep your feet straight
Tuck you tail (bottom)
Only curl up to 3/4 height
10-15 Reps | 30 Second Rest
(2- 3 Sets)
Remember to :
Open Knees
Keep feet as still as possible
30-45 Second Hold | 30-60 Second Rest
(2- 3 Sets)
Remember to :
Knee above ankle
Back flat on wall
20-30 Second Hold | 30 Second Rest
(2- 3 Sets each side)
Remember to :
-Hips high
Hips forward
Elbow under shoulder
15-20 Second Hold | 30 Second Rest
(3 Sets each side)
Remember to :
Straighten knee out half way
Hold
As you grow and develop it’s important to look after your whole body – especially when it comes to movement and exercise. Sports Medicine Australia have put together a wonderful guide on what bra to wear whilst enjoying exercise.
We highly recommend checking it out here!
WHEN is a women’s health organisation working to educate all women across Australia to give them the power to make decisions to live and age well through exercise and movement.