The Importance of Stretching

Badminton Stretching

Legs

Quads/Front Upper Leg Stretch

Hold on to a wall or chair for support. Using your right hand, reach back for your right foot, placing your hips forward while maintaining your other leg straight. Hold. Return to start position. Repeat using the other hand and leg.



Hamstring/Back Of Upper Leg Stretch

Stand in front of low bench or stair step. Put your left heel on it. Put your right hand on your right leg for support. Lower and lean forward from your hips until you feel a stretch on the back of your left leg. Hold. Return to start position. Repeat using the other leg.



Calf/Lower Leg Stretch

Hold on to a wall or chair for support. Put your left foot behind your right foot. Bend right foot slightly, straighten your left foot with your heel down and move your hips forward. Repeat using the other leg.





Back & Core

Low Back Stretch

Lie flat on your back. Bend knees, gently pull both knees toward chest, lift feet off the floor. Hold. Then relax.



Back Cat Stretch

On hands and knees, lift head and sag back. Hold. Then lower had down and arch your back. Hold.



Outer Hip Stretch

Lie flat on your back. Flex right knee across the body. Pull toward the shoulder. Repeat using the other side.



Torso Stretch

Lie on your stomach. Place hands as if doing a push-up. Raise upper body, keep hips and lower body on the floor.



Upper Body

Posterior/Rear Shoulder Stretch

Relax shoulder, bring left arm across the chest, parallel to the floor. Put the right hand on the left upper arm and gently move it towards the body. Repeat using the other arm.





Anterior/Side Shoulder And Chest Stretch

Standing upright, put your right palm against the wall, rotate your torso away from the hand until you feel a stretch on your shoulder and chest.



Neck Stretches

Stand upgright. With right arm at the side, bend your chin towards your chest, turning away from the left shoulder. Using your hand, stretch away from the right shoulder. Repeat on the opposite side using the other arm.





Arms

Biceps/Front Upper Arm Stretch

Stand upright. Stand an arm-away from a wall or fixture you can hold on to. Face away from the wall and reach backwards to the wall or fixture. Hold. Repeat using the other arm.



Triceps/Back Upper Arm Stretch

Bend the left elbow, use the right hand to bring the bent elbow up and behind the head until you feel the stretch on the outside portion of your left elbow. Hold. Repeat using the other arm.

Source : www.bcmi.ph

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