Do you like to play badminton? For any sport that we play we must always remember to stretch our bodies before and after to prevent any injuries. Below are some reminders of simple and easy stretches and warmups you can do before you play.
Warm-Ups
1. Shoulder Circles
Starting with your arms stretched out on your sides, begin to circle your shoulders 10-15 times clockwise. And repeat counterclockwise.
2. Reaches – up high
With your arms at chest level, raise them as high as you can to touch the sky. Then slowly return them back to your starting position. Repeat for 10-15 times.
3. Jumping jacks
Start and end with your feet together and hands at your sides. Repeat for 10-15 times.
4. Mountain climbers
With your hands and feet on the ground, bring your left leg forward towards your chest and keep your right leg stretched back. In a quick motion, switch leg positions and have your right leg forward and bring your left leg back. Switch again for your left leg forward and right leg back. Repeat for a total of 10-15 times.
Stretches
1. Reaches – cross body
Starting with your left side, bring your left arm across your chest and with the help of your right arm, pull your left arm further across your chest until you feel the pull or stretch on your shoulder. Hold this position for 10-15 seconds. Repeat for the opposite arm.
2. Calf stretch
While facing the wall, have your toes pointed directly forward. Stretch out your arms and lean into the wall. Bring your left leg forward and your right leg back. Stretch out your right leg while keeping your arms and right leg straight. Hold this position for 20-30 seconds and repeat for the opposite leg.
3. Toe touches
Starting with your feet shoulder width apart, reach down towards your toes. Slowly get back up to your starting position and repeat for 10-15 times.
4. Quad stretches
While holding onto the wall for balance, take hold of your right foot and slowly pull it towards your behind. Make sure that your right knee is pointing downwards and is not towards the sides. Hold for 20-30 seconds. Slowly let go and bring down your right leg to repeat for the opposite side.