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