This post will help you to improve your game by top 3 warmup stretches & it will help you to warm up properly before every game. So, Keep reading this post until you don’t learn something from it.
Wrist Flexions and Extensions
Adding wrist flexions and extensions to your badminton warm-up routine can help you avoid wrist injuries and perform better on the court. It is an easy way to get your wrist ready for the demands of the sport.
When you do wrist flexions and extensions before playing badminton, you warm up the wrist muscles and prepare them for the sport’s fast, repetitive movements. It also helps keep you from getting hurt by getting more blood to the wrist joints and making them more flexible.
To do a Wrist Flexions and Extensions, Warm-up Stretch, you have to:
- Hold up one hand in front of you with the palm facing up.
- Bend your hand backward until you feel a stretch in your wrist.
- Point your fingers toward the ground.
- You can make the stretch better by using your other hand to push your fingers back further.
Rolling the Shoulders
The Shoulder Roll is a simple stretch that targets your shoulders, neck, and upper back. Doing this stretch will help your body prepare for badminton’s physical demands, which will help you play at your best.
The Shoulder Roll stretch should be done for about 10-15 seconds, or 2-3 sets of 10 forward and 10 backward rolls. By relaxing your shoulders, neck, and upper back, you’ll be able to do better and be less likely to get hurt.
The Shoulder Roll stretch is done like this:
- Stand with your feet about the width of your hips apart and your arms relaxed at your sides.
- Start by moving your shoulders forward gently in a circle 10 times.
- Next, roll your shoulders 10 times toward your back.
- Repeat the forward and backward roll a few more times, making sure to roll your shoulders slowly and smoothly each time.
Stretching your legs and hips is an important part of a good warm-up routine. The Quad Stretch is a great way to focus on these areas and get your body ready for the physical demands of badminton. The Quad Stretch is a simple but effective way to stretch the quadriceps, which are the muscles on the front of your thighs.
This stretch is important for badminton players because it helps your legs prepare for quick, powerful movements on the court. Keeping your quads loose and relaxed can help you play badminton better and even keep your knees from getting sore in the future.
The Quad Stretch is done like this:
- Stand with your feet about hip-width apart and hold on to something stable, like a wall or a chair, for balance.
- Bend your right knee and bring the heel of your right foot toward your buttocks while holding your ankle with your hand.
- Hold it for 15 to 30 seconds, and then let go.
- Do it again with your left leg.
- Hold each quad stretch for 15 to 30 seconds, and doing two to three sets on each leg is best.
The Lying Quad Stretch is done like this:
- Lie face down on a yoga mat or somewhere else comfortable.
- Raise your left leg behind you
- Use your left arm to grab your foot.
- Pull your foot gently until you feel your quad stretch.
- For 30 seconds, hold the stretch & On the other side, do it again.
Hopefully, this post did a good job for you in increasing your knowledge and giving you methods to do effective stretches.