How to Stretch for Badminton

Proper stretching before practicing badminton or engaging in a competitive match proves essential to supporting muscle tone and preventing serious injuries. Badminton players use several stretching techniques to loosen up arm and leg muscles in all directions of motion they're prepared to hit the shuttlecock no matter where it drops. Plan to spend at least 15 minutes warming up prior to playing, and cool down after playing to prevent injury from lactic acid buildup.

Instructions

    • 1

      Jog or skip for five to 10 minutes.

    • 2

      Extend arms fully out to your sides and complete arm and shoulder circles for 30 seconds rotating forward, then 30 seconds rotating backwards.

    • 3

      Complete pelvic rotations for one minute, as if you were trying to balance a hula hoop.

    • 4

      Combine deep-knee bends and trunk twists in 15-second intervals for two minutes.

    • 5

      Touch your toes and hold for 30 seconds. Sit on the ground in a butterfly position, with knees bent and the soles of your feet pressed together. Bend from your trunk toward the ground and extend your arms forward to stretch your back and inner thigh muscles.

    • 6

      Repeat the stretches from Steps 2 through 5 following your badminton match to cool down.