If you perform any quick activity or play badminton, your muscles and tendons stretch, and your heart rate increases. And when you are finished completing the task or playing, your body must return to its natural state, for which you need to perform some cool-down exercises that help lower the heart rate gradually.
Rather than this, cooling down after playing badminton is very important, as it allows your body to recover and prevent injury.
The duration of your cool-down after playing depends on the intensity and duration of your game. But a basic cool-down can be five to thirty minutes long.
During this period, you should gradually reduce the intensity of your activity, such as by jogging, brisk walking, or stretching exercises.
Rather than jogging and brisk walking, we will discuss other effective exercises in this post that will help you easily cool down your body muscles.
Best Cool Down Exercises After Badminton
Here are some effective cool-down exercises that a player must perform after his practice sessions or after completing a match. These exercises help boost your muscle recovery.
So let’s begin with:
1. Lunge Stretch
It is common for a badminton player to have tight hip flexors after a long training session or a challenging game. So, lunge stretch is the best cooling down exercise that helps stretch your psoas muscles and other hip flexors.
This exercise generally targets your hip flexors, hamstrings, and quadriceps muscles and helps you loosen up your tight hip muscles after a tiring practice session or match.
Rather than this, regularly performing lunge stretches can help to reduce the risk of injury, improve athletic performance, and enhance overall physical fitness. They are also a great way to relieve stress and tension in the body and promote relaxation and mindfulness.
Steps to perform lunge stretch
- Begin with standing with your feet hip-width apart.
- Take a big step forward with your right foot, and lower your body into a lunge position. Your front knee should be directly over your ankle, and your back leg should be straight behind you.
- Place your hands on the ground on either side of your right foot or on your right knee for balance.
- Hold this position for 20-30 seconds, feeling a stretch in your hip flexors and quadriceps (front of the thigh).
- Slowly release the stretch, and step your right foot back to return to the starting position.
- Repeat the stretch on the other side, stepping forward with your left foot.
To learn more, click on the video below:
2. Quads Stretch
A quad stretch is a must after a tiring match because it helps improve the flexibility and mobility of your quadriceps muscles. These muscles are heavily used in badminton, particularly during lunges, jumps, and quick directional changes.
By stretching the quadriceps before and after playing badminton, athletes can help reduce the risk of injury and improve their overall performance on the court.
And if you regularly perform quad stretches, it can help you maintain optimal muscle length and balance, which can also improve your overall posture and alignment on the court.
Steps to perform quads stretch
- Stand up straight with your feet hip-width apart.
- Shift your weight onto your left foot and bend your right knee, bringing your heel towards your buttocks.
- Use your right hand to hold your right ankle or shin, depending on your flexibility level.
- Keep your knees close together and your torso upright.
- Hold the stretch for 20-30 seconds while breathing deeply.
- Release your right leg and repeat the stretch on your left side.
To learn more, click on the video below:
3. Side Stretch
After playing badminton, the muscles of the side body can become tight and sore due to the demands of the sport. So performing side stretches can help to increase flexibility and mobility in the muscles used during the sport. It can also help loosen up your muscles and prevent injury by increasing your range of motion.
Also, side stretches can help alleviate tension and tightness in the muscles after a game or practice session, reducing the risk of muscle soreness and stiffness.
Steps to perform side stretch
- Stand with your feet hip-width apart and your arms at your sides.
- Inhale and lift your arms overhead, reaching towards the sky with your fingertips.
- As you exhale, shift your weight onto your right foot and bend your torso towards the right, keeping your arms straight.
- Place your right hand on your right thigh, ankle, or the floor beside your foot. Keep your left arm extended overhead and your gaze towards your left hand.
- Hold the stretch for 20-30 seconds while breathing deeply.
- Inhale and return to the center, then repeat the stretch on your left side.
To learn more, click on the video below:
4. Head and Neck Stretch
Performing a head and neck stretch can help to reduce muscle tension and stiffness in the neck, shoulders, and upper back. These muscles can become tight and sore while playing badminton due to repeated overhead movements and constant rotation of the neck and head.
A head and neck stretch after playing badminton can help promote relaxation, reduce stress, and cool down your muscles, which can be beneficial for athletes looking to recover fast.
Steps to perform head and neck stretch
- Sit or stand comfortably with your back straight and your shoulders relaxed.
- Gently lower your chin towards your chest, feeling the stretch in the back of your neck.
- Hold the stretch for 10-15 seconds.
- Slowly lift your head back to the center.
- Tilt your head to the right, feeling the stretch on the left side of your neck. Hold for 10-15 seconds.
- Repeat on the left side.
- Next, turn your head to the right, looking over your shoulder. Hold for 10-15 seconds.
- Repeat on the left side.
- Finally, drop your chin towards your chest again, and roll your head slowly in a circle from right to left, letting the weight of your head create a gentle stretch. Repeat 2-3 times, then reverse the direction of the circle.
To learn more, click on the video below:
5. Shoulders and Arms Stretch
Badminton involves a lot of overhead movements that can put a strain on the shoulders and arms.
So stretching your arms and shoulders after playing helps reduce the risk of injury, improve your shoulder and arm flexibility, and increase blood flow to the muscles.
It also helps you relax after a game of badminton and can help reduce stress, improve your mood, and promote a sense of well-being.
Steps to perform shoulders and arms stretch
- Stand or sit comfortably with your back straight and your shoulders relaxed.
- Reach your right arm across your chest, pulling it gently towards your left shoulder with your left hand.
- Hold the stretch for 10-15 seconds, feeling the stretch in your right shoulder and upper back.
- Release and repeat on the left side, reaching your left arm across your chest and pulling it gently towards your right shoulder with your right hand.
- Next, lift your right arm overhead, bending your elbow and placing your hand behind your head.
- Use your left hand to gently pull your right elbow towards your left ear, feeling the stretch in your right triceps and shoulder. Hold for 10-15 seconds.
- Release and repeat on the left side, lifting your left arm overhead and placing your hand behind your head, then using your right hand to pull your left elbow towards your right ear.
- Finally, move your hands behind your back, straightening your arms and lifting your chest. Hold for 10-15 seconds, feeling the stretch in your chest and shoulders.
To learn more, click on the video below:
6. Butterfly Stretch
The butterfly stretch is a common exercise after badminton to improve flexibility and range of motion in the hips, groin, and inner thighs. It can help reduce muscle tension by stretching your hips, inner thighs, ankles, and lower back muscles and promote better blood flow.
Also, it can be a particularly effective stretch for promoting relaxation, as it can help release tension in the hips and promote a sense of calm.
Steps to perform butterfly stretch
- Sit on the floor with your back straight and your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
- Grasp your ankles or feet with your hands, depending on your flexibility level.
- Use your elbows to gently press your knees towards the floor, feeling the stretch in your inner thighs.
- Hold the stretch for 20-30 seconds while breathing deeply.
- Release the stretch and bring your knees together.
To learn more, click on the video below:
Final Words
So these were some of the best cool-down badminton exercises, which help boost your muscle recovery. These badminton cool-down exercises work wonders for recovery as well as the fitness of your body.
Rather than this, if you want to prevent your body from facing severe injuries like cramps and sprains, you must surely perform these cool-down exercises before leaving the court.
And in case you face any problems or have any questions going through your mind regarding this post, feel free to ask us or pin them in the comment section below.