Badminton requires a lot of quick and dynamic movements, and having good flexibility is essential for executing these movements effectively. Stretching helps to increase the range of motion in your joints and muscles, making it easier to move quickly and efficiently on the court.
By increasing flexibility and range of motion, stretching can help reduce the risk of injury. Tight muscles are more prone to injury, and stretching helps to prevent muscles from becoming too tight and susceptible to strains or tears.
Stretching can also help increase blood flow to your muscles, improving performance by delivering oxygen and nutrients. It can help improve stamina, endurance and reduce fatigue during long matches or training sessions.
Rather than this, many stretches focus on the back and core muscles, which are important for maintaining good posture and balance on the court. And here in this article, we will talk about some of the top flexible exercises that help you to stretch effectively for badminton.
So, let’s dive in:
10 Best Flexibility Exercises
Let’s begin with:
1. Tricep Stretch
When you perform powerful smashes and overhead shots, your triceps face much pressure and stress. So, stretching your triceps is important in badminton as it can help prevent injuries and improve your overall performance. Also, tricep stretch is the perfect move to protect your upper arms before and after a match.
How to perform a tricep stretch?
- First, bend your arm and point your elbow straight in the air.
- Try to keep your hand near your left shoulder.
- Use your right hand to pull your left elbow back unless you feel tension or pressure in the tricep area.
- Hold on to the position for about 20-40 seconds and repeat the same with your right elbow.
Click on the video below, to learn how to perform a tricep stretch:
2. Simple dynamic neck stretch
The dynamic neck stretch is an exercise that can help improve your neck flexibility and range of motion. This stretch is especially beneficial for badminton players as it can help prevent neck injuries due to the quick and sudden movements involved in the sport.
How to perform a dynamic neck stretch?
- Stand straight in a relaxed position.
- Slightly tilt your head to the left unless you feel the stretch in your neck, and then to the right.
- Repeat the same for 20 reps.
- Then slightly move your head backwards and forwards, and feel the stretch in all directions.
- Repeat the same for 20 reps.
3. Forearm extensor stretch
The forearm extensor stretch is an exercise that can help improve your wrist and forearm flexibility and prevent injuries in badminton.
Also, the forearm extensor stretch can be performed before and after playing badminton to help warm up and cool down your wrist and forearm muscles, respectively. This exercise can also be done regularly as part of your overall fitness routine to improve wrist and forearm flexibility.
How to perform a forearm extensor stretch?
- Stand straight, and extend your left arm out to the front with your palm facing downwards.
- Then use your right hand to pull your left hand down and back unless you feel a stretch in the forearm.
- Keep your left arm extended as you do so.
- Hold on to the same position for 20-30.
- Repeat the same with the other side.
4. Crossover shoulder stretch
The crossover shoulder stretch is an exercise that can help improve your shoulder flexibility and range of motion, making it beneficial for badminton players.
How to perform a crossover shoulder stretch?
- Stand straight and extend your left arm straight out across your chest.
- Pull your left arm with the help of your right forearm and pull it closer to your body unless you feel a stretch in your shoulder.
- Hold on to the same position for 20-30 seconds.
- Repeat the same with the right arm.
5. Standing quad stretch
While playing badminton, your quads help you move across the court and perform quick and frequent moves. They’re some of the most active muscles in your body. So it is important not to overlook them as you build your stretch routine. The standing quad stretch is an exercise that can help improve your leg flexibility.
How to perform a standing quad stretch?
- To perform a standing quad stretch, you must stand near a wall, chair, or any object that can be used as support.
- Lift your left leg behind you and grab your foot with your left hand.
- Pull and hold the foot towards your body unless you feel the pressure or stretch.
- Hold on to the position for about 30 seconds.
- Then repeat the same with the other foot.
6. Seated hamstring stretch
The seated hamstring stretch can help promote relaxation and reduce stress, positively affecting physical and mental health.
Also, the seated hamstring stretch can help increase your hamstrings’ flexibility and range of motion, allowing you to move more freely on the badminton court.
How to perform a seated hamstring stretch?
- Take a chair and have a seat in an open area.
- Open your legs out to your front, and bend your right leg toward your left. In this position, your right knee should point to the right, and your foot should be pressed against your left inner thigh.
- Keeping your spine aligned, reach forward until you feel a stretch in your hamstring.
- Hold on to the position for about 30 seconds.
- Then, repeat the same with the other leg.
7. Standing calf stretch
Stretching your calf muscles after a game or practice can help reduce muscle soreness and promote faster recovery. Tight calf muscles can contribute to poor posture and lower back pain, but the standing calf stretch can help alleviate these issues.
How to perform a standing calf stretch?
- Stand towards a wall or any object that you can use as support.
- Stand about one foot from the wall. Then, step your right foot out behind you.
- Keep your feet flat on the ground, bend your left knee, and lean forward until you feel a stretch in your right calf. Be sure to keep the right leg extended as you do so.
- Hold on to the position for about 30 to 60 seconds.
- Then repeat the same with the other side.
8. Lower back stretch
Tight lower back muscles can increase the risk of strains, pulls, and other injuries during badminton. Performing the lower back stretch regularly can help prevent these injuries and keep yourself playing at your best.
How to perform a lower back stretch?
- Lay down on the floor on your back.
- Move and bring one knee up and across your chest.
- Gently pull your knee towards the floor with your opposite hand.
- Move your head to the opposite side to increase the stretch.
9. Glute and hip stretch
The glute and hip stretch is an exercise that can help improve flexibility and mobility in the glute and hip muscles, which can be particularly beneficial for badminton players who rely on quick, explosive movements on the court.
How to perform a glute and hip stretch?
- Sit on the floor with your legs stretched out in front of you.
- Bend your right knee and place your right foot on the floor next to your left thigh.
- Place your left hand on your right knee and gently twist your upper body to the right.
- Place your right hand behind you and press down on the floor to deepen the stretch.
- Hold on to the position for about 15 to 30 seconds.
- Then repeat the same on the other side.
10. Wrist rotation
Rather than your lower body, your upper body also needs to be activated. As wrist rotation will help warm up your arm and shoulder muscles. All you need to do is extend your arm and rotate it parallel to your body. Also, this rotation can be forward and backwards. It also helps you to prevent injuries and enhance your game.
How to perform a wrist rotation?
- Stretch out your arms to the front.
- Slowly point your fingers down and use your other hand to raise your fingers towards the body.
- Keep doing it until you feel a stretch.
- Repeat these steps.
So these were the top 10 flexibility exercises that help you stretch effectively for badminton.
And you want to play more effectively, enhance your skills, and prevent injuries during a badminton match. In that case, you must perform these flexibility or warm-up exercises according to the steps I have mentioned above.
Also, if you have any queries or questions going on in your mind regarding this post, then feel free to ask us or pin up your questions in the comment section below.