Stretching for handball
A few minutes of stretching exercises will prepare your muscles for the load and reduce the likelihood of injury.
Be sure to take 2-3 minutes to warm up your muscles before stretching.
1. Stretching the armpits and shoulders
A brief description of the exercise: grab the elbow with your right hand with your left hand, then gently lean to the left side.
2. Exercise to relax the muscles of the neck
A brief description of the exercise: tilt your head to your left shoulder and at the same time pull your right hand down and to the left behind your left back.
3. Stretching the trapezoid and shoulders
Brief description of the exercise: raise your shoulders up until tension appears in the trapezoid and neck.
4. Exercise for stretching the shoulders, hands and fingers
A brief description of the exercise: interlace your fingers in the lock, then raise your hands up with your palms out.
5. Stretching the front of the shoulder girdle and arms
Brief description of the exercise: slowly turn your head and, keeping your right shoulder as close to the wall as possible, try to look over your left shoulder.
6. Calf stretch. Exercise #1
A brief description of the exercise: moving the pelvis forward and, at the same time, gradually bend the back leg at the knee.
7. Quadriceps and knee stretch
Brief description of the exercise: take the foot of the opposite leg with your hand and gently pull it towards the buttocks.
8. Calf stretch. Exercise #2
Brief description of the exercise: take the position as in the figure and smoothly move the pelvis forward until you feel a stretch in the calf of the back leg.
9. Stretching the front of the hip belt
Brief description of the exercise: slowly lower the pelvis down, feeling the stretch in the hip girdle.
10. Stretching the groin in a sitting position
A brief description of the exercise: sitting on the floor, connect the soles of the bent legs together, then wrap your hands around your toes and gently lean forward, feeling a stretch in the groin.
11. Exercise for stretching the spine
A brief description of the exercise: take a pose as shown in the figure, then smoothly turn your head and upper half of the body, while pressing your right hand on the outer thigh of your left leg.
12. Stretching the hip and ankle according to the PNS method
Brief description of the exercise: lying on your side, grab the foot with your hand and try to push the thigh forward, while pushing the hand holding it with the foot.
13. Stretching the inner surface of the thigh and lower back
Brief description of the exercise: gently tilt the body towards the foot of the outstretched leg.
A brief description of the exercise: squat down, turn your feet to the sides at an angle of 15-20 degrees and spread your knees in different directions by an amount of 10-30 cm, depending on your flexibility.
15. Forearm and Wrist Stretch
A brief description of the exercise: without lifting your palms from the floor, gently lean back, feeling a stretch in your forearms and wrists.
16. Stretching the shoulders, arms and latissimus dorsi
Brief description of the exercise: gently lean back until you feel a stretch in the outstretched arm and adjacent muscles of the shoulder, and upper and lateral parts of the back.
The full complex, consisting of 16 exercises, will take you about 7 minutes, and its abbreviated version, which includes exercises 1, 2, 5, 7, 8, 9, 10, 11, will take about 4 minutes.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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