Stretching for basketball
This set of stretching exercises will prepare the muscles for basketball, as well as relax them immediately after the workout.
Before stretching, warm up the muscles with a light jog or vigorous walking for 3-5 minutes.
1. Stretching the trapezoid and shoulders
Brief description of the exercise: raise your shoulders up to your ears, feeling the tension of the muscles in the trapezium and neck.
2. Chest stretch
Brief description of the exercise: bring the shoulder blades together so that the chest rises forward.
3. Exercise to relax the muscles of the shoulder girdle
Brief description of the exercise: raise your hands with your palms up and slightly back to feel a slight stretch.
4. Shoulder stretch
Brief description of the exercise: gently pull the elbow of the hand to the opposite shoulder, feeling the stretch in the shoulder area.
5. Armpit and Shoulder Stretch
Brief description of the exercise: take your right hand by the elbow with your left hand and gently lean to the left side.
6. Upper body stretch
A brief description of the exercise: close your fingers behind your back in the lock. Slowly turn your elbows inward until you feel a stretch in your shoulders, arms, or chest.
7. Relaxing the back muscles of the thighs
Brief description of the exercise: in a standing position, slightly bend your knees, this will contract the quadriceps and relax the hamstrings.
8. Calf stretch
Brief description of the exercise: Slowly move the pelvis forward until you feel a stretch in the calf muscle of the straightened back leg.
9. Groin stretch
A brief description of the exercise: applying pressure with your hands at the same time resist this movement, bringing your knees to meet each other.
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 clasping your toes with your hands, gently lean forward, feeling a stretch in the groin.
11. Spinal twist exercise
A brief description of the exercise: rest your left hand on the floor surface and, while inhaling, smoothly turn your head and at the same time the upper body and pelvis, trying to look over your left shoulder.
12. Stretching the calf and soleus muscles
Brief description of the exercise: tilt the toes of the straightened leg towards you to feel the stretching of the muscles of the lower leg.
13. Hip and ankle stretch
Brief description of the exercise: lying on your side, grab your foot with your hand and pull the heel to the buttock, feeling tension in the ankle and front of the thigh.
14. Stretching the buttocks and back of the thigh
Brief description of the exercise: in the supine position, lift one leg up to feel the stretch in the back of the thigh and buttocks.
15. Exercise for the lower back and outer part of the pelvis
A brief description of the exercise: tilt your left leg towards the floor with your right hand until you feel a slight stretch in the lower back and outer thigh.
16. Stretching the muscles of the back of the thigh
A brief description of the exercise: take a position lying on your back, grab your leg with one hand and pull it to the chest, feeling the stretch in the back of the thigh.
It will take you only about 7 minutes to complete all the stretching exercises. And in case of lack of time, you can reduce it by doing exercises No. 1,3,5,6,7,8,9,10. This mini-complex will take about 3 minutes to complete.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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