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This routine of static stretches should be performed when you finish your game or training and you are back at the lockers. You should do it while your muscles are still warm!
Remember to do it slowly, increase the stretch gradually without bouncing and causing pain, and breathe relaxed.
If you experience any discomfort or pain while performing these exercises, stop immediately and consult with a professional.
If you experience any discomfort or pain while performing these exercises, stop immediately and consult with a professional.
- Triceps Stretch
Initial Position: Raise your right arm and bend it at the elbow, so your right hand is behind your head.
Movement: Use your left hand to gently push your right elbow towards your left shoulder.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each arm.
Video of tricep static stretch.
2. Shoulder Stretch
2. Shoulder Stretch
Initial Position: standing or sitting up straight with your shoulders relaxed.
Movement: Reach your right arm straight across your chest and hold it with your left hand just above your elbow. Gently pull your right arm towards your left shoulder.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each arm.
Video of shoulder static stretch.
3. Calf Stretch
3. Calf Stretch
Initial Position: Stand facing a wall, about an arm's length away, with your feet hip-distance apart.
Movement: Step your right foot back about a foot's length and press your right heel down towards the floor. Keep your left knee bent and your right leg straight as you lean forward, placing your hands on the wall for support. Hold: for 20-30 seconds and then repeat with your left foot.
Hold: for 20-30 seconds and then repeat with your left foot.
Repetitions: 3 sets on each foot.
Video of calf static stretch.
4. Quadriceps Stretch
4. Quadriceps Stretch
Initial Position: Stand up straight with your feet hip-distance apart. Lift your right foot towards your buttocks, and hold your ankle with your right hand.
Movement: Pull your right foot towards your buttocks, feeling a stretch in the front of your right thigh.
Hold: for 20-30 seconds and then repeat with your left leg.
Repetitions: 3 sets on each leg.
Video of quadriceps static stretch.
5. Hamstrings Stretch
5. Hamstrings Stretch
Initial Position: Sit on the floor with your right leg extended straight out in front of you and your left leg bent at the knee
Movement: Reach forward with both hands and try to touch your right toes, keeping your right leg straight.
Hold: for 20-30 seconds and then repeat with your left leg.
Repetitions: 3 sets on each leg.
Video of hamstring static stretch.
6. Glutes Stretch
6. Glutes Stretch
Initial Position: Stand up straight with your feet hip-distance apart.
Movement: Lift your right knee towards your chest and wrap both arms around it, hugging your knee to your chest.
Hold: for 20-30 seconds and then repeat with your left leg.
Repetitions: 3 sets on each leg.
Video of glutes static stretch.
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