Improve your badminton and minimize injuries with the 3 best badminton stretches.
In the 5th century, players in China threw a shuttlecock back and forth with their feet. In the 17th century, people in Europe started using a bat. Modern badminton dates back to 19th century India and a game called poona.
Poona, based on battledore and badminton, was played without a net. British soldiers based in India developed net variation in the early 1870s. In 1873, the Duke of Beaufort threw a lawn party at his badminton estate. Poona was played there and became an instant hit. People called it the game of badminton.
By 1893, the popular sport had grown to 14 clubs. The International Badminton Federation was founded in 1934 with nine member countries. His current strength is over 150.
Muscles used in badminton
It takes a lot of cardiovascular conditioning and muscular endurance at competitive levels. To be successful in badminton, great agility, speed and quick reactions are essential. Lower body strength and endurance are important to the badminton player. A strong swing also requires good upper body strength. Core strength and endurance help with balance, which improves overall mobility.
Playing badminton requires the use of the following major muscles:
- The muscles of the lower leg; Gastrocnemius, soleus and tibialis anterior.
- The muscles of the thighs and hips; the glutes, hamstrings and quads.
- The muscles of the hips; the glutes, adductors and abductors, and hip flexors.
- The muscles of the shoulder girdle; the latissimus dorsi, the teres major, the muscles of the chest and the deltoids.
- The muscles of the trunk; the rectus abdominis muscle, the oblique abdominal muscles, and the back extensors.
- The muscles of the forearm and the upper arm; the flexors and extensors of the wrist, biceps and triceps.
A conditioning program that includes a comprehensive cardiovascular program, a solid strength component, and good flexibility training keeps the badminton player healthy and productive.
The most common injuries in badminton
Badminton is not a contact sport, but it can lead to numerous sports injuries due to the fast pace of the game. The most common badminton injuries include:
- Back sprains and strains;
- Twisted ankles;
- Achilles tendon strain;
- Anterior cruciate ligament (ACL) sprain; and
- Rotator cuff injuries.
Injury prevention strategies
General conditioning is essential for the badminton player to avoid injuries on the court. Other injury prevention strategies include:
- Always heat properly before training and especially before competition.
- Allow reasonable getting cold Time after training and competition.
- Playing in well-kept places with good surfaces reduces injuries to the lower extremities.
- Use of high quality equipment and footwear.
- Strong muscles, especially in the lower extremities, prevents many injuries from constant changes of direction and explosive movements.
- Good persistence will help delay the onset of fatigue, which contributes to a high percentage of sports injuries.
- Body mechanics training helps prevent chronic injuries that develop due to misalignment.
- Well Flexibility training reduces injuries caused by tense and inflexible muscles.
The 3 best stretches for badminton
Badminton stretches are one of the least used techniques to improve athletic performance, prevent sports injuries, and properly rehabilitate sprains and strains. Don’t make the mistake of thinking that something as simple as stretching is not effective.
Below are 3 of the best badminton courts; There is so much more, of course, but this is a great place to start. Pay particular attention to the instructions for each stretch, and if you are currently experiencing chronic or recurring muscle or joint pain, take extra care when performing the following stretches or consult your physician or physical therapist before performing any of the following stretches.
Instructions: Move slowly to the stretch position until you feel a tension of about 7 out of 10. If you feel pain or discomfort, you have taken the stretch too far; immediately relax the stretch. Hold the stretch position for 20 to 30 seconds while you relax and breathe deeply. Gently come out of the stretch and do the stretch on the opposite side if necessary. Repeat 2-3 times.
Wrist and forearm extension:
Place one arm straight forward and parallel to the ground. Rotate your wrist down and out, then use your other hand to rotate your hand further up.
Shoulder Stretch
Bend one arm and place it over your opposite shoulder. Push your elbow back with the help of your other hand.
Calf Stretch
- Stand facing a wall with your arms supported with one leg bent and the other stretched back.
- Bring your pelvis forward, with your back straight and without taking your heel off the ground.
Alternate foot every 20 seconds
Disclaimer: The health and fitness information presented on this website is intended as informational material and cannot be a substitute for appropriate medical advice. Consult your doctor or physical therapist before performing any of the exercises described on this website, especially if you are pregnant, elderly, or have chronic or recurring muscle or joint pain.
