Stretching guide - Basketball

Unlock Your Performance: Basketball-Specific Stretching Guide

Remember to hold each stretch for atleast 30 seconds - each leg.

Even the greats understood the importance of stretching. It is vital to keep your muscles prepared and healthy for continuous sporting endeavors.

Start:

1. Seated Hamstring Stretch:

• Muscle: Hamstrings

• Sit on the ground with your legs extended in front of you.

• Gently reach forward, aiming to touch your toes or shins.

• Keep your back straight and chest up.

• Feel the stretch along the back of your thighs.

2. Butterfly Pose (Baddha Konasana):

• Muscle: Groin and Hip Flexors

• Sit on the ground and bring the soles of your feet together, allowing your knees to fall gently to the sides.

• Hold your feet with your hands for support.

• Sit up tall, engaging your core, and gently press your knees towards the ground.

• Feel the stretch in your groin area and hip flexors.

3. Glute Stretch:

• Muscle: Glutes

• Lie on your back with one leg bent and the other ankle crossed over the bent knee.

• Gently pull your bent knee towards your chest, feeling the stretch in your glutes.

4. Hip Flexor Stretch:

• Muscle: Hip Flexors

• Step into a lunge position with one foot in front and the other behind.

• Push your hips forward slightly, feeling a stretch in the front of your hip on the back leg.

5. Lying Knee-to-Chest Stretch:

• Muscle: Lower Back and Hips

• Lie on your back with your legs extended.

• Gently bring one knee towards your chest, using your hands to hug it in.

• Keep your opposite leg extended or bent for support.

• Feel the stretch in your lower back and hip area.

6. Quadriceps Stretch:

• Muscle: Quadriceps

• Stand on one leg and grab your opposite ankle, pulling it towards your glutes.

• Keep your knees close together and push your hips forward slightly.

• Feel the stretch in the front of your thigh.

7. Gastrocnemius Stretch:

• Muscle: Gastrocnemius (Calf)

• Stand near a wall or sturdy object.

• Place one foot behind you, keeping it straight.

• Lean into the wall, feeling a stretch in your calf.

8. Soleus Stretch:

• Muscle: Soleus (Calf)

• Similar to the gastrocnemius stretch, but bend the back knee slightly.

• Lean into the wall, feeling the stretch in the lower part of your calf.

9. Lying Down Abdominal Stretch:

• Muscle: Abdominals

• Lie on your stomach with your hands placed under your shoulders.

• Gently push your upper body off the ground, arching your back and stretching your abdominals.

• Keep your hips and pelvis on the ground.

10. Child's Pose:

• Muscle: Lower Back, Hips

• Begin on your hands and knees.

• Sit back on your heels, reaching your arms forward and lowering your chest towards the ground.

• Allow your forehead to rest on the floor.

• Feel the stretch in your lower back and hips.

There you have it, a quick basketball specific stretching guide. We hope this helps! If you have any questions or need to go into more detail, do not hesitate to contact us!