Stretching and Cooling Down

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In this video, discover some stretches to practice before and after playing basketball to keep your body in good form.

Make sure you also warm up your body properly before you practice. Why not take a look at our two warm-up videos in the series for inspiration?

Stretching and warming down is important for avoiding injuries, so make sure you remember this essential step whenever you play basketball! Watch this short video for some stretches and warm-down exercise ideas to get you started

Adam Simmons - "Long Rhode Home", "Piano Hop", "Tang-A-Lang"
Published by Alter K
Voiced by Xavier Gianni

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In this video, you will learn how to warm down after playing basketball, which will help prevent stiffness and pain in your muscles and ligaments.

To warm down efficiently, here are two steps to follow: Stretching your upper body, then lower body.

First, stretching your upper body.

To stretch your shoulders and triceps, bend your arms above your head and place your left hand on your right elbow.

Pull your elbow back, behind your head, without forcing it.

Repeat the exercise with the other arm.

To stretch your arm and back muscles, lace your fingers above your head, palms turned upwards.

Stand up taller by pushing gently with your arms, and bending backwards slightly.

Second, stretching your lower body.

To stretch your adductor muscles, sit with your legs bent and the soles of your feet touching. Hold your ankles with your hands and rest your elbows on your knees.

Lean your chest forward, keeping your back straight, until you feel the stretch in your adductor muscles.

To stretch your glutes, sit and extend your left leg in front of you. Cross your right leg over your left, placing your foot flat on the floor, slightly further than your hip.

Rest your left elbow on your right knee and push gently.

Change side and repeat the exercise.

To stretch your quadriceps, stand up straight and grab an ankle and stretch it back until it touches your buttock.

You can also use a wall to help keep your balance.

To stretch your calves, lean your forearms against a wall. Bend your right leg, drawing your knee close to the wall.

Keep your left leg straight, and the sole of your foot flat on the ground.

Slowly lean in towards the wall from your hips, without moving your feet.

Change side and repeat the exercise.

Hold all these stretches for about 30 seconds, breathing normally and without straining yourself. Don't forget to drink plenty of water after each session. Over to you!

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