Category: Getting Started
Type: Reference
STRETCHING
STRETCHING
Before stretching it is always a good idea to go on a quick jog or do some type of
exercise to get your blood flowing throughout your body. A couple laps around the court, stopping to do some sit-ups on one corner, then continuing on and repeating the process is a great way to get the heart pumping. Five to ten minutes is a good amount of time to get your body loose for stretching.
1.Triceps: Can be used for either arm. Point your right elbow straight up into the
air with your right hand going behind your head. With your left hand reach across
and grab your right elbow and pull it to the left, behind your head. When you feel
the triceps being stretched hold the position for 10 seconds. Repeat as necessary
until the muscle is loose. Stretch both arms.
2. Shoulder-Backside: Can be used for either arm. Take your right arm, straighten
it out in front of you, and bring it as far to the left side of your body as you can.
Now, take your left hand, making a fist, and place your fist behind the elbow of
your right arm. With your fist, pull the elbow towards your body. Hold for 10
seconds-repeat as necessary until muscle is stretched. (2-3 times)
3. Shoulder-Frontside: Can be used for either arm. Find any stationary object
that is at least shoulder high to you (wall, pole, person, etc.). Take your right hand
and raise it shoulder high to the side of your body, with your palm facing out.
Place your palm on the stationary object (shoulder high) and while holding your
arm on the object try to turn your body ¼ of a turn to the left. Do this SLOWLY,
somewhere within the turn you will feel the shoulder stretch, at this point stop and
hold it for 5-10 seconds. Repeat until shoulder is loose. (2-3 times)
4.Low Back Side: Sit down with both feet in front of you (like you’re attempting
to reach your toes). Take your right foot and place it directly to the outside of
your left knee so that your right knee is now pointing straight up into the air. Now
take your torso and turn it to the right while placing your left elbow to the outside
of your right knee. You may put your right arm on the ground by your waist to
stabilize yourself. Now you should feel tension in your lower back. To increase
the tension turn further to your right and hold that position once you can feel the
back stretching. Hold for 10 seconds and repeat until lower back is loose. (2-3
times).
5. Low Back Arch: Lie on the ground as though you are about to do a push
up-with your hands next to each shoulder. While looking into the sky lift your
upper body up by pushing with your arms while looking into the sky. From the
waist down, your body should be touching the ground. You should feel your
lower back stretching. To increase the tension slowly “walk” back with your arms
attempting to have your upper body pointing straight up to the sky-if you cannot go that far it is alright-just go far enough that you can feel the tension and hold for 10 seconds.
6.Legs- Thighs: Can be used for either leg. While standing up bring your
right foot straight back and grab it with your right hand. Pull up to stretch the
muscle. Hold for 10 seconds and repeat 2-3 times as necessary to make sure
muscle is loose.
7.Hamstrings: Can be used to stretch either leg. Sit down with legs out in front of
you. To stretch the right hamstring bring your left foot in so that the bottom of
your foot is touching the inner knee of your right leg, your left knee should be
pointing to the left. Now, use your left hand to try and touch your right toe that is
out in front of you-you may use your right hand to stabilize yourself. Go as far as
you can until you meet resistance and then hold for 5-10 seconds. Repeat a couple times until hamstring is stretched.
8.Gluteus: Can be used for either leg. From a standing position place your right
leg out in front of your left leg almost as far away as you can reach. Now take
both of your hands and place them out to either side of your right leg and place
your chest on top of your right knee. By pushing down and forward on your right
knee with your chest you stretch the lower part of your rear end. Once you can
feel the tension, hold for 5-10 seconds and repeat 2-3 times to loosen muscle.
9.Calfs: Can be used for either leg. Put your hands on your waist and keeping
your right leg straight take a step forward with your left leg. This will put tension
on your right calf. Only step as far out as it takes to stretch the muscle. Hold for
5-10 seconds and repeat 2-3 times until muscle is loose. Lean against a wall or
post for a better stretch.
Submitted by: Coach G
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