After playing badminton, many people will do some proper exercise to keep healthy. People who often don't exercise should pay attention to these points. Long-term inactivity may reduce our physical function. Aerobic exercise can increase the oxygen content in our brain. Understand the stretching action after badminton and act quickly!

Stretching after badminton 1 tools/materials

A yoga mat

Methods/steps

First, stretch the shoulder joint. In badminton, the shoulder joint pays most of the strength, so it is the part that needs to be relaxed most. Starting from the right shoulder joint: straighten the right arm horizontally to the left and close to the chest, use the bent left elbow to assist the right arm to stretch to the left and keep breathing for 5 times; Change your left arm. Repeat.

The second step is the stretching of the arm muscles. Arm muscles are the main affected parts of badminton, and stretching in time after exercise can effectively relieve soreness. The main methods are: stretching the flexor and extensor muscles of the arm. Stretch the left and right sides in turn and keep breathing for 5 times each.

The third step is stretching the back muscles. You can stretch your back muscles by flexion and lateral extension, and keep breathing for more than 5 times by flexion. Then continue to stretch the side waist. Stretch the left and right waist and breathe more than 5 times each.

The fourth step is the stretching of hip step. Similarly, stretch the right side first and keep breathing for more than 5 times, as shown below; Then switch to the left to continue stretching and keep breathing for more than 5 times. This set of movements not only stretches the crotch, but also stretches the flexors of the lower limbs.

Step 5, lower limb stretching. First stretch the right lower limb as shown in the figure and keep breathing for more than 5 times; Then switch to the left side and keep breathing for more than 5 times. This group of movements is mainly to stretch the muscles in the front of the lower limbs, taking into account the extensor muscles of the thighs.

The basic harm of stretching after badminton: No stretching.

Failure to stretch will lead to the decrease of muscle tension and elasticity, increase local pressure, lead to the untimely discharge of local inflammatory factors and metabolic wastes, slow the recovery of fatigue, and the body will always carry out the next training with fatigue, which will easily lead to fatigue accumulation and pain.

In addition, the problem of heavy and stiff running posture caused by the decrease of muscle elasticity will also make the joints suffer greater impact during exercise. The excessive impact force is constantly superimposed, and the seeds of strain are planted. As time goes on, injuries and pains will naturally occur. Pain itself can also lead to muscle protective spasm, further aggravating muscle tension and forming a vicious circle.

Key points of stretching after exercise:

1. Static stretching refers to keeping a static action to lengthen and stretch some muscles of the body.

2. The key point of stretching is time. It takes 6- 10 seconds to relax tense muscles and 20-30 seconds to lengthen muscles and tendons.

3. Keep breathing normally and smoothly when stretching, and don't hold your breath.

How to stretch correctly

Below, we give some pictures of routine stretching movements aiming at the muscle groups used in badminton: in badminton, we often need to stride online, so this stretching movement can reduce the risk of groin muscle strain;

The stretching of muscles in the posterior thigh reduces the risk of spasm in the posterior thigh;

The stretching of rectus femoris can prevent the pain around the knee joint and the risk of chondromalacia patellae. Long-term stretching can also treat the pain around the knee joint caused by chondromalacia patellae and muscle tension.