There are many kinds of warm-up before playing ball. The main purpose of warm-up is to fully exercise the body and avoid unnecessary injuries during exercise. The main active parts of warm-up before exercise are the main joints (fingers, wrists, shoulders, neck, ankles, knees, hips, etc.). ). Here I will explain the preparation activities of the shoulder joint: 1, the body is upright, and the feet are shoulder width apart. The left arm is straight forward, and the right forearm arm surrounds the left upper arm from the lower part of the left arm and extends to the right until the left arm is completely attached to the chest. After staying for about 5 seconds, let go. Repeat 10 times in one group, and do two or three groups. The right arm is the same as 2, the body is upright, and the feet are shoulder width. The left arm is straight up, and the right hand pulls the left forearm to the right from the back of the head to the position where the left arm cannot continue to the right. Stay for about 5 seconds and let go. Repeat 10 times in one group, and do two or three groups. The same is true for the right arm. Other joint activities are generally explained by the PE teacher. Don't elaborate. After joint activities, you can choose to run around the field until your body is hot and sweaty, and then carry out sports with the ball, such as shooting and running baskets. Warm-up activities are suitable for 15 minutes to 30 minutes.

Wipe your sweat with a towel after playing the ball and put on your clothes at once. After washing, you can have a muscle relaxation massage in the right place and at the right water temperature. If you have a professional masseur to massage yourself, you can choose massage equipment. The main relaxation parts are shoulder and neck, back muscles, waist muscles, arms, degenerative muscle ligaments and major joints. If there is a hard injury, you can choose ice compress. The massage time should be controlled within one hour.