Warming Up for Badminton

Back and Forward Neck Stretch — Tuck your chin down until it touches your chest and you can feel tension at the back of your neck. Tip your head to each side slowly until you feel the stretch.

Side to Side Neck Stretch — Tuck your chin down until it touches your chest and you can feel tension at the back of your neck. Tip your head to each side slowly until you feel the stretch.

Overhead Shoulder Stretch — Point your elbow upwards, with you hand behind your head. With you other hand grab your elbow and gently pull towards the other side until a good stretch is felt. Repeat for both sides.

Posterior Shoulder Stretch — Hold you arm horizontally across the front of your body. With you other hand, grab your elbow and gently pull towards your chest. Repeat for both sides.

Side Stretch — Begin with feet slightly apart, and arm pointing overhead, held by the opposite hand. Keeping your hips stable, bend your torso so that the stretch is felt along your side. Repeat for both sides.

Side Lunge Stretch — This will stretch your hip adductor muscles. With you body and feet all facing forward, and hands on hips. Shift your weight tot he side, remaining as upright as possible and keeping both feet flat on the floor. Repeat on opposite side.

Forward Lunge Stretch — This will stretch your hip flexors and hamstring muscles. With you body and feet all facing forward, place one leg back and your other leg forward, hands on the front thigh. Shift your weight forward remaining as upright as possible and keeping both feet flat on the floor. Repeat on opposite side.

Quadriceps Stretch — Support yourself with one hand while standing on one leg. Bend your free leg back and hold on to your ankle with your free hand. To increase the stretch, pull the foot higher behind the body.

Wrist Flexion — Hold out your arm with the palm facing down. Drop the fingers and palm at the wrist. Grab your fingers with the other hand and pull them towards the body. Change hands and repeat.

Wrist Extension — Hold out your arm with the palm facing down. Bend the fingers and palm at the wrist. Grab your fingers with the other hand and pull them back and towards the body. Change hands and repeat.