Very important! Details that cannot be ignored when playing badminton in winter

Very important! Details that cannot be ignored when playing badminton in winter

It is commendable to pay attention to warm-up before game

However, many golfers tend to overlook

Warm-up for neck and

Stretch and relax after playing

This step is actually more important than warm-up

Playing badminton in winter is a must. In cold weather, more attention should be paid to warm-up before game. You can go for a jog first to wake up your whole body. Try to avoid game injuries caused by insufficient warm-up, it is best to let your body sweat a little.

Then do stretching exercises for each joint, do not move too abruptly, just let yourself sweat a little, in autumn and winter muscles will be sluggish, if you move too much, it is easy to tense up.

Dynamic warm-up for stretching before training

During warm-up, you need to perform 4 sets of dynamic stretching exercises

Very important! Details that cannot be ignored when playing badminton in winter

Dynamic quadriceps stretch

Very important! Details that cannot be ignored when playing badminton in winter

Dynamic gluteus maximus stretch

Very important! Details that cannot be ignored when playing badminton in winter

Dynamic stretch of lungs and arrows

Very important! Details that cannot be ignored when playing badminton in winter

Dynamic stretching of lower leg and outer thigh

In addition, special attention should be paid to warm-up of neck during warm-up, and warm-up of neck must be in place. Due to fact that most golfers have too little activity of cervical spine at work, neck does not warm up on spot and it is easy to get serious injuries.

Neck Warm Up Exercise 01 - Neck Flexor Stretch

Target

● Neck

Type

● Flexibility

Benefits

● Increase range of motion.

● Soothes neck pain.

Very important! Details that cannot be ignored when playing badminton in winter

1. Sit or stand with your neck, shoulders and torso in a straight line. Place one or both hands behind your head.

2. Slowly pull your jaw towards your chest until you feel a stretch in back of your neck.

3. Hold for 10 seconds. Repeat 3 times.

02 Isometric neck flexor exercise

Target

● Neck flexors

Type

● Strengthen

Benefits

● Strengthens neck flexors without irritating ligaments, tendons or joints.

Very important! Details that cannot be ignored when playing badminton in winter

1. Sit or stand with your neck, shoulders and torso in a straight line. The neck is slightly relaxed.

2. Place your palm on your forehead, gently press your forehead against your palm and keep posture motionless.

3. Hold for 10 seconds and relax. Repeat 3 times.

03 Rotation and stretching of neck

Target

● Neck rotators

Type

● Flexibility

Benefits

● Increase range of motion.

● Soothes neck pain.

Very important! Details that cannot be ignored when playing badminton in winter
Very important! Details that cannot be ignored when playing badminton in winter

1. Sit or stand with your neck, shoulders and torso in a straight line. Place your right hand on your forehead.

2. Slowly turn your head to right, turning smoothly until you feel a stretch in your left neck. Stop for 10 seconds.

3. Then return your head to a straight position and relax.

4. Place your left palm on your forehead, slowly turn your head to left and move gently again until you feel a stretch in your right neck. Stop for 10 seconds.

5. Return your head to a straight position and relax. The whole process is repeated 5 times.

One more note

1. The preheat and stretch range of each part should be large enough. Some people still get injured after a period of activity because range is too small.

2. Pay attention not to perform activities beyond capacity to prevent injury.

3. Golfers with old injuries should fully massage old injured parts before each exercise until they become hot.

4. Players in poor physical condition should not stop training until they are very tired. At this time, muscle tissues in various parts are also tired, unable to protect ligaments and joints well, and prone to injury.

Static stretching after playing to relax

After training, everyone should try to perform a static stretch, stretch tired muscles as much as possible and hold them for 15 seconds. Then stretch all muscles that you used during game to relax your body.

Static stretching is actually better than massage and massage for restoring muscle fatigue, especially for amateur players who play infrequently and are older. Static stretching also helps reduce stiffness and pain in body.

Very important! Details that cannot be ignored when playing badminton in winter

Last reminder

After game, you need to wipe sweat in time

Remove sweaty sportswear and put on a hat at same time

Prevent heat loss

It is best to rest in arena for ten minutes before leaving

Be careful not to stay in a windy area

To prevent colds

Today is weekend, call your friends and arrange a meeting with ball! ~

Very important! Details that cannot be ignored when playing badminton in winter

Please pay attention to public WeChat account "Xiong Guobao Badminton Club"


September 03, 2023