Static Basketball Stretching Exercises

As I explained in the previous post, static stretch is when you are doing stretching in one place for a certain period of time.

Below is a list of basketball static stretching exercises. Each stretching exercise, should last for 15 to 20 second, and should be done in three to four times. To be consistent with the stretching practice is important routine. This is a must before each practice, especially if you have intensive workout and always, I mean always before a game. Even if you are on a bench, you might get your 5 minutes, and only for couple of seconds you can get an injury.

It is important to do all exercises, the order is not so important, but here is your list:

1. Single Leg Straddle

This exercise goes for both legs, once for left, than for right.
Leg Straddle

  1. Sit in a straddle position, with the upper body upright, with the legs separated apart as much as you can. Your toes should point out at 45 degrees.
  2. Lean your chest towards your left knee, grab your foot.
  3. Keep in that position, you’ll need to confortable tension
  4. Repeat the same with your right leg. Do this 3-4 times with each leg.

This will give flexibility to your hamstrings; you’ll stretch gluteal and lower back, and sure hamstrings.

2. Double Leg Straddle

This stretch exercise is also known as middle leg straddle.

Double Leg Straddle

  1. Sit in a straddle position, with the upper body upright, with the legs separated apart as much as you can. Your toes should point out at 45 degrees.
  2. Lean your chest forward an touch
    1. Floor in front of you, or
    2. With both hands your feet, left arm – left foot, right arm right foot.
  3. Keep in that position, you’ll need to comfortable tension
  4. Repeat this 3-4 times.

This will give flexibility and you’ll stretch your hamstrings, gluteal, lower back and thigh abductors. Thigh abductors are the muscles that are separating your legs.

3. Standing quad stretch

Standing Quad Stretch

  1. Stand up and hold with your left hand up to a wall or any object that can provide you with support
  2. Bring your right foot back and grab with your right hand
  3. Pull your right foot with your hand. You’ll feel stretch on the front of your thigh
  4. Hold for 15 seconds, than change the left leg. Repeat this two more times.

4. Gentle Sun Salutation

Gentle Sun Salutation

  1. Stand up and you need to have your heels apart, but your toes together. Your both arms should sweep them up overhead.
  2. Place your hands on the floor, slowly. Try not to bend your knees, but if you can’t it is ok to bend them. Hold for 3-4 seconds
  3. Pull up your hands and your back until it is flat, same as your starting position, with your hands overhead.
  4. Repeat this 10 times.

5. Lying knee hug

Also known as single leg knee to chest.

Lying Knee Hug Stretch

  1. Lie down on your back, with legs straight
  2. Pull your right knee towards your chest, but in the same line with your right shoulder. Your back should remain flat on the floor and the left leg remain straight. Keep it for 20 seconds
  3. Change leg and repeat for 4 times

6. Butterfly stretch

Butterfly stretch

  1. Sit on the floor in upright position.
  2. Place your feet together and spread your knees apart as much as possible. You’ll feel stretch in groin and inner thigh.
  3. Hold for 20 seconds and repeat two more times.

7. Sitting piriformis stretch

  1. Lie on the floor on your back
  2. Cross your right leg over the other knee, so you’ll place your right ankle on your left knee
  3. Than pull your left leg forward slowly
  4. Hold for 10-15 seconds, than change the leg and repeat four times.

8. Forward lunge calf stretch

This stretch should be one of your last.

Forward Lunge Calf Stretch

  1. Face the wall and place your both hands on the wall. One foot should be placed forward in the line with your shoulders, and the other should be back
  2. Lean forward using the wall as support and keep the heel of your back foot. Do this until you feel stretch in your back calf.
  3. Hold for 15 seconds, than repeat it with the other leg, and do this two more times

After you are done with each leg, do the same with both legs back, use the support of the wall, hold for 15 sec, twice.

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