How to Stretch for Racquetball

Racquetball games demand strength and endurance. Every muscle in the body works hard to score a point or win a serve. Strain and injuries occur when the body lacks the flexibility to play the game. The following stretching steps prepare you for a game of racquetball.

Instructions

Stretch for Lower Legs and Achilles

1. Lie on the ground facing up, bend one leg and move the foot to the buttocks.

2. Raise the other leg toward your face. Take both hands and clasp them behind the knees.

3. Dorsiflex your foot to your face, back and forth, and feel the stretch.

4. Continue with the opposite leg and foot.

Stretch for Lower Torso

1. Kneel on the ground with legs somewhat apart and even with the toes, pointing backward.

2. Rest your palms on the upper part of the hips, arch your back, squeeze your buttocks and slowly press your hips forward.

3. Breathe, maintain the arch of the back, drop your head backward and slowly slide your hands on to your heels.

Stretch Your Pectorals

1. Sit on a chair. Clasp your hands behind your head.

2. While breating deeply, lean your upper torso onto the back of the chair, pulling your arms back.

Stretching Arms and Wrists

1. Stand with one arm bent, bring it up and over the head next to the ear. Rest your hand on your shoulder blade.

2. Hold the elbow with the opposite hand. Breathe. Pull your elbow behind your head.

3. Stretch the opposite arm and wrist by reaching up when your arms are changing position. Feel the stretch.

Tips & Warnings

• Maintain the stretch with your palms on the upper part of your hips if sliding your hands on to heels is too difficult.

• The back of the chair must come to midchest while sitting.

• Fold a towel on to the edge of the chair's back rest. When you lean back for the stretch, it will offer a comfortable support.

• This stretch is better when your raised elbow is against a wall.