How to Stretch for Handball

Handball demands more precision and stamina than most court games. To compete, you must run in, run back and move quickly to either side. To cope with the strain on the body, you should stretch before and after you play. The following steps explain the best stretches for handball.

Difficulty: Moderate

Instructions

Stretch Feet and Ankles

1. Kneel down on all fours, making sure your toes are comfortably underneath you.

2. Breathe out as you lower your buttocks backward and downward.

3. Continue moving backward and downward. Keep breathing.

Lower Legs Stretch

4. Place hands against a wall and lean forward with one leg bent and the opposite leg perpendicular to the floor.

5. Point the foot of the bent leg straight ahead. Keep the opposite rear heel flat on the ground.

6. Breathe, lower your hips and slowly shift your weight down towards your rear foot. Reverse position and do the other leg.

Stretch for Hamstrings

7. Lie with your back on the ground. Bend your legs with heels close to your buttocks.

8. Take a breath and straighten one leg upward.

9. Clasp hands behind the thigh of the straight leg. Breathe out while slowly pulling the clasped leg toward your face. Keep your leg straight.
   Reverse position to do the other leg.

Stretch Those Shoulders

10. Stand with hands over your head.

11. Cross one of your wrists over the other wrist to interlock the hands.

12. Let out your breath, and straighten your arms, reaching toward the sky. As you stretch, keep your arms behind your head and elbows behind your ears.

Tips & Warnings

• Tighten your quadriceps to lessen tension in your hamstrings.
• Move your leg slowly to the floor when changing legs--it's easier on the back.

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