How to Do Basketball Warm ups and Stretches

Like any physical activity, it's essential to maintain your health and prevent injury by stretching before you play basketball. It's a strenuous sport that uses your entire body in a variety of ways, so stretching to warm the muscles and loosen the joints is the first thing you should do. Some simple movements and stretches will have you playing injury free in a short time.

Difficulty: Easy

Instructions

1. Perform a warm up routine that consists of jogging or jumping jacks to warm the muscles and prepare for stretching. Warm up lightly until you begin to sweat and then immediately begin your stretches.

2. Flutter your knees up and down to stretch your groin while sitting on the floor with your knees bent and off the ground and your feet touching each other.

3. Lie flat on the floor and place your legs straight in front of you. Grasp one leg behind the knee and while keeping your leg straight, try to pull your knee into your chest. You'll feel this stretch the muscles in your back. Repeat with the other leg.

4. Sit up with one leg straight and the other bent so the sole of your foot is up against the thigh of the straight leg. Bend forward from hip as far as you comfortably can, as if to place your forehead on the knee of the straight leg. Hold this position for 15 to 20 seconds and release. Do this stretch several times and repeat with the other leg to stretch and lengthen your hamstrings.

5. Stretch your shoulders by placing one arm behind your head and grasping the elbow of that arm with the hand of the opposing arm and gently pulling. Hold for 15 to 20 seconds and release. Perform this stretch with both arms several times.

6. Stick both arms out in front of you and begin to make circles. Start small and gradually increase them and then decrease. Reverse the circles and repeat.

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