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Identify Types of Exercise For Warm Up and List Out Stretching Exercise Explain Briefly and Include Pictures

Warm ups before games like badminton are important and include stretches. Some common warm up exercises are neck stretches like side-to-side and forward/backward movements. Stretches also target the shoulders, back, sides, hips, legs, and wrists. Pictures show exercises like overhead shoulder stretches, side trunk stretches, forward lunges, quad stretches, and wrist flexion and extension.

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Nikesh Maharjan
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88 views4 pages

Identify Types of Exercise For Warm Up and List Out Stretching Exercise Explain Briefly and Include Pictures

Warm ups before games like badminton are important and include stretches. Some common warm up exercises are neck stretches like side-to-side and forward/backward movements. Stretches also target the shoulders, back, sides, hips, legs, and wrists. Pictures show exercises like overhead shoulder stretches, side trunk stretches, forward lunges, quad stretches, and wrist flexion and extension.

Uploaded by

Nikesh Maharjan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Identify types of exercise for warm up and list out stretching exercise explain briefly and include

pictures.

Warm ups before the game is very important to each game. And when it comes to Badminton the warm
ups through stretches are more important. Some of the common types of exercise for warmup are given
below: .

Back and Forward Neck Stretch

Start with your head squarely over your shoulders and your back straight. Lower your chin toward your
chest and hold for 15-30 seconds. Relax, and slowly lift your head back up. Tilt your chin up toward the
ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start
position.

Side to Side Neck Stretch

Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel
the stretch. Don't raise your shoulder. Hold the stretch for 5-10 seconds, then return to the start
position. Repeat on your left side. You can do several sets and work your way up to 10 repetitions. For
extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly
with your fingertips.
Overhead Shoulder Stretch

Stand straight with your shoulders back, chest out, and feet shoulder width apart. Raise one arm
overhead, bend the elbow, and place your hand behind your neck. With your other hand, grasp your
elbow and gently pull it behind your head. Hold the stretch. Relax and repeat with opposite arm.

Posterior Shoulder

Hold your arm horizontally across the front of your body. With your other hand, grab your elbow and
gently pull towards your chest. Repeat for both sides.

Side Trunk Stret

Begin with feet slightly apart and arm pointing overhead, held by the opposite hand. Keeping your hip
stable, bend your torso so that the stretch is felt along your side. Repeat for both sides.
Forward Lunge Stretch

It’s a stretch that targets your hip flexor muscles, which form a part of your core. Simply place one leg in
front of the other, a little more than shoulder width apart. Now bend your front leg and lean forward till
most of your weight is on it. Keep your back leg and your back straight, and stick your chest out as much
as possible. Repeat on opposite side.

Standing Quad Stretch

Stand on one foot and bend the other leg back and place the top of the foot on the back of a chair or a
block. Keep your hips and shoulders square to the wall. Try to tilt your butt under (suck and tuck). Hold.
If needed, hold onto something for balance. This exercise stretches the muscles of the hip and
repositions the pelvis.

Wrist Flexion
Wrist flexion is the action of bending your hand down at the wrist, so that your palm faces in toward
your arm. Hold out your arm with the palm facing down. Drop the fingers and palm at the wrist. Grab
your fingers with the other hand and pull them towards the body. Change hands and repeat.

Wrist Extension

Wrist Extension the movement of raising the back of the hand. Hold out your arm with the palm facing
down. Bend the fingers and palm at the wrist. Grab your fingers with the other hand and pull them back
and towards the body. Change hands and repeat.

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