Whether a beginner or a seasoned player, maintaining and improving your flexibility can be key to taking your game to the next level and reducing injury risk. That's why we put together this comprehensive guide on the 8 best stretches for basketball. We've got you covered, from the basic hamstring and quadriceps stretches to more advanced moves like the scorpion.
Check out the stretches to do before playing basketball and start seeing results on the court! Stretches are best done after games or training sessions as a cooldown.
- Hamstring Stretch
- Quadriceps Stretch
- Hip Flexor Stretch
- Scorpion Stretch
- Pigeon Pose
- Cobra Pose
- Child's Pose
- Cat-Cow Pose
Hamstring Stretch:
One of the most important stretches for basketball players is the hamstring stretch. This move targets the large muscle group in the back of your legs responsible for assisting in jumping and sprinting movements. To properly execute a hamstring stretch:
- Start by lying on your back with both legs extended straight in front of you.
- Bring one knee up to your chest and grasp it with both hands.
- Gently pull on the leg until you feel a stretch in the back of your thigh.
- Hold this position for 30 seconds before repeating it on the other side.
Quadriceps Stretch:
The quadriceps are another key muscle group for basketball players since they help you jump, run, and change directions quickly. To stretch your quads:
- Start standing and bring one foot up behind you, grabbing hold of your ankle with your hand.
- Gently pull on the leg until you feel a stretch in the front of your thigh.
- Hold this position for 30 seconds before repeating it on the other side.
Hip Flexor Stretch:
The hip flexors are a group of muscles that attach to the front of the pelvis and help you lift your legs when walking or running. They also play an important role in stabilizing the hips and lower back. To stretch your hip flexors properly:
- Start kneeling on one knee with your other leg extended straight in front of you.
- Lean forward until you feel a stretch in the front of your hip.
- Hold this position for 30 seconds before repeating it on the other side.
Scorpion Stretch:
The scorpion stretch is a more advanced move that targets the muscles in the back and sides of the body. To properly execute this stretch:
- Start by lying on your stomach with both legs extended straight behind you.
- Bring one leg up and over to the opposite side, reaching for your ankle with your hand.
- Twist your torso so that you're looking over your shoulder toward the stretched leg.
- Hold this position for 30 seconds before repeating it on the other side.
Pigeon Pose:
This yoga pose is another great way to stretch the hips and lower back. To properly execute the pigeon pose:
- Start kneeling with both legs bent at 90-degree angles in front of you.
- Next, bring one leg forward so that it's parallel to your other leg, and rest your weight on your forearms.
- Hold this position for 30 seconds before repeating it on the other side.
Cobra Pose:
This yoga pose is a great way to stretch out the muscles in the back and chest. To properly execute the cobra pose:
- Start by lying face down on the ground with your legs extended straight behind you and your hands placed flat on the ground next to your shoulders.
- Next, slowly lift your head and chest off the ground, keeping your lower body pressed firmly into the ground.
- Hold this position for 30 seconds before returning to the starting position.
Child's Pose:
This yoga pose is a great way to stretch out the lower back, hips, and thigh muscles. To properly execute the child's pose:
- Start by sitting on your heels with your knees bent and your torso upright.
- Next, slowly lean forward until your forehead rests on the ground and your arms are extended straight in front of you.
- Finally, rest your weight on your forearms and hold this position for 30 seconds.
Cat-Cow Pose:
This yoga pose is a great way to stretch out the muscles in the back and sides of the body. To properly execute the cat-cow pose:
- Start by getting down on all fours with your hands placed directly under your shoulders and your knees placed directly under your hips.
- Next, slowly arch your back and tilt your head towards the ceiling as you exhale.
- Then, reverse the movement and round your back as you tuck your chin towards your chest and inhale.
- Repeat this movement for 30 seconds
Try These Stretches
Before and after you get on the court, be sure to use these exercises. If have any other questions about stretches for basketball, you can contact the Springfield physical therapists at MOVE Athletics. We look forward to hearing from you.