STRETCHING

Stretching increases your readiness to perform and helps prevent

injuries. Hold each stretch position for 8 to 10 seconds, then relax. Avoid
bouncing. Concentrate on your body and relax as you stretch. You may
prefer to close your eyes as you stretch to more easily focus on the
muscles you are stretching. Take care to prevent injury by moving slowly
when changing from one stretching position to another. Go to the point to
where you feel a moderate amount of tension and then relax mentally as
you hold the stretch.
Stretching can also increase flexibility. To develop flexibility, move
further into each stretch rather than ending the stretch at 8 to 10
seconds. Move further into the stretch until again you feel mild tension
and then hold the position for 20 to 30 seconds.
The following stretching exercises are designed to develop flexibility
throughout your body with emphasis on stretching the muscles used for
playing basketball. For best results, these exercises should be done in
sequence from upper body to lower body.

Head and Neck

Neck Stretch: Stand in a balanced stance with head

erect. Lean your head to the right, ear to shoulder, relax,
and slowly count to 10. Lean your head to the left, ear to
shoulder, relax, and slowly count to 10. Repeat both
sides 3 times.

SHOULDERS

1. Chest and Shoulder Stretch: Grasp your hands

together behind your back and slowly lift them upward. If
you are not able to grasp your hands, simply reach back
as far as possible. For an additional stretch, bend at the
waist and raise your arms higher. Repeat 3 times.
2. Upper Back, Shoulder, and Arm Stretch: With your
right hand, grasp your left elbow and pull it slowly across
your chest toward your right shoulder. You will feel the
stretch along the outside of your left shoulder and arm.
Repeat with your other shoulder and arm. Vary this
stretch by pulling across and down over your chest and
upper stomach. Repeat each 3 times.

3. Shoulder and Triceps Stretch: Bring both arms

overhead and hold your left elbow with your right
hand. Allow your left arm to bend at the elbow and
let your left hand rest against the back of your right
shoulder. Pull with your right hand to slowly move
the left elbow behind your head until you feel a
stretch. Repeat with the other arm. Repeat each 3
times.

ARMS

Arm Circles: With your arms

stretched at shoulder height, circle your
arms in small, tight circles forward 10
times, then backward 10 times. Next,
slowly do 10 forward arm circles using
small, then gradually larger circles.
Reverse direction and make 10 gradually
larger circles backward. Repeat total se-
quence 3 times.
 TRUNK

1. Side Bends: With your feet

shoulder width apart, join hands
overhead and bend your trunk to the
left, keeping your shoulders and hips
square to the front. Relax, then
attempt to increase your stretch.
Repeat to the opposite side. Repeat
both sides 3 times

2. Trunk
Rotation:
Starting in a
balanced stance
extend both
arms horizontally
to the left.
Rotate your
trunk, hips, and
arms, first to the
right, then to the
LEGS left. This counts
as one
repetition.
Repeat 3 times.
Next do 3
repetitions
rotating your
arms and trunk
in opposition to
your hips.

1. Standing Hamstring Stretch: With your feet

shoulder-width apart, slowly bend forward at the waist
and attempt to touch your fingers to the ground while
keeping your knees slightly bent. Relax your upper body,
especially your arms and neck. You should feel the stretch
in your hamstrings behind your knees. Hold your stretch
and do not bounce. Slowly rotate up to a standing posi-
tion. Repeat 3 times. A slightly different stretch occurs
when you cross one foot in front of the other.
2. Groin, Hip, and Inner Leg Stretch: From a
standing position, spread your feet about 3 feet
apart. Bend one knee to the side, shifting your
weight to that side and keeping the foot of the
bent leg flat on the floor. Extend your other leg
with the inner part of the ankle of the extended
leg touching the floor. Feel the stretch in your
groin, hip, and inner leg. Perform the same
stretch with your other leg. Repeat 3 times.

3. Quadriceps Stretch: Using a wall or stationary

object for balance, grasp your right foot with your left
hand and pull so that your heel moves back toward
your buttocks. You should feel the stretch along the
front of your right thigh. Repeat with your left leg and
right hand. You can add an additional stretch by leaning
forward at the waist. Repeat each -3 times.

4. Calf and Achilles Tendon Stretch: Stan' about 3

feet away from a wall or stationar; object. With your
feet together and your knees locked, lean forward.
Apply a stretch on your calves and achilles tendons by
slowly leaning toward the wall. Be sure to keep your
heels flat on the floor and your back straight. You can
feel an additional stretch by slightly bending one knee
at a time. Repeat 3 times

5. Sitting Groin Stretch: Sit with your knees

spread in front of you and the sales of your feet
touching. Grab your ankles and place your
elbows on the inner parts of your knees. Use
your elbows to gently push down on the inside
of your knees. You should feel the stretch in the
groin area. Repeat 3 times
6. Sitting Hamstrings Stretch: Sit with your
right leg straight and the sale of your left foot
slightly touching the inside of your right knee.
Slowly bend at your waist, reaching for your
right foot. Keep the toes of your right foot up
while relaxing your ankles and toes. You should
feel the stretch in the back of your right thigh.
Perform the same stretch with your left leg.
Repeat 3 times.

BACK AND HIPS

1. Back and Hips Stretch: Sit with your

right leg straight. Bend your left leg,
crossing your left foot over and resting it
to the outside of your knee with the sale
flat on the floor. Then push against the
outside of your upper left thigh with your
right elbow, just above the knee. Use your
right elbow to keep this leg stationary as
you perform the stretch. Next, place your left hand behind your buttocks,
slowly turn your head to look over your left shoulder and rotate your up-
per body toward your left hand and arm. You should feel the stretch in
your lower back, hips, and buttocks. Perform the stretch with your other
leg. Repeat each 3 times.

2. Lying Back Stretch: Lie on your

back. Slowly bring your knees up
toward your chin, while grabbing the
backs of your upper legs with your
hands. Do not grab below the front of
your knees, as this puts pressure on
your knees. Lift your hips slightly off
the floor. You should feel the stretch in your lower back. Repeat 3 times.
ANKLES

Ankle Stretch: Stand with your feet flat on the floor. Slowly
roll your weight onto your heels, raising your toes off the
floor; then roll down onto your toes, raising your heels off the
floor. Next, slowly roll your weight onto the inside of your
feet, raising the outside of your feet off the floor; then roll
down onto the outside of your feet, raising the inside of your
feet off the floor. Hold each position for 8 seconds. Repeat
each position 3 times. You can also stretch your ankles by
walking on your heels, toes, inside of your feet, and outside of
your feet. Walk for several steps in each position before
changing.