Badminton Stretches and Flexibility Exercises

Badminton stretching exercises to improve your performance and do away with badminton injuries for good.

Badminton's origin may be traced as far back as fifth century China when players would volley a shuttle back and forth using their feet. By the 17th century people throughout Europe were volleying the shuttle back and forth using a racket. The modern history of badminton traces back to 19th century India and a game called Poona.

If you're looking to improve your badminton game or just seeking to prevent badminton injuries it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help. To get started on a safe and effective stretching routine learn more about The Stretching Handbook and how it can improve your fitness.

Poona was developed from a children's game called battledore and shuttlecock in which a shuttlecock was volleyed back and forth, cooperatively, by hitting it with a battledore (paddle) to see how many hits the players could achieve. This game was played without a net.

Poona, although based on battledore and shuttlecock, was a fast-paced competitive game over a net. British soldiers stationed in India witnessed the game and were intrigued. They learned the game and took the equipment to play the game back to their home country in the early 1870s. It didn't officially take off until 1873.

In 1873, the Duke of Beaufort held a lawn party at his country estate, Badminton. Poona was played at the party and became an instant success. People began calling it the Badminton game, and the name stuck. By 1893 the popularity of the sport had grown and 14 clubs joined forces to form the Badminton Association.

This group came together to standardize the rules and start the first tournament, the All-England Badminton Championships. The sport spread to other countries and the International Badminton Federation was created in 1934. The original federation had nine country members. Today, the IBF has more than 150 member countries.

Badminton is played with rackets and a shuttlecock. The shuttlecock is also called a bird because it is made with feathers. While recreational shuttlecocks may be made of plastic, competitive ones are made of 16 real feathers attached to a rubber stopcock. While the shuttlecock and rackets are light, the game is deceptive. It is actually the fastest racket sport, with the bird reaching speeds of 200 miles per hour. It is also not uncommon for a competitive player, in an elite match, to run as much as a mile during the match.

Anatomy Involved
Badminton is enjoyed by many people and most people can easily learn to hit the shuttlecock over the net. However, at the competitive levels a great deal of cardiovascular conditioning and muscular endurance are needed. Great agility, quickness, and reaction are essential to be successful in badminton as well.

Lower body strength and endurance are important to the badminton player. A strong swing requires good upper body strength, as well. Core strength and endurance help with balance which improves overall agility.

Playing badminton requires the use of the following major muscles:

A conditioning program that includes an overall cardiovascular program, a solid strength component, and good flexibility training will keep the badminton player healthy and performing at his or her peak.

Most Common Badminton Injuries
Badminton is not a contact sport, but due to the fast pace it can result in traumatic injury. Ankle sprains, Achilles tendon strains, anterior cruciate ligament sprains, and rotator cuff injuries are all common among competitive badminton players.

Injury Prevention Strategies
Overall conditioning is essential to the badminton player to help reduce injuries on the court.

The Top 3 Badminton Stretches
Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.

Below are 3 of the most beneficial stretches for badminton. Obviously there are a lot more, but these are a great place to start. Please make special note of the instructions beside each stretch.

	Rotating Wrist Stretch: Place one arm straight out in front and parallel to the ground. Rotate your wrist down and outwards and then use your other hand to further rotate your hand upwards.
	Elbow-out Rotator Stretch: Stand with your hand behind the middle of your back and your elbow pointing out. Reach over with your other hand and gently pull your elbow forward.
	Standing Toe-up Achilles Stretch: Stand upright and place the ball of your foot onto a step or raised object. Bend your knee and lean forward.

The above 3 stretches are just a small sample of stretching exercises that will help you improve your performance and eliminate badminton injuries.

Don't make the mistake of thinking that something as simple as stretching won't be effective. To really take advantage of all the benefits of a regular stretching program and improve your flexibility quickly and safely, check out The Stretching Handbook & DVD.

Together they include over 130 clear photographs and 40 videos of every possible stretching exercise, for every major muscle group in your body.

The Stretching Handbook & DVD will show you, step-by-step, how to perform each stretch EXACTLY! Plus, you'll learn the benefits of flexibility; the 7 critical rules for safe stretching; and how to stretch properly. Discover more about The Stretching Handbook & DVD here.