Stretching should be one of the main assets in a youth athlete’s toolbox. Many benefits of stretching will support superstar athletic abilities in the long run, like flexibility and injury prevention. Stretching can enhance your range of motion, and the upgraded flexibility will strengthen your skills and help you perform better. Additionally, your stretches will improve your balance and prime your muscles, which helps prevent falls and strains.
Keep reading to learn about five essential stretches that will keep your athletic activities smooth and injury-free!
Hamstring Stretch
If you want to support your sports moves and everyday activities like bending over and climbing stairs, go for the hamstring stretch. This is an effective static stretch, meaning you get into position and hold it. A hamstring stretch will allow you to loosen muscles around your hips and help extend your muscles to prevent injuries.
Start the stretch in a seated position with your legs extended straight in front of you. Stretch your arms forward, bending at your waist as you keep your knees straightened. Try to touch your toes if you can. Hold this position for about 30 to 45 seconds.
Walking Lunges
Walking lunges are a great dynamic stretch that benefits flexibility. As a dynamic stretch, it requires you to move rather than hold a certain position. This stretch targets your lower limbs and stabilizes your core. It provides a functional warm-up because you can prepare your limbs to be used exactly as needed in sports like soccer or basketball.
To begin, stand up straight with your feet hip-distance apart. Step one foot forward and bend that front leg until both knees come to a 90-degree angle. Push up through the balls of your back foot to come back to standing. Alternate on each leg for 10 to 15 reps.
Triceps Stretch
This static stretch can help lengthen out the back of the arms and improve recovery by releasing muscle tension. You will move more freely and won’t have to worry about straining your muscles.
Stand up straight and reach your left arm above your head, bending your elbow so your hand will end up behind your head. Use your right hand to grab your left elbow and pull it closer to your head. Hold this stance for 20 to 30 seconds and then alternate.
Arm Circles
Arm circles are another great dynamic warm-up that can give your shoulders a bit of a pump while supporting joint movement through complete range of motion. By doing arm circles, your upper body will have greater mobility and can become less prone to strains.
To start, stand in an upright position with your arms held out by your sides and parallel to the floor. Circle your arms forward for 20 seconds and then switch directions for another 20 seconds. Keep your arms fully extended for maximum results. You can make the circles as big as you feel comfortable.
Standing Knee Hugs
Standing knee hugs are great for athletes no matter their sport. They stretch the glutes, hamstrings, and quads, preparing the lower body for movement.
To perform this stretch, start in a standing position. Bend one leg and hold that knee up against your chest. Maintain this position for 20 to 30 seconds before repeating it on the other side.
