1. Stretchings before and after a game
Pectoral Stretch
You can do this stretch standing in a corner or in a doorway.
Step:
For a corner:
Step 1 – Put your hands on each wall and lean into the
corner.
Tip:
If you do not have a doorway or a corner, place your
hands behind your head and move your elbows back until you stretch
your chest.

2. Stretchings before and after a game
Wrist Stretch
Steps:
Step 1 – Extend your right arm straight out in front of your
right shoulder then turn your fingers down so your palm is facing away
from you.
Step 2 – Use your left hand in slightly putting pulling you
fingers toward you. Stay for at least five breaths, pressing hard is for
best stretching but be sure that you’re not feeling any pain.
Step 3 – Then let go and turn your fingers up. Place your
left hand to your right fingers then press toward you and hold them for
also five breaths.
Step 4 – Then release and repeat the stretches to your
left. Repeat the stretches for two minutes then shake out your hands
for releasing your wrist.
This stretch is great to do after push – ups and plunks.

3. Stretchings before and after a game
Upper Trapezius Stretch
This is for the upper extremity and neck flexibility. The purpose
of this flexibility is to stretch the muscles in the upper body that are
tight. Having a flexible body is needed; it allows the muscles and joints
to work more easier and decreases the frequency of muscles strains
and tendon injuries.
Steps:
Step 1 – Put your head from lowered shoulder by
positioning ear toward front of the opposite shoulder, then hold and
stretch.
Step 2 – Repeat on the other side.

4. Stretchings before and after a game
Standing hamstring Stretch
Femoris, Semitendinosus and Semimembranosus are the three
muscles that make up your upper leg. These muscles enable you to
extend the hip joint and flex the knee. You can do the hamstring
stretch after a long walk or a jog.
Steps:
Step 1 – Stand and straighten your right leg on a bench, a
step or a rail. Maintain that position with your right, support with leg
bent slightly. You can ask for assistance or you can hold on to a bar or
wall for the support.
Step 2 – Gently bend forward from the hips until you feel
stretch in the back of your thigh, top of calf, and at the back of your
knee. Hold for about eight seconds.
Step 3 – Then slowly lean in further. Repeat to the other
leg.
Squats. Lunges and supine ball curl are the other stretches that you
can use in stretching your hamstring.

5. Stretchings before and after a game
Quadriceps Stretch
This stretch strengthens your knees. Keeping quads strong also
cut the risk of having knee injury or from strenuous activities.
Steps:
Step 1 – Stand and touch the wall for the balance.
Step 2 – Straighten hip by moving knee backward. Hold
and stretch. Then repeat to the other side.
Standing Calf Stretch
The Gastrocnemius and the Soleus muscles are the muscles
involved in this stretching. Gastrocnemius is the muscle stretched

6. Stretchings before and after a game
behind you and the soleus is the muscle stretched when you bed your
knee.
Steps:
Step 1 – Lean forward with your hands at shoulder level
against the wall then bend your right forward and extend your left leg
with a straight knee behind.
Step 2 – Keep your lower back flat and gently move your
hips forward. Be sure that your heel of your left leg is on the ground
with your toes pointed towards the wall. Hold for five up to ten
seconds. Repeat on the other side.
Hip Flexor Stretch
Hip flexor muscles or iliopsoas consist of iliacus and psoas major
muscles. It allows you to move your thighs towards your stomach
area.
Steps:
Step 1- Kneel on both knees.
Step 2 – Step your right foot by keeping your left knee on
the floor and put your hands on the top of your right thigh.

7. Stretchings before and after a game
Piriformis Stretch
Steps:
Step 1 – Gently lie on the floor.
Step 2 – Lift your left knee and then your right. Hold your
knees with your hands for three seconds.
Step 3 – After three seconds, bring your knees together
and repeat the three second – stretch. Then do this for one up to three
minutes.
Trunk Rotation
Step:
Step 1 – Rotate your torso to the right while keeping your
pelvis facing forward. Hold this position up to five seconds then return
to the starting position. Repeat to the other side.

8. Stretchings before and after a game
Double Knee to Chest
Step:
Step 1 – Bring your both knees up by keeping your toes
pointed. Hold and support by putting your hands behind your legs and
thighs. Keep up to eight breaths.