Why do you always feel sore all over after playing sports? You might not be relaxing properly afterward.

Playing badminton is a fairly intense sport, yet many people don’t know how to properly cool down afterward, often leading to muscle soreness and weakness in the limbs. The most common injuries typically involve strains in the lower back, shoulders, ankles, and wrists! Do you often finish your game, toss away the racket, and then go straight back to whatever you were doing? Remember: cooling down and properly stretching after playing are absolutely essential!

So, how should you properly relax after playing badminton?

1. Relaxation of the forearm holding the racket

Fingers stretch inward, extending until they're fully straight.

Feeling every muscle in this arm tighten up completely.

Hold for ten seconds, and you’ll feel relaxed.

2. Relax your arm by loosening the muscles on the palm side.

Tense your fingers toward the back of your hand,

Push to the maximum limit,

Pause for ten seconds, then relax.

3. Relaxation of the upper arm holding the racket

Extend your upper arm toward the left ear side,

Left-hand support and assisted stretching.

4. Relaxation of the waist

Bend forward and perform a tapping motion.

Maximally stretch the abdomen and back.

Then, do a half-squat to relax.

5. Relaxation of the thighs

Raise the same-side leg backward while keeping the same-side hand in place.

Pull in the opposite direction and stretch it taut. Hold for about 10 seconds;

Then, gently shake your hands to relax the thigh muscles.

6. Relaxing the calves

Left foot, including the heel, makes full contact with the ground;

Take a step forward with your right foot, stretching the left calf area.

Heel-to-toe stretching, stretched to the maximum.

Hold steady, lift your leg, then shake it gently.

7. Relaxation of the Ankles

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