Stretches to Help Volleyball Performance

Stretching is an important part of keeping athletes healthy and limber, no matter the sport. Without it muscles become tight, and that leads to injury or poor performance. Increasing flexibility prevents these conditions. In volleyball, quick movements are required to react to the ball. Players must utilize muscles from the upper legs and hips, calves, shoulders, forearms, and core. Stretching these areas help volleyball players continue the sport they love while increasing their performance and decreasing their risk of injury. Here are five stretches that are beneficial for volleyball players:


Forearm Stretches:

Put your right arm straight out, palm facing up. Using your left hand, grab your fingers on your right hand and pull them down and toward your body. Hold for 10 seconds.

Flip your right hand so your palm is now facing the ground. Place your left hand on the knuckles of your right hand and push  down and toward you. Hold for 10 seconds.

Repeat both stretches with the opposite arm.


Shoulder Posterior Stretch:

Put your right arm straight out in front of you. Take your left hand and place it behind your right elbow, pulling it toward your body. Repeat with the other arm.


Tricep Stretch:

Use this stretch for either arm. Place your arm behind your head with your right elbow pointing into the air. With you left hand, grab your right elbow and gently pull, holding for 10 seconds. Repeat on the other arm.


Low Back Stretch:

Sit down and place both legs straight out in front of you. Pull your right leg up so that your right foot rests next to your left knee. Turn your torso to the right, placing your left elbow on the outside of your right knee. You should feel stretching in your lower back. Hold that position for 10 seconds. Repeat on the other side.


Hamstring Stretch:

This stretch works for both legs. Begin by sitting down with your legs out in front of you. Bring your left foot in so the bottom of the foot touches the inner knee of your right leg. The left knee should point to the left. This movement stretches the right hamstring. Then, reach your left hand out to touch your right toe. Hold for 10 seconds. Repeat on the other leg.


Contact the Vereen Rehabilitation Center today for all your stretching needs!