Upper Body Muscle Stretching
Shoulder/Upper Back Stretch
Clasp your hands together behind your back. Leaning forward, lift your hands up towards your head as far as you can go to get a comfortable stretch in your shoulders and back.
Your triceps help with long range shooting, so your muscle stretching routine should include them as well.
With both arms above your head, grab your right elbow with your left hand. Your right elbow should be bent so that your arm is somewhat folded in half. Pull your right elbow toward your head and slightly down to feel a stretch in your right triceps. You may also feel a stretch in your right shoulder. Repeat with your left arm.
Stand facing a wall or other immovable object. Place your right hand on the wall with your open palm at chest (pectoral) height. Keeping your hand on the wall, turn your body toward the left until you feel a good stretch in your right pec. Repeat with your left hand on the wall to stretch your left pectoral.
Note that this stretching routine is a great way to help prevent carpal tunnel syndrome as well, especially if you're spending a lot of time on a computer.
Like your triceps, your wrists are also very important in basketball, especially for long-range shooting. They should be included in your muscle stretching routines as well, perhaps most importantly when you are lifting heavy weights that your wrists have had to support.
Extend your right arm straight out in front of you, palm up. Now grab your hand and fingertips of your right hand with your left hand and pull it down and back so that you feel a stretch in your right wrist and forearm. Repeat this with your left arm extended.
Remember: Hold all stretches for 20-30 seconds and repeat 2-3 times. Stretch at least 3 days a week, even if you're not physically active. If you are active, then perform these stretches AFTER your activity as well as before going to bed.
One Pass Ahead Founder and Coach
25 years coaching experience at all levels. Overall record of 640 wins and 210 losses. Driven to develop atheletes to perform and compete at their highest levels.
One Pass Ahead Coach
Former BC provincial team player. 4 years as scholarship player at Seattle University for the Redhawks. Selected to the 2011 Development Women’s National Team. European Professional.
One Pass Ahead Coach
Point guard on three BC Provincial Championship Teams finishing Gold, Silver and a Bronze. Selected to First Team All Star or MVP in every tournament during senior year. Two year starter on TWU Spartans leading team in assists.