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The game of badminton is about skills, stamina, and reflexes. Likewise, the equipment, including the badminton racketshoesclothes, matters a lot when it comes to the best results. However, using top-notch equipment alone is not the only factor that affects your performance. The most crucial factor is how you practice, what is your routine, do you exercise regularly. The high-quality gear won't come in handy unless you practice daily. It is worth noting that practising has various aspects, from exercises to playing matches.

What's more, the exercises vary from warm-up exercises to cool down exercises and more. The main goal of cool-down activities is to relax your body. Additionally, these post-match exercises also have a positive and preventive effect on injury occurrence.

cool down exercises

Which are the Best Cool Down Exercises ?

Therefore, we have brought you a list of cool down exercises for badminton that you should perform after your practice session or a game in this piece. Here are the activities that can fasten your muscle recovery process after a tedious game. 

1. Lunge Stretch

Why do lunge stretch?

It is common for badminton players to get tight hip flexors after a long training session or a challenging game. Moreover, the game of badminton requires significant hip flexibility.

With the help of lunge stretch exercise, you can stretch your psoas muscles and other hip flexors. The typical lunge stretch will help you loosen up your tight hip muscle after a tiring practice session or match. Moreover, the standing lunge also helps to lengthen muscles, as mentioned earlier.

How to perform this exercise?

Step 1: First, you need to stand in a split stance with your right foot forwards and left one straight back.

Step 2: Now, you have to get into the forward lunge position, bend your right knee, so it is at about a 90-degree angle.

Step 3: Place both your hands on the forward knee and ensure your shoulders are relaxed, the chest is open, and you are looking straight ahead.

Step 4: Now, it is time for you to press down with your hands to drive your hips forward. Keep pressing until you feel a stretch from the front of your hip, groin, and thigh on your left side.

Step 5: Hold the position for the next 20 to 30 seconds, then release it, and repeat it with the other leg.

2. Quads Stretch

Why do Quad Stretch?

It becomes necessary to do some good quad stretches after a tiring badminton match as you can quickly feel aches and pain later, mainly if you skip this stretch. On top of that, it might be the case that you feel tightness in your quad muscles, ignoring which will only bring you soreness. In some cases, it might even lead to injury, while it can limit performance in the worst-case scenario.

Hence, to avoid aches, injuries, and accelerate performance, keep in mind to stretch your quads well. Here is how you can do that.

How to perform this exercise?

Step 1: First, you have to stand on your left leg with one knee touching the other.

Note: You can take the help of a chair or the wall to maintain balance if needed.

Step 2: Now, hold your right foot with the help of your right hand, and pull it towards your butt. While doing so, ensure you are pushing your chest up and hips forward. Plus, don't stress about trying your foot too close to your backside. On the contrary, you should focus on feeling the stretch in your quad muscle. 

Step 3: Continue stretching for 20 to 30 seconds. 

Step 4: Release and repeat the exercise with the other leg. 

3. Side Stretch

Why do side stretches?

A good side stretch is an important exercise to add to your post-match workout. This exercise aids in lengthening and stretching of the intercostal muscles, which lie between the abdomen and ribs. That's one of the main reasons to include this movement after the match.

Moreover, badminton matches can also lead to shorting of muscles as muscles can contract during intense play. The side stretch also improves the shortness of muscles, which is another reason for using this great movement to supplement at the end of any badminton play or practice.

How to perform this exercise?

Step 1: Stand straight with some distance between your legs and feet, and keep both your arms straight up overhead. Plus, don't forget to inhale.

Step 2: After that, lower your right arm down to the right side of your body as you exhale. Moreover, lengthen your left arm over the head while bending your body to the right.

Step 3: Return to the standing position with your arms overhead to the centre.

Step 4: Repeat the above steps but now to the other side.

4. Head and Neck

Why do head and neck?

Like most of the muscles mentioned in this list, you use your neck muscle a lot. This usage can result in tension in the neck muscles and soreness. That's where head and neck exercise comes into the picture; gentle stretches can relieve the neck's stress. On the other hand, this stretch can also help in removing any pain that you might be feeling in the neck muscle after a game. 

How to perform this exercise?

Step 1: To perform this exercise, start with your head facing straight ahead.

Step 2: After that, tilt your head gently so that your right ear moves towards your right shoulder.

Step 3: After reaching the extent, you can stretch your neck, stop, and return to the normal position so that you are facing straight ahead again.

Step 4: Now, it is time for you to perform the steps mentioned above again, but this time to the other side.

Step 5: Repeat the procedure mentioned above five times.

Note: Make sure you are looking forward during the entire exercise; people are often tempted to look sideways as they tilt their heads.

5. Shoulders and Arms


Why do this shoulder and arms?

During the badminton game, the most stress falls on your shoulders, so it becomes necessary to take care of your shoulders after the game. As a matter of fact, the repeated stress on your shoulders and arms, which is the result of overhead shots and smash, can strain your arms and shoulder. Hence, stretching them properly after the game can reduce the chances of any muscle, and joint injury or pain build up during the game. The shoulder and arms exercise help reducing the stress and tension caused by the game.

How to perform this exercise?

Step 1: For shoulder and arms exercise, you have to bring one arm across your upper body and hold it straight against your chest.

Step 2: Hold your elbow with the other arm and gently pull it towards your chest.

Step 3: Stretch your arm in this position for 10 to 20 seconds.

Step 4: Once you are done with one hand, repeat the exercise with the other hand.

6. Butterfly Stretch

Why perform butterfly stretch?

While playing the game of badminton, you use your whole upper body. Plus, you also exert stress on the lower back and shoulders. Notably, the butterfly stretch is directed at your hips, inner thighs, ankles, and lower back. Hence, with the help of this stretch, your shoulders can feel relaxed, dropping away the tightness accrued from badminton holding.

Moreover, the inner thigh muscles help you draw your legs together and help you maintain stability and balance, which is much needed in badminton. The butterfly stretch will help you improve the flexibility of the inner thigh adductor muscles.

How to perform this exercise?

Step 1: To perform this exercise, you have to sit on the floor with the soles of your feet pressing against each other.

Step 2: Hold your feet with your hands and place your elbows on your knees.

Step 3: Push your legs gently towards the ground by applying pressure on your inner thighs with your elbows' help. While performing this step, you should feel gentle pulling and tension in the groin.

Step 4: Remain in this position for the next 20 to 30 seconds.

Step 5: Release and repeat the exercise at least three times.

Note: You can move your feet closer in towards your hips for better results.


It is of the utmost importance to cool down after playing badminton or finished playing the games. The badminton cool-down exercises work wonders for the recovery as well as the fitness of your body.

Typically, post-training exercises consist of straightforward practices that can get your body to slow down and reach the calm state where it was before the game. In addition to that, the cool-down activities are also a potent way to avoid badminton injuries.

Also Read: 10 Must-have foods for the Badminton players.


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