It is that time of year again- March Madness.  Many of us head out on the weekends/weekdays and try to become the star of the game on our local courts.  You take each shot to win the game.  Remember these stretches to help prevent basketball injuries.  Check out the stretches below and enjoy watching this year’s March Madness!!!

Bent-Knee Hamstring Stretch

1. Lie on your back with your knees bent and your feet flat on the floor.  

Keep your neck and trunk straight. Breathe normally.

2. Bend one knee toward your chest. Grasp the back of your thigh with both

hands and gently extend leg from knee. Hold stretch for 10 to 30 seconds,

breathing normally. Return slowly to starting position. Repeat on opposite side.

Quad Knee Push

1. Lie on your back with your right knee bent and your right foot flat on the floor. 

Your left leg should be extended. Keep your trunk and neck straight. Keep your

shoulders down and relaxed. Breathe normally.

2. Slowly push the knee of your extended leg into the floor as firmly as possible.

Hold the position for 10 to 30 seconds. Repeat on the left leg.

Straight-Leg Raise

Note: This exercise can be done with ankle weights. 

1. Lie on your back with your right knee bent and your right foot flat on the

floor. Your left leg should be extended. Keep your neck and trunk straight.

Breathe normally.

2. Slowly push the knee of the extended leg into the floor and hold. Slowly lift

the same leg halfway between the floor and the top of your opposite knee.

Hold the position for 5 to 15 seconds. If using ankle weights, do not hold

the position. Do not arch your back. Return slowly to the starting position.

Repeat on the left leg.

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