Twisted Lunge. (Photo courtesy of Steve from Man vs Weight) When it comes to playing squash, whether for leisure or at training, it is very important to take care of yourself. This can be done in a variety of ways, including nutrition/food intake, hydration, warm up/cool down, proper rest periods, recovery, training type, and intensity.
Something that is often overlooked is stretching and mobility, particularly dynamic movements. In our warm up routines for training, we encourage dynamic stretching exercises to best activate the appropriate muscle groups and to "loosen up the body". Many people have heard about the benefits of performing dynamic stretching versus static stretching prior to exercise, and we have definitely found the advantages of doing so. If you're stuck or unsure of what to do, an excellent resource is Man vs Weights website, where they have a database (with instructional videos!!) of 101 dynamic stretches.
Some of our favorites include:
If you have ever participated in our training squads, you would have done several of these!
A lot of players ask our coaching team about what they should do for pain, soreness, or stiffness. We hear lots of questions regarding that, but most of the time, the problem is not knowing what good stretches could be! Dynamic stretching is the answer, and now with this consolidated list, hopefully you can find the right stretch to loosen up those squash muscles and continue to play to the best of your ability! The majority of the stretches can be done in your own home and at any time since they are safe to do without working out prior. If you are ever feeling stiff or sore, just 15-20 minutes of dynamic stretching can really help - take it from us!!!! Several of our coaches train twice a day and are on court for several more, we know what it is like to be sore, and truly this is a great way to help your body feel better day after day!
HOWEVER, it is possible to "stretch too hard"!!! Always take caution and ease into your warm up or stretching routine; give your muscles the time they need to extend and warm up.
Something that is often overlooked is stretching and mobility, particularly dynamic movements. In our warm up routines for training, we encourage dynamic stretching exercises to best activate the appropriate muscle groups and to "loosen up the body". Many people have heard about the benefits of performing dynamic stretching versus static stretching prior to exercise, and we have definitely found the advantages of doing so. If you're stuck or unsure of what to do, an excellent resource is Man vs Weights website, where they have a database (with instructional videos!!) of 101 dynamic stretches.
Some of our favorites include:
- Twisted Lunge --> pictured to right
- Arm Circles
- Cat/Cow Stretch
- Lying Lower Back Stretch
- Rolling Stretch
- Broomstick stretch
- Downdog to Cobra
- Knee Pulls
- Standing Hip Flexor Stretch
- Spider Stretch
- Leg Swings (side to side)
- Leg Swings (front to back)
- Butt(bum) kickers
- Hamstring Windmill Kickers
- High Toe Touch
If you have ever participated in our training squads, you would have done several of these!
A lot of players ask our coaching team about what they should do for pain, soreness, or stiffness. We hear lots of questions regarding that, but most of the time, the problem is not knowing what good stretches could be! Dynamic stretching is the answer, and now with this consolidated list, hopefully you can find the right stretch to loosen up those squash muscles and continue to play to the best of your ability! The majority of the stretches can be done in your own home and at any time since they are safe to do without working out prior. If you are ever feeling stiff or sore, just 15-20 minutes of dynamic stretching can really help - take it from us!!!! Several of our coaches train twice a day and are on court for several more, we know what it is like to be sore, and truly this is a great way to help your body feel better day after day!
HOWEVER, it is possible to "stretch too hard"!!! Always take caution and ease into your warm up or stretching routine; give your muscles the time they need to extend and warm up.
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