PREVENT Injuries with this Effective Badminton Cool-Down Routine

Рет қаралды 100,406

Күн бұрын

After 10 years of experience, this is my cool-down routine, along with tips that I wished someone had told me when I first got started in Badminton.
Disclaimer alert - this video is not medical advice or a treatment plan so please consult with your healthcare professional before doing anything contained in this video! The use of this video is at your sole risk.
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Timestamp
Introduction 0:00
What you need 2:37
Structure 2:50
Upper Body Exercises
Triceps 4:06
Biceps 4:48
Traps 5:28
Shoulders 7:09
Rotator Cuffs 8:00
Forearms 9:00
Pecs (Chest) 9:52
Abs 10:36
Lower Body Exercises
Hip Flexors 11:05
Quads 12:03
IT Bands 12:33
Glutes(Butt) 14:22
Groin 14:52
Hamstrings 15:20
Calves 15:56
Tasks 16:35
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Пікірлер: 79

@RUnited2 4 жыл бұрын

Thanks a lot man! Your warm up and cool dow have really helped my sessions!

@bryanchun5491 4 жыл бұрын

Aloha Coach Gerald, awesome video. Your cool down routine is great. Amazingly 99% of my friends never do it. They eventually get injured. I religiously do it and it really prevents injury. Love your routine. Thanks. My 30 day challenge is helping my overall game. Take care and stay safe. A hui hou.

@cherie3710 Жыл бұрын

Amazing. Some of the stretches were same as I have been doing, but small insights of doing it correctly just changed the whole thing. Thank you

@Longtack55 3 жыл бұрын

Thanks Dazza. I also have left Patellar Tendonitis occasionally and am careful how I treat my knee in play. You seemed to show the area above the knee (quads) when you were talking about it, and I would like to point out that the tendon connecting the shin/tibia (larger lower leg bone) to the knee-cap is the Patellar tendon. As you know, treatment of PT is rest, ice to cool inflammation, elevation, anti-inflammatory drugs like NSAIDs Ibuprofen or Naproxen. These cool-down instructions are very helpful as I am 67 and prevention is more manageable than cure for me. I have dislocated my elbow from smashing and it bothers me now and then with it seemingly spontaneously popping in and out to a small degree. It was initially diagnosed and treated as "tennis elbow" even though there was none of the expected tendon inflammation. Good physiotherapists and Dr Google are helpful.

@arjunsankarlal5296 2 жыл бұрын

Thank you! I helped me to get relieved from my stiff muscle between neck and shoulder.

@mihirvinchhi Жыл бұрын

Awesome, these exercises are helping me a lot after session.

@92Praveen 4 жыл бұрын

Glad to see you back on the courts coach! :) And what a video to start with!!

@Bgbadminton 4 жыл бұрын

Thanks Praveen! Yeah it's been a loooong week

@puneettiwari6642 Жыл бұрын

Thank you so much Brother🙏. Really helped cool down my muscles 🤘.Kudos

@zhengjunliang6510 2 жыл бұрын

Thank you so much for the video! I am having constant shoulder pain due to smashing and i think that rotator cuff stretch is what i need! First time seeing people perform such a stretch. And do you think we should do all these stretch BEFORE the game as well? Or as you suggested to be AFTER the game?

@princyjoseph2729 3 жыл бұрын

Thanks for the cool down tips bro.

@qiufeii1998 4 жыл бұрын

Thank you for all the advice and the video!

@Bgbadminton 4 жыл бұрын

Thanks Edison!

@vicenteantor5044 Жыл бұрын

Thanks a lot bro it helps a lot in my whole body I feel great now thank U

@aksamal82 3 жыл бұрын

Thank you very much for this video. Though I am not a professional badminton player and I play it for fitness only, it is really helping me in quick recovery. I am trying to stick in to the routine.

@arnavg7789 2 жыл бұрын

Bharat ka svarnim gaurav

@csumit40 3 жыл бұрын

Your training is very good

@ginviegalura6317 4 жыл бұрын

Thanks for the tips😊

@Bgbadminton 4 жыл бұрын

My pleasure!

@tristansummerchan8971 4 жыл бұрын

30 day challenge has been amazing for me! I'd love to see strength training for smashing next

@princyjoseph2729 3 жыл бұрын

What 30 day challenge r u talking about.. I'm new here to this channel and I've just started playing badminton .... I would like to know about it

@chahatkalra4497 Жыл бұрын

Thankyou so much I was in pain for the last 2 days my biceps triceps are sore so bad but after stretching it's relief

@Wise_fool1704 2 жыл бұрын

I was really paining and I got relieved thanks

@Prabhakaran0016 4 жыл бұрын

Superb Video. Very very useful. Thank you.

@Bgbadminton 4 жыл бұрын

Thank you for the kind words Prabha.

@shwetabannur 3 жыл бұрын

Thank u so much it was very helpful. N while playing badminton after half an hour I always feel heavy pain bellow the knee n ankle region only in right leg..why is that so.. and wat should I do to avoid it..please help me out

@starlord360xy24 3 жыл бұрын

Missed the court in our school hahaha! Made new friends of badminton players in this pandemic, cant wait for the courts to reopen.

@nehabharali3711 Жыл бұрын

Thank youh🌻

@leenakaushik8973 2 жыл бұрын

thank you, this saved me

@k5hitiz Жыл бұрын

Thanks for the tips.. do I need to do these stretches immediately after my badminton session or can I wait for some time and then do these stretches?

@yusofothman9846 Жыл бұрын

Nice 👍🙂 Thanks for sharing ☺️

@pookunchnisomaiah994 4 жыл бұрын

Thank you so much I like the way you explain simpand superb🙏🏻

@Bgbadminton 4 жыл бұрын

Thank you for the kind words!

@anjanabora6563 2 жыл бұрын

This exercise tips are really amazing and effective 👍. I am trying this exercise.

@Bgbadminton 2 жыл бұрын

Thank you Anjana! Good luck!!

@anjanabora6563 2 жыл бұрын

You are welcome sir.

@sarahchristopher 3 жыл бұрын

thanks coach !

@prajwalprabhu5727 3 жыл бұрын

Bro how you got recovered from patellar tendonitis . And for how many days we have to Stop playing badminton . I am also suffering from patellar tendonitis could you please give me a tips to recover .

@umesh2070 4 жыл бұрын

Hey thanks a lot for your service, can you please update us how you create the court.

@Bgbadminton 4 жыл бұрын

I didn't! You meant it in my thumbnail or in the video? I used a public court

@sinbad8562 Жыл бұрын

jesus my triceps and biceps were in so much pain but after this it felt so good to stretch

@shahrukhsaad8726 Жыл бұрын

I am also having the exact same issue. Having pain in triceps and biceps. How do you feel now after 1 month of posting this comment ? Better ?

@sinbad8562 Жыл бұрын

@@shahrukhsaad8726 yes the pain has disappeared thankfully

@gauthamraj5016 Жыл бұрын

Dude that rotator cuff one works

@Zeromancoll123 3 жыл бұрын

Me: my shoulder is paining. Me myself still playing😂 Coz I love badminton ❤️🏸

@abhishek.m4895 3 жыл бұрын

Same 😶

@neeldhebar2350 4 жыл бұрын

So you should do this after both on court sessions as well as fitness/strength sessions right?

@Bgbadminton 4 жыл бұрын

Yeah of course!

@Bieffe 2 жыл бұрын

Anything for the back?

@mithune2064 3 жыл бұрын

Can I do this before starting the play?

@saivloger7014 4 жыл бұрын

Thank you bro

@Bgbadminton 4 жыл бұрын

Pleasure to help Priya

@chaitanyakapoor3911 2 жыл бұрын

Hey can u please help me... My right arm bicep hurts very much when I play badminton continuously and it is happening from last 10 years... First i thought it would go after adulthood but It hurts after that too... What should i do??

@RaeuberHotzenProds 4 жыл бұрын

When I do stretches after on court sessions where I only used my right arm, should I still stretch my left arm aswell? I'm not sure because you said that the main reason to stretch is to prevent injury because of stiff muscles, my left side wasn't used so it isn't stiff

@Bgbadminton 4 жыл бұрын

Yes, balance is important. (Though honestly I still stretch my non dominant arm less) Funny thing is even if you don't use a muscle, it gets stiff over time. Imagine sitting on a bus travelling for 3 days... And imagine not stretching your other arm for years. ;) There you go

@harshitsuthar7784 2 жыл бұрын

Help me with my upper arm pain literally I can't take it but I wanna play stuck from the both sides

@srijanisarkar3076 3 жыл бұрын

The background is dancing😂... Thanks ❤️❤️

@Bgbadminton 3 жыл бұрын

Must be my poor counting of the thousands! Thanks for stopping by Srijani

@lilithmoon3178 Жыл бұрын

The quad make my leg cramp hahaga

@shaanrana3075 3 жыл бұрын

who else hates cooling down but you know you have to do it :p

@MrMuditgoyal Жыл бұрын

Thanx a lot buddy. You have covered each and every body part which is hurt after badminton 🏸

@csumit40 3 жыл бұрын

Good

@bobj2447 4 жыл бұрын

Lucky you, we live in Scotland and our phase 2 has just allowed us to meet up with our shadows never mind play badders!!

@Bgbadminton 4 жыл бұрын

Aww! The next phase will come soon, in the meantime, stay safe Bob!

@Wren4123 4 жыл бұрын

Can't wait for courts to open up here

@Bgbadminton 4 жыл бұрын

Praying for you Wilson 🙏

@sukdebbarai1015 3 жыл бұрын

❤️❤️

@MarcoAntonio-yt9yi 2 жыл бұрын

My neck stiff for 4 weeks and still ongoing after smash...

@dennisang5608 4 жыл бұрын

Thank you. The IT stretch is ouchingly shiok.

@Bgbadminton 4 жыл бұрын

Hey Dennis! It's Gerald again, replied your email. And I totally agree! Really important for the knee though. honest!

@vijeeshen7180 2 жыл бұрын

👍

@PicyPoe 2 жыл бұрын

what's up with the audio

@R6ex 4 ай бұрын

3 sets of 30s? That'll easily be 45 minutes! 😲

@ayushmohanjena1476 2 жыл бұрын

Rip mic 4:20 and your ears

@promax8197 4 жыл бұрын

Bro make some smaller videos

@Bgbadminton 4 жыл бұрын

Thanks for the feedback, sounds like a good idea!

@herosagiri4180 3 жыл бұрын

Talk unnecessary too much

@wangketwangsa3281 3 жыл бұрын

Nonsense long unnecessary introduction..