7 Best Cooldown Exercises for Badminton to Boost Recovery

Justin Ma - August 3, 2021 - 3 comments

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Cooldown exercises for badminton can help you wind down and relax after an intense session on the court. 

If you stop any vigorous activity too abruptly, your body may struggle to remove lactic acid, which can leave you feeling stiff the next day. That said, it’s vital to help your muscles decompress after any training you do — whether it’s on or off the court.

Below, we’ll cover the best cooldown exercises to lower your heart rate, boost blood flow, and help your body recover before your next badminton game.

Try These Cooldown Exercises for Badminton 

In most cases, you only need to spend between 5 and 20 minutes cooling down to get your body back into its relaxed state. 

Remember: After exercise, you’re working with tense, already-worked muscles, so it’s best to do cooldown stretches slowly and mindfully to avoid pain or injury.

1. Cardio

If your heart is still beating at a high rate after a game, try a few minutes of very light cardio before you dive into stretches. 

Lightly jog in place or in circles until your heart rate slows enough to stretch without heavy breathing.

2. Standing Lunge

A standing lunge can stretch your leg muscles and hip flexors. Just step one leg backward, bending the front knee and keeping your hips square. Then, focus on bringing your hips closer to the floor until you feel a light stretch.

3. Side Bend

To do a side bend, stand with your feet shoulder-width apart and put your hands together above your head. Lean slowly to one side and then the other. Hold the pose for a few seconds on each side to feel a stretch in your ribcage.

4. Toe Touch

With your feet shoulder-length apart, lean forward and touch your toes (or reach as far down as you can) to stretch your hamstrings and lower back.

5. Split Toe Touch

Plant your legs a little wider than shoulder-width apart and keep your waist at a 90-degree angle. Then, reach your hand down to the foot on your opposite side. This will stretch your hamstrings, calves, and lower back.

6. Ankle Stretch

To do ankle circles, sit on the floor or a chair and cross one leg over the other. Then, rotate your ankles clockwise and counterclockwise. 

Ankle mobility and strength are essential for your badminton game, so this stretch is a fantastic addition to any routine.

7. Shoulder Stretch

The rotating shoulder stretch is a spectacular way to maximize your shoulder mobility for badminton. 

With your arms straightened out in front of you and your thumbs pointed up, rotate your arms backward in a circular motion. Once your arms are straight up, you’ll need to rotate your arms so that your thumbs point in the opposite direction to complete the stretch. 

Find the Right Routine for You

When it comes to cooldown exercises, the possibilities are almost endless. So, feel free to experiment with your routine until you find the one that works best for you.

Any thorough cooldown will keep your muscles, ligaments, and tendons in good shape, So, spend a few minutes cooling down after your next badminton game — your body will thank you!

If you’d like more tips on improving your badminton game, be sure to also check out our YouTube channel!

Justin Ma

I am passionate about helping people find joy in playing badminton, while also showing them how competitive the sport can be.

Justin Ma


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  1. Mallikarjun

    Badmiton is my fivaret game

  2. Bhavin parikh

    Pls send me 7 cooldown exerise on my mail id

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