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5 Important Stretches for Netball

What are the most common muscles used in Netball?

We found that the major muscles or muscle groups include your quadriceps, hamstrings, muscles in the calves, hips, shoulders and core muscles for balance… so, a lot of muscles!

Today, we’re going to go through 5 stretches that can help prevent injury the next time you get active. If you currently have any chronic or reoccurring muscle or joint pain, please take extra care when performing stretches.


Arm-up Shoulder and Rotator Stretch


Stand with your arm out and your forearm pointing upwards at 90 degrees. Place a broom stick in your hand and behind your elbow. With your other hand pull the bottom of the broomstick forward.


Rotating Stomach and Core Stretch


Rotating stomach and core stretch

Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms. Then slowly bend one arm and rotate that shoulder towards the ground.


Single Heel-drop Calf and Achilles Stretch


Single heel drop calf and Achilles stretch

Stand on a raised object, such as a step or curb and place the ball of one foot on the edge of the surface. Bend your knee slightly and let your heel drop towards the ground.


Squatting Leg-out Groin and Abductor Stretch


Squatting Leg-out Groin and Adductor Stretch

Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground.


Kneeling Hip and Quad Stretch


Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.

For temporary relief from aches and pains associated with muscle strains, ligament sprains, bruising, tendonitis, bursitis, stiffness and arthritis we recommend using Better Nature Pain Relief. Better Nature is 100% naturally sourced, Australian made and provides fast pain relief.

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