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i`m sore and need stretches
Okay the past two days i`ve had volleyball camps for four hours, and i havent really been that active this summer so now im EXTREMLY SORE...it literally took me a minute and 47 seconds just to walk down 11 stairs. So from me knees up is EXTREMLY sore...and my butt n parts of my back, so does anybody kno any good stretches that will stretch those places?? im desperate need answers fastttt i cant take it
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For your back, sit on the ground with your legs out. Cross your left over your right, keeping your right leg extended. Then put your left elbow on the outside of your right leg and twist your torso. For your thighs and calves, stand up, cross your legs, bend forward, and reach down. You might feel this in your butt and back too. For the soreness, take tylenol or advil, and put a heating pad or muscle rub on the especially sore areas.
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i kno one back stretch an one butt stretch i kinda have to show u but thats not goin to work ook first u do this on both legs ok take your right like and put the tip of ur foot NEXT to your knee take your other arm and push your knee and leg over your left leg dont go to far or nething jus enough to stretch it u will feel it do that on both legs next is to be sittin down jus like the other one bring your leg up and set your ankle/calf on your thigh right below your knee n try to bring your chin to your shin do that on both legs there u go need more explaination jus ask its kinda confusing i kno but u will feel it if u doin it right
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well for your legs heres something that'll help. before you go to bed, lie on your back with your legs up against the wall so you make a 90 degree angle. stay like this for about 25 minutes, then go to sleep. what this does is lets the blood and more importantly the lactic acid out of your legs, which are usually the sorest spots. also after doing this and laying down to sleep the lactic acid kind of spreads out so the soreness is less painful.
for your arms (mainly your shoulder joints) do the mecca stretch. basically get on your knees and put your arms as far in front of you on the ground as you can and slowly SLOWLY pull your hands back towards your body on the ground. your legs should be just about together and have your knees, shins and feel on the ground with your knees bent. it looks like your praying towards mecca.
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Ouch sounds painful. Well make sure and move your legs as much as possible, no matter how bad it hurts. Apply lots of muscle relaxer creams and take asprin! After you get used to the exercise the pain will go away trust me!
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I too play volleyball.. the best thing to do to get into shape for camp/practice... u just need to stretch out REALLY good before camp/practice. Just like do some v-sits.. **u sit with ur legs apart and stretch ur arms as far as u can toward ur feet 1 side at a time** and do some arm stretches too. if u dont stretch out..ur likely to pull a muscle..
just be careful and be safe!! if u need anymore help... drop one in the inbox!!
Jeanine
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Well i have been playing volleyball for many years and do alot oof lunges and leg stretches run up the stairs alot and take some tylenol and rest your muscels
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Well all the sports I play involve running up and down the court or the field. I stretch really well before practice and after practice, it's a must. Sit down on the ground and straighten them and spread them like a spread eagle; lean over to run side grabing you foot and hold the stratch for at least 10 seconds, then do the other side. Stand with you feet shoulder with apart and try to touch your toes, hold that for 10 seconds, then spread you legs wider and do the stratch again. These will botch stratch you back, hamstrings, quads and all the other muscles that are bothering you. Make sure you do it a couple of times a day to get that lactic acid moving out of those muscles. Feel better!
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I play volleyball too. 8 hours tournaments are killer the next day. lol
I bend over and touch the ground and it seems to help my hamstrings. Quadriceps are harder to stretch but pull your foot to your butt.
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pleade your brother or sister or someone to massage u. use a heating pad at night. Take a hot bubble bath. A long one too! Hope you feel better!
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