The right stretches before badminton are dynamic, not static: leg swings, lunges, arm circles and gentle shuttle rallies that warm the muscles you're about to load, rather than holding long stretches that can leave you flat. This guide gives a quick pre-game routine targeting the calves, hamstrings, hips, shoulders and forearms that badminton hammers, explains why static stretching belongs after you play, and helps you skip the strains that sideline players.
