Stretches to Keep From Pulling a Back Muscle in Tennis

Pulling a back muscle is a common problem among tennis players--especially when they forget proper technique and posture in the heat of a game, according to the Stretching Institute. Exaggerated movements overwork the back, causing pain and stiffness. Fortunately, several stretches can help tennis players avoid the pulled muscles that sometimes follow a vigorous game. When stretching, athletes should never stretch to the point of pain, and they should avoid bouncing or jerky motions to keep from causing muscle damage, according to the Cleveland Clinic.

  1. Shoulder Stretch

    • To stretch the upper back muscles, athletes hold a tennis racket behind their back with the handle pointing up. Holding the racket handle with the left hand over their shoulder, they use the right hand to reach around and grasp the head of the racket from below. With the right hand, they gently pull the racket downward, then use the left hand to pull the racket upward. This stretches the shoulder muscles, according to the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital.

    Standing Trunk Rotations

    • The standing trunk rotation works the lower back muscles and abdominals, according to Cleveland Clinic. Athletes stand with their feet shoulder-width apart and place their hands on their hips. They lean forward from the waist and rotate to the left, back and around to the right in a circle. After 10 rotations, athletes repeat in the reverse direction.

    Spinal Twist

    • The spinal twist is a cool-down stretch best done after a round of tennis, according to Cleveland Clinic. Athletes sit on the floor with their legs straight out in front of them. Bending the left knee, they cross the left leg over the right leg and place the left foot next to the right knee. Turning to the left, they place the right arm on the outside of the left knee and look over their left shoulder to stretch the back muscles.

    Posterior Shoulder Stretch

    • The posterior shoulder stretch works the upper back muscles. Cleveland Clinic recommends it as a cool-down stretch after a tennis match. Players simply cross one arm over their chest and, with the other hand above the elbow, pull it closer to their body to stretch the backs of the shoulders.