Tennis Stretching Exercises for Lower Back

There are many tennis injuries that can result from poor technique and overexertion. Your back is particularly vulnerable, especially if in trying to serve with a lot of power you arch your back to a great degree. Even something like hitting a ground stroke or rushing to the net for an overhead can hurt your back. The United States Tennis Association recommends warming up before playing and stretching before and after.

  1. Leg Pull

    • Lie on your back and bend one leg up so that you can cup your hands around your knee. Slowly pull your knee to your chest, hold for a count of five, then slowly bring it back into the beginning position. Do the same with your other leg, then do both legs at once, putting your knees together and wrapping your hands underneath before pulling to your chest.

    Modified Hurdler's Stretch

    • Sit with your back straight, your shoulders relaxed and you legs outstretched in a V shape. Bend your right knee and put the sole of your foot next to your inner left thigh. Turn your torso so that you are facing your left leg. Bend from the waist and stretch your hands to your toes, or as close as you can get. Hold this for at least 10 seconds, then do the same with your left leg.

    Scorpion

    • Lie face-down and put your arms straight out from your body for balance. Bend your left leg at the knee, raise it and turn your torso so that your leg comes across your right leg. Try to get your left heel as close to your right elbow as you can--stretch only until you feel slight discomfort, nothing more. Don't lift your shoulders and move as little of your upper torso as you can. Do the same stretch with your right leg. Hold the stretches for five to 10 seconds at a time.

    Precaution

    • Remember to stretch before and after playing to maintain muscle fitness.

      The USTA says the best time to stretch is a few hours after waking up, rather than first thing in the morning. Stretching shortly after waking puts triple the amount of stress on your lower back than if you wait until later.

      Be cautious with any exercise. Even stretches can be overdone and some are more aggressive with others. You can modify positions so that they are not as severe to test them out.