Tennis involves rapid and powerful trunk rotations, engaging the muscles of your lower back--your erector spinae, quadratus lumborum and multifidus. According to a 2006 article by Mike Stone, Ph.D., et al, published by the National Strength and Conditioning Association, you can improve your sport performance by increasing your flexibility. Stretch to increase the range of motion of your lower back, reducing your risk of injury when you twist or rotate to hit a ball.
Hip Rotator Stretch
Stretching after an activity to increase your range of motion will improve your performance. Hold each stretch for 15 to 60 seconds and do three repetitions. Lie flat on your back on the floor with your arms outstretched to your sides. Keep your right leg straight, then bend your right hip and knees to draw your thigh just beyond your hips. Rotate your left leg over your right hip, ensuring your shoulder blades stay against the floor. Switch legs to stretch the other side for three total reps per side.
Lying Spinal Twist
Remain lying down on the floor. Keep your arms outstretched to the sides. Draw both knees toward your chest, then rotate them to your left. Next, rotate both knees to your right. Alternate sides for three reps each then do the double knee-to-chest flex.
Double Knee-to-Chest Flex
Perform this exercise lying on your back. Bend both knees and draw them toward your chest. Place one hand just below each knee cap to pull your knees tightly against your chest. Stand up to do a variation of the knee-to-chest flex. Raise your right knee and pull it toward your chest as you balance on your left foot. Switch legs.
Spinal Twist
This stretch works on your lower back and on your gluteus muscles. Sit upright on the floor with your left leg straight in front of you. Bend your right knee then cross your right leg over your left thigh. Twist your trunk to push your left elbow against your right thigh, reaching behind you with your right arm. Look over your right shoulder to complete this stretch.
Figure Four Hamstring Stretch
Hip and hamstring stretches indirectly stretch your lower back when you reach with your arms to hold your legs. Sit upright on the floor with your right leg straight in front of you. Bend your left knee, placing the bottom of your left foot against the inside of your right thigh. Lean forward to grab your toes. If you cannot reach them, hold on to your calf or ankle.
References
- "Complete Conditioning for Tennis"; United States Tennis Association; 1998
- "Strength and Conditioning Journal"; Stretching: Acute and Chronic? The Potential Consequences; Mike Stone, Ph.D., et al; Dec. 2006
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