Stretching Routine

[kayserRF]

Hi,

I am 15 and wanted to ask if anyone knows a good warm up and stretching routine I could do before playing tennis.
Its mainly my lower back which I need to stretch the match, as it gets quite tight. I stretch my hamstring a lot to help loosen it, but it still tightens up a bit during play. It doesnt hurt, but is a bit annoying.
So if you know any good stretches, dynamic or static, please let me know as it will benefit me.

Thanks!

[seminoleG]

Originally Posted by kayserRF

Hi,

I am 15 and wanted to ask if anyone knows a good warm up and stretching routine I could do before playing tennis.
Its mainly my lower back which I need to stretch the match, as it gets quite tight. I stretch my hamstring a lot to help loosen it, but it still tightens up a bit during play. It doesnt hurt, but is a bit annoying.
So if you know any good stretches, dynamic or static, please let me know as it will benefit me.

Thanks!

You'll find lots stuff online but weak or imbalance in your hamstrings cause lots of lower back issues. Look up track stretching routines, particularly Hurdlers stretching. WATCH the dynamic until your warmed up a bit.

[andfor]

http://www.tennistipsblog.com/tennis...ic-strectching

[fitmom]

oftentimes, back pain is a result of tightness elsewhere in the body. be sure you do some dynamic stretching of all the major muscle groups BEFORE you play then do some deeper stretching afterward. using a foam roller on your back, obliques, hamstrings, IT band, and quads can help as well. also, before you put on your shoes, try standing on a tennis ball (one leg at a time, of course) and massaging the underside of your foot with it, loosening the fascia of the foot. tennis players tend to have very strong though very tight muscles in the feet, and loosening them can help alleviate pain in other parts of the body. hope this helps!