How to reduce tight hips in tennis players with a simple exercise
Isla Smith, from Yogi Tennis and an LTA Coach Educator demonstrates how to reduce tight hips in tennis players with one simple exercise.
Follow Isla on Instagram @yogi_tennis
As tennis players we are aware of certain physiological adaptations that occur naturally within our body due to the nature of the sport we play. These changes can include imbalances or a feeling of one side of the body being stronger or more stable than the other. Another condition which can be common amongst tennis players when not addressed within the athlete’s programme can be tight hips. As we spend much of our time in hip flexion; for example, when in a wide ready position waiting to receive serve. These muscles that run along the front of the pelvis become very strong yet very tight. If the hips are not stretched regularly this can result in further muscular imbalances and possible injury.
Here is an example of a very effective hip stretch which focus’ on lengthening the hip flexor muscles.
Low lunge targets the hip flexor muscles to both create length, increase flexibility whilst helping to release stress.
- Step one foot between hands ensuring the knee is stacked above the ankle. Back knee, shin and top of foot is grounded
- Slowly lift torso and rest hands lightly on thigh. Begin to lean hips forwards, maintaining knee alignment
- For a deeper stretch reach arms overhead whilst softening weight of the hips downwards
- Breathe and hold for 30-60 seconds each side.
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