Supine Erector Spinae Stretch For Tennis | Exercise 5.34
Static Stretching · Book exercise 5.34
A mat based lower back stretch used after tennis training to ease the erector spinae through controlled hip and knee flexion.
Exercise Video
Video timing: The clip demonstrates entry, movement and release with short holds. It is not a timed follow-along. The book prescribes a 45-second hold.
Technique Photograph
How To Perform The Stretch
Lie face up with the head resting on the mat. Bend both hips and knees to about 90 degrees, keep the knees roughly shoulder width apart, and hold behind the lower thighs. Draw the knees toward the chest while allowing the hips to lift gently. Keep the neck relaxed and the spine controlled.
Technique Cue
Avoid pulling the head off the floor or curling the neck to force extra range.
Targeted Muscles And Timing
Target: Erector spinae. The book prescribes a 45-second hold with the head supported on the mat. Settle into a comfortable range without bouncing.
Book Technique And Related Exercises
Keep the head supported on the mat while drawing both bent knees toward the chest. The book cautions against lifting the head or losing pelvic control.
Related movements: Romanian Deadlift and Supine Knee to Chest. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.
Explore Related Tennis Exercises
All static stretches · Tennis book · Related dynamic stretch
Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.34 Supine Erector Spinae.