Supine Oblique Stretch

A floor based trunk rotation stretch for the obliques after court work that involves serving and groundstroke rotation.

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 on each side.

Technique Photograph

Supine Oblique: Bent-knee rotation with the shoulder blades supported on the mat. — Bent-knee rotation with the shoulder blades supported on the mat.

How To Perform The Stretch

Lie face up, bend both knees to about 90 degrees, and place the hands behind the head with elbows out. Let the knees move together to one side while both shoulder blades stay on the mat. Hold the position, return to the middle, and repeat to the other side.

Technique Cue

Rotate without lifting the far shoulder or straining the neck.

Targeted Muscles And Timing

Target: Obliques. The tennis book recommends holding the stretch for about 45 seconds. Perform both sides where applicable, moving into a comfortable range without bouncing.

Book Technique And Related Exercises

Rotate the bent knees to one side while keeping both shoulder blades on the floor and the head neutral; then switch sides. Avoid letting the shoulders roll off the mat.

Related movements: Supine Cross-Over and Russian Twist. 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

← 5.34 Supine Erector Spinae · 5.36 Supine Cross-Over →

Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.35 Supine Oblique.