This Bench Hip Flexor Stretch is a great way for tennis players to assess their hip mobility. Tight hip flexors can limit your range of motion and impact your performance on the court.
Here’s how to do it
Find a bench or sturdy chair. A raised surface helps achieve a deeper stretch, but you can also perform this exercise on the floor if needed.
Place one knee on the bench, with your shin parallel to the ground.
Keep your other foot flat on the floor behind you, with your knee bent at a 90-degree angle.
Maintain a tall spine and avoid hunching your back.
Lean your torso forward from your hips, aiming to bring your chest closer to your knee on the bench.
Hold for 15-30 seconds, feeling a gentle stretch in the front of your hip (hip flexor) on the kneeling leg. Breathe deeply throughout the stretch.
Modifications:
- Floor Version: If using a bench is difficult, perform the stretch with both knees on the floor. Sit on the floor with one leg extended and the other bent, foot flat on the floor. Lean your torso forward from your hips, aiming to bring your chest closer to your bent knee.
Benefits for Tennis Players:
- Improves hip flexor mobility, crucial for a wider range of motion during lunges and strokes.
- Reduces tightness that can contribute to lower back pain.
- Enhances overall flexibility and performance on the court.
Remember:
Listen to your body. Don’t push yourself into pain.
Breathe deeply throughout the stretch. Repeat this stretch 2-3 times on each side for optimal results.
