Stretching · Level 1
Supine spinal twist
On your back, let your bent knees fall to one side with arms out wide.
- Suggested dose
- 1 × 30 s per side · 5s rest
- Equipment
- No equipment · or · Mat
- Works
- Lower back, Obliques, Glutes
- Pattern
- Mobility, Rotation
How to do it
- On your back, arms out wide, knees bent.
- Let your knees fall to one side keeping your shoulders down.
- Look to the opposite side. Switch.
Key points
- Shoulders glued down
- Breathe slowly
Common mistakes
- Forcing through lower-back pain
Why it helps your tennis
Relaxes the rotator muscles after many forehands and backhands.
Source: Complete Conditioning for Tennis, ch. 5 (hip twist)
Related exercises
- Carioca (crossover step)Lateral movement crossing one foot in front and then behind.
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.