SPORT SCIENCE - Professional Tennis Registry

Kneeling Hip Flexor StretchStart this stretch in a lunge position, with the left footforward and the right knee on the ground, towel or yogamat. Maintain good upright posture in the upper body, andgradually move the center of mass forward and downwardso the hips drop slightly toward the floor. The stretch willbe felt in the front of the right hip. Hold and repeat.Variation: grasp the back foot and pull it upward towardthe buttocks. This increases the stretch and developsbalance and coordination.© iTPAPiriformis StretchLying supine on the ground (or mat), cross the left ankle over the right knee while bendingthe right knee. Grasp behind the right knee with both hands and pull toward the chest.Push pelvis into the floor while increasing the stretch. The stretch will be felt deep in theleft hip/buttock. Hold and repeat on the opposite leg.Variation: holding the right leg up straight also stretches the hamstringKnee to Chest StretchStart this lower back stretch lying supine onthe ground (or mat) and bring both legstoward the chest. The stretch will be felt inthe lower back. Push pelvis into the ground.PTR Practical On Court Applications for Sport Science 45