7 Squash Stretches You Should Be Doing

Posted by on 8 July 2011 | 0 Comments

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It’s essential to stretch before hitting the squash court. Stretches increase flexibility and range of motion, and they warm up the muscles before play. Stretches are also the key to preventing a squash injury.

Spend a minute or two jogging on the spot, or up and down the squash court to warm up your muscles and elevate the heart beat. Now complete the stretches outlined below. Hold stretches for about 10 seconds each.

Neck: Standing with feet hip-width apart, lean your head to the right until you can feel the stretch. Hold. Bring head back to centre. Repeat stretch on the left side.

Triceps: Hold your squash racquet in your right hand. Standing with feet hip-width apart, raise your right arm above your head, then bend your elbow so the racquet is now down your back. Let the racquet’s weight produce a stretch. Hold. To increase the stretch, pull down on the racquet with your left hand. Hold. Repeat stretch with the racquet in the left hand. 

Shoulders: Kneel on a mat or on the squash court, with your hips directly over your knees. Without arching your back, bring your hands together, and place on the floor as far forward as possible. Lower your chest and face towards the floor. Hold.

Chest: Stand facing a corner of the squash court, about 1 metre from the corner. Place each arm on a wall above shoulder level. Lean forwards into the corner. Hold.

Lower Back: Lying on your back on a mat or on the squash court, bring both knees lightly into the chest and clasp with both hands. Pull the knees into the chest until you can feel the stretch. Hold. To increase the stretch, raise the head and shoulders slightly towards the knees. Hold.

Calves: Stand facing a wall of the squash court, about 1 metre from the wall. Step forward with your right leg until you touch the wall with your foot. Place your hands on the wall above shoulder level. Keep your left leg and back straight. Hold. Repeat stretch with your left leg forward.

Quadriceps: Stand facing a wall of the squash court, about 5 centimetres from the wall. With your right hand, grab your right foot so your right knee is bent. Lift the right foot until the heel hits the buttock. Lean forward until your thigh rests against the wall. Hold stretch. Repeat stretch with your left leg.

After stretching, you’ll find you can move more freely around the squash court and you’ll be able to get to balls that were previously out of your reach!

For more information on how to increase your agility, check out the SquashFit training and fitness course.