Lower Back Strengthening: 7 Powerful Exercises | Tennis Conditioning

The Nugget

Regular lower back strengthening exercises are crucial for athletes to decrease the risk of injury, enhance core strength, and improve energy transfer for better performance.

Make it stick

💪 The core is key for energy transfer in athletes.
🏋️‍♂️ Prioritize lower back exercises to prevent injuries and improve performance.
🎾 Ensure regular lower back strengthening for athletes at all levels.
🤸‍♂️ Maintain proper form and alignment during lower back exercises.

Lower back strengthening is crucial to decrease the risk of injury and enhance core strength.
Athletes often experience low back pain due to flexibility issues and strength imbalances.
Strengthening the lower back enhances energy transfer and performance in athletes.
The core, including the lower back, is essential for effective energy transfer in sports.

Romanian Deadlift (RDL):
- Position barbell on the ground and stand straight with feet shoulder-width apart.
- Flex hips without additional knee flexion, maintain neutral spine, and return to starting position.
Supine Bridging:
- Lie on the floor mat, bring heels toward buttocks, extend hips upwards, and descend back to ground.
4 Point Prone Contra-Lateral Limb Raises:
- Raise opposite limbs simultaneously while extending chest and retracting the scapula.
Assisted Seated Physioball Hip Flexion to Extension:
- Sit on the physioball with knees flexed, hold elastic band, and flex/extend hips while maintaining neutral spine.
Standing Hip Flexion to Extension:
- Stand upright, cross arms in front of the chest, flex hips towards the ground, and return to starting position.

"Since the low back is part of the core, and the core is essential in energy transfer due to so many connection points in the movement chain, lower back strengthening should occur regularly to enhance energy transfer and hence performance."
"Many athletes experience low back pain due to flexibility issues and/or strength imbalances of the low back musculature causing posterior pelvic tilting, which leads to ineffective transfer of energy and injuries."
"Lower back strengthening is important to decrease the risk for injury and enhance core strength & stabilization."

This summary contains AI-generated information and may have important inaccuracies or omissions.