Your hips and lower back are the foundation of every shot you hit, every sprint you make, and every change of direction on court.

As tennis players and athletes, these areas carry the most load — and when they're tight or restricted, your performance drops and your risk of injury goes up.

This stretching routine is designed to open up your hips and release tension in your lower back so you can move more freely, rotate with more power, and recover faster between training sessions and matches. Whether you're dealing with tightness from long practice days or just looking to build a better daily recovery habit, these exercises will make a real difference in how your body feels and performs.

Each exercise can be held anywhere from 30 seconds to 2 minutes depending on pressure and technique.

The key thing to remember — proper alignment and posture matter more than how deep you push into a stretch.

Stretching in the right position will always do more for your body than forcing range of motion with bad form. Stay controlled, stay intentional, and let the stretch come to you.