Squash is a popular activity for many. Because of the speedy rotational movements and the jarring nature of the sport, the lower back can be vulnerable to injury. If proper stretching and strengthening are not done the soft tissue structures are prone to injury.

Stretching

Aims of flexibility training

• Maintain and/or improve joint mobility
• Reduce the risk of the joints being subjected to great load at their outer limits
• Prevent injury by coordinating the various parts of the musculo-skeletal system
• Adapt the musculo-skeletal system to the special demands of a particular sport

Guidelines to stretching

• It is important to stretch before and after a run
• Daily stretching sessions
• Static stretching held for 30 - 90 seconds
• Stretch is repeated 3 - 9 times
• Maintain full passive range of the muscle being stretched
• Do not bounce into the stretch
• NO pain should be felt with stretching

Upper body stretches

	Forearm and wrist On all fours with thumbs pointing to outside and fingers pointed towards knees, keep palms flat as you lean back to stretch from of forearm
	Triceps With arms overhead, hold elbow of one arm with the hand of the other arm. Gently pull the elbow behind head
	Lattisimus dorsi Gently pull your elbow behind your head as you bend from your hips to the side
	Lattismus dorsi 2 With legs bent under you, slowly reach forward with one arm. Keep back flat and rest head on other arm
	Arms and shoulders Interlink you fingers above your head with your palms facing up, push your arms slightly back and up
	Shoulder and upper back Pull your shoulder across your chest towards the opposite shoulder.
	Neck and shoulder Lean your head sideways towards the left, pull your right arm down and across behind your back with your left hand.
	Pectorals Hold on to wall or fence with hand at shoulder level. Bring the other arm behind and back and hold on to fence. Turn head slowly to look back over this shoulder while keeping other shoulder close to the fence.
	Pectorals 2 Hold onto inside of doorway or fence with hands behind you at shoulder level. Let your arms straighten as you lean forward with body. Hold chest up and chin in
	Back 1 Place both hands shoulder width apart on a ledge. Let your body drop down as you keep your knees slightly bent. This is a great stretch to do if you have been slumping in the upper back and shoulders during the day
	Back 2 Stand with your feet shoulder width apart. Keeping your knees slightly bent, extend both arms overhead and bend slowly to the side
	Back 3 Stand with you back towards a wall. Turn your upper body around until you can place both hands on the wall.
	Back 4 Sit on the ground with one leg stretched out in front and slightly to the side, the other knee bent and resting on the ground with the sole against the outstretched leg. Turn your body toward the straight leg and reach for the ankle.
Lower limb stretches
	Quadriceps Hold top of right foot with left hand and gently pull heel towards buttocks
	Hamstring Stand facing a surface approximately hip height or slightly lower. Place one leg stretched out in front on the surface. Bend forward at the hips, maintain the lordosis and keep the stomach muscles tight. Incorporate a dural stretch which is a stretch of the nervous system, by bending your head forward (chin to chest), keep your leg up and move your foot up and down.
(no diagram)	Iliotibial band Stand with one leg crossed over the other in front. Turn your body towards the side of the leg in front and bend towards the side of the leg in front and bend towards your toes. Bend at the hips
	Calf Lean against wall with forearms. Bend one leg and place your foot on ground in front of you, with other keg straight behind slowly move your hips forwards. To stretch a slightly different part of the muscle, maintain the above position and bend the knee of the outstretched leg slightly.
	Gluteal Lie on your back with your fingers interlaced and your arms above your head. Lift the left leg over the right leg. Use the left leg to pull the right leg down towards the floor.
	Groin Lie on the floor with your knees bent and the soles of your feet together. Gently lower the knees towards the floor. This stretch should also be done in sitting. Maintain your natural lordosis (hollow of the back)
	Achilles tendon From a standing position, squat down with your feet flat and toes pointing slightly outwards. Keep knees to the outside of your shoulders
	Achilles tendon (2) Bring toes of one foot almost even with the knee of the other leg. Lower heel to the ground while pushing forward on your thigh with your chest and shoulder.
Strengthening
	Wrist extensors With the arm supported on a surface, palm down, hold a weight or theraband (resistive tubing) in the hand and extend the wrist.
	VMO This muscle is important in controlling the correct movement of the knee cap. Stand with your back against a wall. Squat down to just short of 90°. Now slide up and down the wall. In the same starting position, place your arms against the wall and slide them up above your head making your elbows straight.
	Abdominals n a sitting position, leaning slightly backwards with no arm support, lift one foot off the ground then the other. Then return them to the ground one at a time. This in in fact very difficult to do if done correctly
	Eccentric quadriceps On a stair or raised surface, step slowly down with one leg, just touching the surface with your toes and then return to the starting position
	Gluteal muscles This muscle is important in assisting in maintaining the correct alignment of the leg. Lie on your side. Tie elastic tubing around your ankles, and lift the top leg towards the ceiling

Balance and proprioception

Proprioception is the interaction between the nervous system, muscles, tendons, ligaments and joints. It is the mind's idea of where the body part is in space

Good coordination training enables steady and controlled movements to be made without them being hampered by activity in those muscles which exert an opposite effect.

• Stand on one leg close your eyes and balance.
• Balance on a narrow board or roller