3 Best Back Exercises for Badminton

3 Back Exercises Every Badminton Player Should Do

Play pain-free, move faster, smash harder

Badminton’s fast. Your body twists, lunges, smashes—and your back takes a beating. Over time, this stress causes stiffness, soreness, even injury.

Don’t let your back slow you down. These 3 simple exercises will help you move freely, stay strong, and play longer.

1. Wall Angels

Fix your posture. Free your upper back.

Hours of slouching? Wall Angels are your antidote.

How to do it:

• Stand against a wall—head, shoulders, and back flat

• Raise arms to form a “goal post” shape

• Slowly slide arms up and down like a snow angel

• Keep contact with the wall the whole time

• Repeat 5–10 reps

Why it works:
It opens up your shoulders and upper spine—crucial for powerful overhead smashes.

Best for: Shoulder mobility, upper back tightness, posture correction

2. Cobra Stretch

Undo the hunch. Reset your spine.

All those forward bends? Cobra Stretch gently brings your spine back into alignment.

How to do it:

• Lie face down

• Place hands under shoulders

• Push upper body off the ground (keep hips down)

• Hold for 10–20 seconds

• Repeat 5–10 reps

Why it works:
It relieves pressure from your lower back, especially after long rallies or training.

Best for: Lower back relief, recovery, daily posture reset

3. Deep Hip Flexor Stretch

Tight hips = stiff back. Stretch it out.

Tight hips pull on your spine and throw off your balance.

How to do it:

• Kneel on one knee (like a lunge)

• Push hips forward gently

• Raise same-side arm for a deeper stretch

• Hold 10–20 seconds per side

• Switch sides

Why it works:
It loosens up your hip flexors, reducing strain on your lower back.

Best for: Longer lunges, smoother footwork, injury prevention

Final Smash:

You don’t need a gym. You don’t need fancy gear.
Just 5 minutes a day = a flexible back.

Your back’s either your greatest weapon—or your weakest link.

Which one are you training for?

 

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