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. Child’s Pose
Release tension. Reset your spine.

Long games and hard smashes leave your back tight. Child’s Pose melts that tension away.

How to do it:

• Kneel on the floor, sit back on your heels

• Stretch your arms forward, lowering your chest toward the floor

• Rest your forehead down and breathe deeply

• Hold for 10–20 seconds

Why it works:
It gently stretches your lower back, hips, and spine—perfect after intense play.

Best for: Recovery, flexibility, calming tight muscles

2. Standing Trunk Twist (with Stick)

Mobilise your spine. Boost rotation power.

Every smash and quick change of direction depends on smooth torso rotation—this keeps it fluid and strong.

How to do it:

• Stand with feet shoulder-width apart

• Place a stick, racket, or towel across your shoulders, holding each end with your hands

• Keep hips facing forward

• Rotate your torso slowly to one side, then the other

• Repeat 5–10 times per side

Why it works:
It improves spinal mobility and strengthens your rotational movement—key for powerful smashes and quick returns.

Best for: Rotation strength, mid-back mobility, injury prevention

3. Side Bend
Stretch your sides. Free your back.

Tight side muscles limit your reach and footwork—side bends fix that.

How to do it:

• Stand with feet shoulder-width apart

• Raise one arm overhead

• Lean gently to the opposite side without twisting

• Hold 10–20 seconds per side

• Switch sides

Why it works:
It lengthens the muscles along your sides and lower back, helping you lunge and reach further without strain.

Best for: Lateral movement, reach extension, 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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