The 3 Best Stretches for Squash

Improve your squash and minimize injuries with 3 of the best squash stretches.

by Brad Walker | First Published February 24, 2009 | Updated April 10, 2019
Squash was introduced to the U.S. in New Hampshire by Jay Connover, an avid rackets player. He had learnt the game from a fellow student at Harrow in 1884. By 1900, squash had a strong footing in Philadelphia. The United States Squash Racquets Association was formed in 1904. The court size, equipment and rules were all standardized and the first men’s national squash championship was held in 1907.

In England, the Squash Rackets Representative Committee was formed in 1923 and it later became the Squash Rackets Association. Squash is currently played in 130 countries on over 47,000 courts.

Squash Stretches and Flexibility Exercises

Muscles used in Squash

Squash requires a good deal of agility and good reaction to move to the ball. Upper body strength is required to swing the racket and provide a solid hit. Overall conditioning is also important to be able to play a complete game. Flexibility is important due to the various contorted positions a player may need to move through to react to the ball. Even though the ball is a softer, slower version of the racket ball it often comes off the walls in different directions and good players learn to use this to their advantage.

The major muscles used when playing squash include:

  • The muscles of the shoulder girdle; the pectorals, and the deltoids.
  • The muscles of the upper legs and hips; the gluteals, the hamstrings, and the quadriceps
  • The muscles of the forearm and upper arm; the wrist flexors and extensors, the biceps, and the triceps.
  • The core muscles; the rectus abdominus, obliques, and the spinal erectors.

A good overall training program that focuses on flexibility, agility, endurance and cardiovascular conditioning will help the squash player stay healthy and rebound from injuries quickly.

Most Common Squash Injuries

Squash can lead to traumatic injuries when players quickly change direction to react to a ball or when they fall, striking the hard court surface. Chronic injuries can result from the repetitive swinging motion.

As with most racket sports; injuries to the shoulder and upper extremities are common. The common injuries experienced by a squash player include:

  • Muscle and tendon strains;
  • Separated shoulder and AC joint injury;
  • Rotator cuff tendinitis and tears;
  • Tennis elbow (lateral epicondylitis);
  • Lower back pain;
  • Anterior cruciate ligament (ACL) sprain;
  • Meniscus tear; and
  • Ankle sprains.
Stretches for squash

Injury Prevention Strategies

Proper training, adequate rest between training or competitions, and good nutrition are all essential for peak performance in squash. The following tips can also help avoid injury:

  • Always warm-up thoroughly prior to training and especially competition.
  • Allow adequate time for a complete cool-down after training and competition.
  • Strength training for the muscles of the shoulder girdle will protect the shoulder joint. A solid overall strengthening program will protect all of the joints and prevent muscle strains and tendon issues.
  • A good cardiovascular conditioning program will help prevent the early onset of fatigue that can lead to injury.
  • Stretching, as a regular regimen and after intense play, will keep the muscles flexible and ready to perform at their peak when called into action. Good flexibility reduces the incidence of many sports injuries.
  • Using proper equipment and courts designed for the game will also prevent many acute and chronic injuries.

The 3 Best Squash Stretches

Squash stretches are one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective.

Below are 3 of the best stretches for squash; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions with each stretch, and if you currently have any chronic or recurring muscle or joint pain please take extra care when performing the stretches below, or consult with your physician or physical therapist before performing any of the following stretches.

Instructions: Slowly move into the stretch position until you feel a tension of about 7 out of 10. If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Repeat 2 or 3 times.

Shoulder and chest stretch for squash
Assisted Reverse Chest and Shoulder Stretch: Stand upright with your back towards a table or bench and place your hands on the edge. Bend your arms and slowly lower your entire body.
Groin and adductor stretch for squash
Squatting Leg-out Adductor and groin Stretch: Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground.
Lower calf and Achilles stretch for squash
Kneeling Heel-down Achilles and Calf Stretch: Kneel on one foot and place your body weight over your knee. Keep your heel on the ground and lean forward.

Want more Squash Stretches?

While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program. With the Ultimate Guide to Stretching & Flexibility you'll...

  • The Stretching Handbook, DVD & CD-ROMDo away with stiff, tight muscles and joints;
  • Improve your freedom of movement;
  • Get rid of injuries, aches and pains;
  • Improve your sporting performance; and
  • Take your flexibility to the next level.

You'll get 135 clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. Plus, the DVD includes 3 customized sets of stretches (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly.

If you want to improve your flexibility and loosen up stiff, tight muscles fast, check out the Ultimate Guide to Stretching & Flexibility for yourself.

Research and References

Brad Walker - AKA The Stretch CoachAbout the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon (author page) has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 1,000's of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.

Disclaimer: The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain.

Finally, an amazingly effective way to loosen up stiff muscles fast, even if you feel like your muscles are made of rock!
Claim your FREE copy of my Stretching Tips Cheat Sheet and discover how to get loose, limber and pain free in less than 10 minutes a day.

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