Pool Posture and Stretches: Stay Loose Through a Long Tournament Day
A long tournament can mean hours of bending over a table. A stance that is easy on your body, plus a few minutes of stretching, keeps you loose and your stroke smooth into the late rounds. (If you have back, neck or joint problems, check with your doctor before trying new stretches.)
A stance that is easy on your back
- Bend from the hips, not by rounding your lower back.
- Bend the front knee a little to take strain off your back.
- Feet about shoulder width, weight balanced so you could hold the position comfortably.
- Don't force a very low stance if it hurts. A slightly higher head with a still body beats a low head that wobbles.
More on setup in grip, bridge and stance.
Five-minute warm-up before you play
- Shoulder rolls: ten forward, ten back.
- Arm circles with your stroking arm, small to large.
- Wrist and finger stretches: gently pull fingers back, then forward, on each hand.
- Hip hinges: hands on hips, hinge forward with a flat back, stand up tall. Ten times.
- Neck tilts: slow and gentle, side to side.
Between matches
- Walk around instead of sitting the whole time.
- Stand tall and stretch your back between racks.
- Drink water. Long days get dehydrating, and it shows in your focus.
Gear that helps
- Comfortable shoes with support: you'll be on your feet for hours. See cushioned shoes.
- A light glove keeps your bridge hand from tensing up when the cue sticks.
- A cue case with a shoulder strap is easier on your back than carrying a cue by hand all day.
Read handling tournament nerves for the mental side of a long day, then find a tournament this weekend.