Tennis players require a whole-body stretch because it works all of the major muscle groups.
Dynamic stretches are essential for warming up before a match since tennis players travel fast across the court with little rest while exerting physical effort.
Tennis is a racquet sport that involves strength and endurance while also providing numerous health advantages.
Stretching: Dynamic vs. Static stretches for Tennis Players
Stretching is advised before participating in any sport, including tennis. Tennis injuries might occur if you do not stretch correctly before playing the game. Tennis players frequently have elbow, forearm, wrist, and shoulder pain. Thus upper-body stretches are especially suggested.
Dynamic stretching is recommended before an exercise to warm up your muscles to prepare them for physical activity. Static stretches are conducted by retaining the movement for several seconds, and dynamic stretches are accomplished by repeating the stretch. Enter and release the stretch many times to warm up the muscle when performing dynamic stretches.
These are the finest tennis stretches to do before you play. A cooling down with static stretches after playing tennis or any sports is also advised to maintain a normal heart rate and promote relaxation after a strenuous workout.
Tennis Elbow Flexion
Because many tennis players complain of tennis elbow pain, stretching the elbows before playing is necessary. This can aid in the prevention of elbow pain. This stretch can be performed seated or standing, and it can be performed in any place. It is known as the Wrist Flexor and Extensor Stretch because it stretches muscle on both sides of the elbow, wrist, and forearm.
Here’s how to go about it:
- Look straight ahead and elevate your left arm in front of you while sitting or standing comfortably.
- Extend your wrist so that your palm faces out and your fingers point to the sky. This is referred to as wrist extension.
- Pull gently on your left hand with your right hand. Straighten your left arm. This stretch will be felt in your left elbow, wrist, and forearm.
- To make this a dynamic stretch, gently pulse your right hand on your left hand.
Stretch your muscles for 20-30 seconds. Then, on the opposite side, release and repeat.
This stretch can also be done with your fingers pointed down palm facing your body.
This strain will also be felt in the wrists.
Stretching the Anterior Shoulders
Tennis players are also prone to shoulder ailments, particularly rotator cuff rupture. This can be produced by vigorous swinging, serving, and arm jerking. The rotator cuff and pecs muscles are primarily targeted by the anterior shoulder stretch.
Here’s how to go about it:
- Face forward and stand up straight. Maintain your arms at your sides.
- Clasp your hands behind your lower back with your arms at your sides. Your elbows should be bent slightly. If you need more flexibility, use a towel or a yoga strap. This will help you enhance your flexibility until you are able to complete this stretch without modification.
- Raise your shoulders. Squeeze your shoulder blades together gently.
- Straighten your arms behind you slowly. Your arms should be raised gently but not painfully.
Return to the starting position after holding the stretch for a few seconds. Rep to achieve a dynamic stretch.
Calf Stretch with a Towel
Tennis players are prone to Achilles tendon injury. This tendon, as well as the calves, is targeted by the towel calf stretch. This may assist in preventing ankle injuries while also strengthening the muscles in the lower leg, which are required for sports such as tennis.
This stretch is performed as follows:
- Begin with a sitting position with your legs extended in front of you and your toes pointed up.
- Do this movement either on the floor or on an exercise mat. This stretch will necessitate the use of a towel. Lean forward and wrap the towel around your foot’s ball.
- Pulling on the towel raises your foot slightly. Maintain a straight line with your legs and avoid bending your knees.
- The stretch should be felt in the back of your lower thigh as well as the heel of your foot.
Maintain the stretch for 15-30 seconds. Release the stretch, take a break if necessary, and then repeat on the opposite side.
Shoulder Stretch Cross the Body
The posterior shoulder (the back of the shoulder) is stretched by the cross-body shoulder stretch.
- Straighten your right arm across your chest and wrap your left hand around your elbow, gently tugging on the right arm to deepen the shoulder stretch.
- If you’re not feeling a stretch, try lowering your shoulder.
Hold for 15 – 30 seconds before switching sides and repeating one to three times per side.
Twist Low Lunge Stretch
Despite the fact that the tennis racket is handled in the hands, the lower body is prominently involved in sports such as tennis or racquetball. Stretching the muscles in the legs and hips is an excellent technique to prepare them for activity.
This is how to perform a low lunge twist stretch that focuses on the hip flexors and lower back:
- Begin in a forward lunge position on an exercise mat by taking a step forward with your right leg. Your left knee should be lowered to the ground.
- Twist to the left and place your right elbow on the inside of your right knee.
- Extend your left arm behind you and out. A slight stretch should be felt on the inside of your right leg as well as your lower back.
Hold for 20-30 seconds before releasing and repeating on the opposite side.
Stretch your quadriceps while standing.
Tennis requires a lot of cardio; therefore, stretching the quadriceps is beneficial. These muscles are useful for standing, walking, jogging, and moving around, which are all activities included in tennis.
The standing quadriceps stretch is performed as follows:
- Maintain proper posture by standing upright. You should have your feet shoulder-width apart.
- Raise your right heel and bend your right knee.
- With your right hand, reach behind you. With your right hand, grab your right ankle.
- Hold on to something for support, such as a wall or a chair.
- Pull your right ankle closer to your body with your right hand. This stretch will target the muscles at the front of your thighs, particularly the quadriceps.
Maintain the stretch for 20-30 seconds. Then, on the opposite side, release and repeat.
Perform this stretch on each leg several times for a deeper stretch.
Straightforward Hamstring Stretch
Tennis performance might be hampered by tight hamstrings. This one of those stretches tennis players should do. The simple hamstring stretch is an easy stretch for beginners. It can also be used to warm up the hamstrings before exercising at the start of your lower body stretching regimen.
Here’s how to go about it:
- Sit on the floor or on an exercise mat with your legs stretched out.
- Lean forward by bending at the waist while keeping your knees straight.
- Lean forward as far as you can without bending your knees.
- Bend your elbows and place your palms down on the side of your legs. You may be able to lay your chest or forehead on your thighs, depending on your flexibility.
- Do not overextend yourself if you are focusing on strengthening your flexibility.
Hold the position for 20-30 seconds. Then, to get the most out of this stretch, release and repeat numerous times.
To Conclude
These dynamic stretches for tennis players can help warm up the muscles, prepare for exercise, and stimulate energy before a match. Remember to stretch after strenuous activity to help cool down and relax the muscles.
Tennis is a sport that takes a lot of stamina and strength, so adequate training is essential to prepare for it. This involves cardiovascular activity, strength training, and stretching on a regular basis.
If you experience pain while performing any of these stretches, stop immediately. If the discomfort persists, consult a doctor or physical therapist.