The leg stretches for beginners consists of 5 static stretching exercises to decrease muscle soreness the following day and improve flexibility. The selected exercises target the major muscle groups that are being used while playing tennis and running all over the court. Therefore, you should do them regularly after each match. For more comfort and…
Category: Static Stretching
22 Static Stretching Exercises For Tennis Cool Down
Static stretching exercises are mainly being used after the workout or match to reduce muscle soreness the following day. Another aspect to static stretching is that you can improve overall flexibility or range of motion (ROM) at a particular joint. Having functional ROM is desirable for efficient body movement and transfer of energy capabilities. Both is…
Hip Flexor Stretch
The Hip Flexor Stretch can be used to correct tightness of the hip flexors. The stretching video demonstrates proper execution. The stretch helps in reducing the risk of injury and aids in the muscle recovery process after long matches or practice session. Since most tennis players have tight hip flexors this stretch should be one…
Butterfly Stretch
The Butterfly Stretch improves flexibility of the hip adductors, reduces the risk of injury and aids in the muscle recovery process. During the stretch you probably want to use a mat for cushioning. Simply sit down on and move the bottom of tour feet together. Now grab your ankles with your hands, move your elbows…
Seated Piriformis Stretch
The Seated Piriformis Stretch is a static stretching exercise focusing on achieving flexibility improvements of the external hip rotators. Implementing the piriformis stretch into your regular static stretching routine is important. Because the external hip rotators are being activated during lateral movements, such as moving along the baseline during ground strokes. The piriformis stretch in…
Sumo Squat Stretch
The Sumo Squat Stretch mainly focuses on improving flexibility of the glutes and hip adductors. It also opens up the groin area. During the sumo stretch the athletes tries to sit down as low as possible, bringing the buttocks towards the heels. The sumo squat stretch is very helpful in reducing the risk for injury…
Static Hamstring Stretching
Hamstring stretching enhances flexibility of the hip extensors, reduces the risk for injury and supports the muscle recovery process. Stretching your hamstring becomes important especially following speed, agility and quickness training or explosive hip flexion/hip extension resistance training because the hamstrings have to handle high force output. Hamstring injuries also can occur due to strength…
Wrist Flexor Stretch
The Wrist Flexor Stretch improves flexibility of the wrist flexors and should be done regularly to reduce the risk for wrist injuries. Tennis players can experience nagging wrist injuries due to flexibility, strengths and overuse issues at the wrist. Especially when working on the serve snap or forehand topspin. Therefore it is advisable that you…
Shoulder Stretch For Internal Rotators
The Towel Shoulder Stretch improves flexibility of the often times overused internal shoulder rotators and it helps tennis players reduce the risk of shoulder injuries. This shoulder stretch is a must for you. It helps you to correct postural imbalances at the shoulder and aids in the muscle recovery process. Often times tennis players have…
Stretching Calves Stretch
Stretching calves improves flexibility, reduces the risk for injury and supports the muscle recovery process especially when working a lot on the serve. The calves are utilized during every step and especially during explosive jumps, such as during the service motion or overhead smashing. The calves stretch can be used to prevent muscle strains and…
Pectoralis Stretch
The Pectoralis Stretch improves flexibility of the anterior chest musculature and corrects postural shoulder imbalance. Use it regularly after upper-body workouts to support the muscle recovery process. Many tennis players have tight pecs due to overuse activities in the gym, such as bench pressing or pushups. As a result the shoulders are tilted forward because…
Posterior Deltoid Stretch
The Posterior Deltoid Shoulder Stretch improves flexibility of the posterior shoulder musculature. The deltoid stretch is one of the essential static stretching exercises to avoid shoulder injuries. Add the deltoid stretch into your regular stretching routine to reduce the the risk for injury at the shoulder and support the muscle recovery process. Especially after upper-body…