The point of this collection of stretches is to give some examples of what you should try to do before attempting your chosen sport – in this case, Tennis. With these stretches, you should be looking to increase your body temperature, easing your muscles into activity without increasing the likelihood of injury, whilst also focusing on movements which are most likely to happen during a game.
Remember to listen to your body. Don’t put yourself through excruciating pain to touch your toes. Just go as far as your body will allow before holding that position.
You may be surprised to see so many lower body stretches included in this collection. You must remember that the movements required in tennis require the entire body, not just the arms and shoulders.
If you need help with a more personalised stretching programme, feel free to get in touch, and see how we at Amanda Marsh Physiotherapy can help.
Elevated Hamstring Stretch
To control your jumps, and to quickly get around the court, you require strong and flexible hamstrings.
Seated Glute Stretch
The Gluteal muscles assist in movements above and below the hip, so it is key that this complex is functional.
Lumbar Spine Twist
Good shot power comes from an aspect of rotation through the torso, and good rotation requires sufficient range-of-motion.
Wrist Flexor Stretch
Forehand shots require good strength and stability from the wrist flexors.
Wrist Extensor Stretch
A common injury within the tennis population is ‘Tennis Elbow’, which you can prevent by purposefully stretching the wrist extensors.
Pectoralis/Chest Stretch
Good range-of-motion and flexibility is required to bring the racket from behind the body to in front and then further across the body.
Anterior Shoulder Stretch
Tennis players are prone to injury to the shoulder joint itself. To protect against accidental injuries such as subluxations, shoulders need to be flexible and ‘allowed’ to move through motion.
Triceps Extension/Internal Rotation (Combined)
Throughout each hit, there is a component of stretching which is required/expected. This stretch should help extend through the ball.
Internal and External Rotation
Rotator Cuff and tendon injuries are also quite prevalent within the sport of tennis. These stretches can be utilised for treatment, rehabilitation, or prevention.
Child’s Pose
A great global stretch, impacting the shoulders, back, hips and knees. Just be careful performing this on hard flooring (look after your knees).
