Stretching is an essential part of playing tennis. A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and your tennis performance. The following stretching program is designed for tennis players who do not have any current injuries or individual stretching needs. If you have an injury, or a specific mechanical imbalance that may be holding back your tennis performance, your Staszak Physical Therapy & Wellness Center Physical Therapist can design a stretching program more specific for you.
When is the Best Time to Stretch?
When your muscles are warm and relaxed! For optimum performance you should stretch after you have done a general body warm-up of about 5-10 minutes (light running, or another light aerobic activity) You should also stretch after your match and between matches if you are playing in a tennis tournament. Tennis is a dynamic sport so you'll need both dynamic and static stretching. Dynamic stretches form part of your pre-match or training warm-up. They are used to prepare your muscles for the rapid elongation they will incur during the game. Static stretches, on the other hand, are more useful to improve your overall flexibility and are most effectively done at the end as part of your cool down.
Rules for Dynamic Stretching:
Rules for Static Stretching:
Essential Stretches for Tennis:
These muscles are your prime movers for tennis. You'll need to stretch these muscles each time you play. Don't forget to stretch both sides. The stretching program shown below will take about 15 minutes to complete.
Posterior Shoulder Stretch
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