Pain free stretching & tennis-specific warm up
Incorporating stretching into your daily tennis routine
Start with my go to dynamic stretch & warm up prior to playing tennis:
Arm dynamics & rotator cuffs (10 reps/each)
Circles, crosses, up/downs, pushes & rotator cuffs
Tennis-specific endurance
20-second jog followed immediately by a 10 second sprint
Repeat 5-8 times
Rest 1 min.
Forward, back, left, right (FBLR) agility
Find a spot, start & stay in a low athletic stance until finish
Follow pattern for up to 1 minute at a moderate pace with racket in hand
Plank
1 min.
End off with the following stretch immediately after play
Key points to remember
- Inhale deeply then Exhale as you stretch
- Hold stretch for 15-30 seconds
- Repeat 2-3 times
- You should feel no pain
- Do not lock joints & do not bounce
- Stretch large muscles first
Inverted hamstring stretch
Improves flexibility & balance in hamstrings & gluteal muscles
- Shift weight & establish a base of support on one leg with knee slightly bent
- Hinge at the hip and bend forward until you feel stretch in hamstrings of standing leg
- Avoid twisting & maintain straight back– elevate opposite leg behind you with arms extended out to side and hold for 2 seconds
- Slowly lower elevated leg back to starting position & repeat movement on opposite leg
Enjoy! Please also take note of the FITNESS CALENDAR.