Tennis Connection: Resources

	ABOUT PEOPLE CALENDAR RESOURCES Tips & Techniques Links Newsletter Archive Tennis Terms CONTACT US

Stretching

With the winter season upon us, it is very important to warm the muscles up a bit and then stretch all the major muscle groups. Therefore, before playing you should try some of these 17 stretches which address virtually all muscle groups. Remember don't stretch to the point of pain, nor should you bounce or move as you perform the stretch. Hold each stretch for 20 seconds and rest for 30 section. Remember to breathe deeply and try to relax your muscles as you stretch.

Groin Stretch - To perform this stretch, you should be seated. Draw your feet inward (towards your body) as you bend your knees. Hold this stretch for twenty seconds. Relax and straighten out your legs. This stretch helps loosen the inner thighs and the groin area.
Sitting Leg Crossover Stretch - Sitting upright as you perform this stretch. Place one leg over the other and place the bent leg's foot flat on the floor. Now, move your bent knee in a downward manner (if the right knee...move it downward to the left of your body).
Sitting Toe Touches - While seated, straighten both legs out in front of your body. Now, try to grab your toes with your fingertips...without bending your knees. Don't be surprised if you cannot actually make it that far with your reach. Whatever you do, do not force this stretch. If you can only reach as far as your ankles...so be it.
Runner's Hamstring/Thigh Stretch - While seated, bend one knee and pull the foot back "under your body." The other leg should remain straight. Now, lean back slowly as far back as you can without experiencing pain. Repeat the stretch with the other leg.
Lying, Knee Grab Back Stretch - Lie on your back, bend one of your knees and bring the knee back to your chest. Now, grab this knee and "hug it." This action will bring the knee even closer to the chest. Don't strain or cause yourself any pain.. Then, slowly straighten the leg back to its original position. Repeat this stretch with the other knee.
Lying Roll-Over Back Stretch - Lie on your back with both of your knees bent. Keeping the knees together, roll them to your right. Be certain to keep you arms out as you do this roll. Go as far in this roll as you can without causing yourself any pain. Then, slowly bring your knees back up to their original starting position. Now, perform this stretch in the opposite direction.
Lying Back Arch Stretch - Turn over on your stomach. Using your arms, lift your upper body up while keeping your stomach on the ground. You are actually arching your back. In this stretch, you should resemble a baby as she/he might lift herself/himself before they are able to walk. Again, don't cause yourself any pain. Relax and then repeat.
Standing Hamstring Stretch - Stand with your feet a little wider than shoulder width apart. Now, put your hands on your hips and begin to slowly bend your left knee. Try to keep your upper body straight as you do this stretch. As you bend this knee, you will begin to feel the inner thigh of the right leg stretching. Go as far as you can without experiencing pain. Hold this stretch then, straighten up. Perform the same stretch with the other knee.
Standing Thigh Stretch - Find a nearby pole, which could be used to help you support balance. Grab this pole with your right hand. Now, grab your right foot with your left hand behind your body. Using the left hand, gently pull your right foot upward and towards the back of your body. Don't pull so hard as to cause yourself any pain. Then, perform the same stretch with the other hand/foot. You should feel this stretch in your quadriceps (front thigh).
Achilles Stretch - You need to find a pole or bench to perform this stretch. Place the toes of your right foot on this pole (about 4 to 6 inches from the ground) whilethe heel of this foot stays on the ground. Now, slowly move your body weight forward (toward the pole). You should feel this stretch in the back of your ankle (the Achilles tendon) and in your leg calves. Then, perform this stretch with the other foot.
Standing Wall Push-Off - Stand about 4 to 5 feet from a wall or fence. Place both of your hands on this wall. Now, keeping the right foot flat on the ground (try not to raise the heel), lean forward toward the wall. You should be bending your left knee while doing this stretch...the right leg remains straight. You should feel the stretch in the back of your legs. Now, repeat this stretch with the other leg.
Sprinter's Stretch - Place your right foot about four to five feet in front of your left foot. Now, slowly move your body weight forward while bending your right knee. Try not to bend the left leg as you move forward. Go as forward (low) as you can without experiencing any pain. Repeat this stretch with the other leg. You should feel this stretch in the back of your legs.
Squat Stretch - While standing, with your feet about two feet apart, slowly squat until you are completely down (again...no pain!) Hold this position then slowly rise to a standing position. If you have very weak knees you may want to avoid this stretch.
Behind the Back Arm Stretch - Grab your right elbow with your left hand (behind your back and above your head). Now, slowly pull your right elbow to the left...do not cause yourself any pain. Hold this position. Repeat the stretch with the other hand/arm. You should feel this stretch in your triceps and the sides of your body. Keep your upper body straight when doing this stretch. Do not bend your body.
Overhead Wrist Stretch - Take your hands and interlace the fingers. Now, lift your hands above your head...keeping the back of your hands pointing downward as you do. Try to straighten the arms as you do this stretch...but do not do it if it causes you any pain.
Individual Wrist Stretch - Take your right arm and place it straight in front of your body at shoulder height without any bend in the elbow. Now, with your left hand gently pull your right wrist back. Do not pull the wrist quickly nor to a point where you experience pain. Hold this position then repeat this stretch with the other wrist.
Chest/Arm Stretch - Find a pole or fence that you can use for this stretch. With your right hand, grip the fence support post. Now, turn your body slowly to the left keeping your right arm straight. Rotate until you begin to feel a little strain on your chest (not pain!). Hold this position . Then, repeat the stretch with your other hand/arm. You should feel this stretch in your chest, shoulders and arms.

These are the basic stretches that should be done before and after playing. If you faithfully perform these stretches, you will find yourself more limber and less likely to stiffen up.