Have you noticed that your body gets stiff when you sit down after a physically intense match – even for a few minutes? Does your back and neck feel tight hours after you ended your hitting session? Think about how you felt after running around the court and returning several low shots.
I used to play tennis nearly every day – primarily singles matches, rigorous singles hitting sessions, or lessons. When I injured myself, someone I respected asked about my stretching habits – to which I replied “What stretching habits”? I clearly missed the memo about integrating a stretching routine before and after playing tennis. I learned that stretching after playing tennis really does make a difference in your level of play and how your body recovers from playing tennis.
Advantage: Stretching
Here are three benefits of stretching after you play tennis:
- removes lactic acid that has built up in muscles
- helps your body recover from the stressful physical impacts of play
- increases your long-term flexibility and power
Get Started in Just Three Minutes
Here are three simple stretches you can incorporate into your post-play routine the very next time you are on the court.
Lower Body – Hamstring
- Stand with feet shoulder-width apart and bend over at the waist
- Gently reach toward ground and hold for 20 – 30 seconds
- Let yourself settle further down with each release of a breath without bouncing
Mid Torso – Hip Flexors
- Place one foot in front of you and lower your body keeping knee at a right angle to the ground.
- Stretch other leg out behind you and gently lean forward and hold for 20 – 30 seconds
- Repeat with opposite leg.
Upper Body – Posterior Shoulder Stretch
- Stand with feet shoulder width apart and reach one arm straight across your body
- Take your other arm and pull the straight arm towards your body.
- Repeat with opposite arm.
Here’s Living Proof
Nick Bollettieri, of IMG Bollettieri Academy, and coach to 10 worldwide-#1 ranked players, is still teaching and coaching at age 82. He credits daily stretching as part of the reason he is still active at his age and has this to say about the important of stretching:
“…you can still improve your health, your flexibility and ultimately your game just by adding stretching to your daily routine”.
When you finish your next match or hitting session, give these stretches a try. Pay attention to how you feel after completing these stretches and share your experience by posting a comment.