Tennis Stretching Routine

A very important part of any tennis training program is a good tennis stretching routine. It helps athleticism, increases flexibility and guards against the risk of injury.

by Brad Walker | First Published September 26, 2010 | Updated August 31, 2017

Tennis is a demanding sport that requires high levels of cardiovascular endurance, agility, strength and flexibility. Incorporating a tennis stretching routine in your tennis training program will improve your performance as a tennis player and help to minimize the risk of tennis injury.

Muscles used in Tennis

Video stretching routine for tennisThe primary muscle groups that come into action while playing a game of tennis are the rotator cuff muscles of the shoulder, the trapezius, the pectorals, the upper arm and forearm, the quadriceps, the hip, and the calf muscles.

The forehand stroke relies specifically on the pectorals, biceps and the deltoids as the hips and core muscles help to generate an internal shoulder rotation.

The backhand stroke uses less of the hip and core muscles, while the serve depends more on the shoulder muscle than the forehand stroke. The rotator cuff is used more actively here.

The Benefits of a Tennis Stretching Routine

There are a number of benefits of scheduling a tennis stretching routine in your tennis training program. Trainers and players alike readily agree with the fact that an intense tennis stretching routine maximizes performance while minimizing the risk of injury. Here are some of the benefits of a tennis stretching routine:

  • A regular stretching routine is key to maintaining flexibility, which in turn fosters a good posture and reduces lower back pain and discomfort.
  • Stretching exercises in tennis training can increase a player’s athleticism by controlling muscle imbalances, which cause pulled muscles and also contribute to clumsiness, which in itself can lead to injury.
  • Even the simplest tennis stretching routine, as part of your overall tennis training program helps to promotes blood circulation, which improves mental alertness and coordination.
  • A regular tennis stretching routine can help prevent injuries like:
    º Rotator cuff tendinitis, a condition that causes acute irritation in the shoulder tendons and muscles.
    º Knee tendinitis, a condition that causes irritation in the knee tendons and muscles.
    º Musculotendinous overuse injuries, generally of the shoulder and elbow.
  • Finally, even the most basic tennis stretching routine can just make you feel better. Glossing over it in your regular tennis training, however, could cost you dearly.

Despite the numerous benefits, it is important to bear in mind that stretching can have detrimental effects when done incorrectly. Improperly done stretches can over time cause permanent damage to ligaments and joint. When performing the stretching routine below, be sure to warm up first and if any of the exercises cause pain or severe discomfort, discontinue immediately. Review my article on the rules for safe stretching for more information.

Watch the Tennis Stretching Routine

Click on the play button below to watch the 10 minute tennis stretching routine video.

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

To do away with stiff, tight muscles and joints, and become loose, limber and pain free, grab a copy of the Ultimate Stretching Video & Book Guide.

In no time you'll... Improve your freedom of movement and full-body mobility. Get rid of those annoying aches, pains and injuries. And take your flexibility (and ease of movement) to the next level.

You'll get 135 clear photographs and 44 video demonstrations of unique stretching exercises for all the major muscle groups in your body. Plus, the DVD includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely.

Get back to the activities you love. Whether it’s enjoying your favorite sport, or walking the dog, or playing with the grand kids. Imagine getting out of bed in the morning with a spring in your step. Or being able to work in the garden or play your favorite sport without “paying-for-it” the next day.

Click here for my Stretching Video & Book Guide!

Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.