The 3 Best Stretches for Tennis

Improve your tennis and minimize injuries with 3 of the best tennis stretches.

by Brad Walker | First Published September 26, 2010 | Updated April 23, 2019
Tennis is a demanding sport that requires high levels of cardiovascular endurance, agility, strength and flexibility.

Incorporating tennis stretches in your tennis training program will improve your performance as a tennis player and help to minimize the risk of tennis injury.

Tennis Stretches and Flexibility Exercises

Muscles used in Tennis

Tennis is a sport that places demands on all the major muscle groups of the body. The main ones being:

  • The core muscles, including the rectus abdominus and transverse abdominus, which are the abdominal muscles, and both internal and external oblique muscles.
  • The quadriceps, hip, and calf muscles work with the core muscles to generate power and movement.
  • The forehand stroke relies specifically on the rotator cuff muscles of the shoulder, the pectorals, biceps, deltoids and the forearm, as the hip and core muscles help to generate internal shoulder rotation.
  • The backhand stroke uses less of the hip and core muscles, but relies heavily on the the trapezius, latissimus dorsi and triceps.

Most Common Tennis Injuries

Tennis players are subject to a range of both acute (traumatic) and chronic (overuse) injuries due to the considerable requirements of the sport in terms of hand-eye coordination, cardiovascular endurance and complex musculoskeletal participation. The more common afflictions plaguing tennis players include:

  • Rotator cuff tendinitis;
  • Tennis elbow;
  • Forearm and wrist strain, including carpal tunnel syndrome;
  • Back pain;
  • Knee pain, including chondromalacia (a softening of the the articular cartilage underneath the kneecap), patellar tendinitis and meniscus tear;
  • Calf and Achilles tendon injuries; and
  • Ankle sprain.

Injury Prevention Strategies

Thorough conditioning and proper technique are both essential in helping to prevent tennis injuries. Keep the following points in mind:

  • Always warm-up properly prior to training and competition.
  • Allow time for a proper cool-down after training and competition (including stretching).
  • A comprehensive strength training program will help to minimize muscle imbalances and prevent many injuries caused by the explosive movements required during tennis.
  • Incorporate speed and cardiovascular endurance training to prevent fatigue in later stages of a match.
  • Practice balance, agility and proprioception drills to improve knee and ankle stability.
  • A comprehensive flexibility training program will help keep the muscles healthy and ready to move as needed.
  • Skill development and attention to correct technique will help reduce overuse injuries.
  • A two-handed backhand reduces stress on the muscles attaching to the lateral epicondyle of the humerus, helping to prevent tennis elbow.
  • Proper racquet selection and grip size are critical in preventing tennis elbow and other injuries related to improper technique. Smaller racquet heads or excessive string tightness place more stress on forearm muscles, which can lead to tennis elbow.
  • Stiffer graphite-type racquets with larger heads offer an enhanced “sweet spot,” causing less muscle stress.

The Benefits of Tennis Stretches

There are a number of benefits of scheduling tennis stretches in your training program. Trainers and players alike readily agree that tennis stretches can maximizes performance while minimizing the risk of injury. Some of the benefits of tennis stretches include improved posture and a reduction in lower back pain. Increased athleticism by controlling muscle imbalances. Regular tennis stretches can help prevent injuries. And finally, even the most basic tennis stretches can just make you feel better.

Stretches for tennis

The 3 Best Tennis Stretches

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective.

Below are 3 of the best stretches for tennis; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions with each stretch, and if you currently have any chronic or recurring muscle or joint pain please take extra care when performing the stretches below, or consult with your physician or physical therapist before performing any of the following stretches.

Instructions: Slowly move into the stretch position until you feel a tension of about 7 out of 10. If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Repeat 2 or 3 times.

Forearm and wrist stretch for tennis

Rotating Wrist and Forearm Stretch: Place one arm straight out in front and parallel to the ground. Rotate your wrist down and outwards and then use your other hand to further rotate your hand upwards.

Chest and shoulder stretch for tennis

Assisted Reverse Chest and Shoulder Stretch: Stand upright with your back towards a table or bench and place your hands on the edge. Bend your arms and slowly lower your entire body.

Calf and Achilles stretch for tennis

Kneeling Heel-down Calf and Achilles Stretch: Kneel on one foot and place your body weight over your knee. Keep your heel on the ground and lean forward.

Watch the Tennis Stretches video

Click on the play button below if you prefer to follow along to a 10 minute video of the best stretches for tennis.

These tennis stretches are best done after your tennis training, as part of your cool down. They can also be done as a stand-alone stretching session to improve your tennis flexibility, but make sure you’re fully warmed up before starting the stretches.

Want more Tennis Stretches?

While the information on this page is a good starting point, you'll get much better results when you combine the right stretches with the right tools.

The Stretching Handbook, DVD & Stretch StrapThe unique elastic portion of the TheraBand™ Stretch Strap helps to maximize the stretches from the Ultimate Guide to Stretching & Flexibility, giving you a deeper, more targeted stretch, which is guaranteed to...

  • Get rid of injuries, aches and pains with ease;
  • Improve your freedom of movement and mobility;
  • Do away with stiff, tight muscles and joints;
  • Improve your sporting performance; and
  • Take your flexibility to a whole new level.

You'll get the TheraBand™ Stretch Strap with easy-grip handles and a color-coded number system for feedback on your progress. Plus 135 photographs, 44 video demonstrations and 3 x 8-minute stretching sequences for the Upper Body; the Lower Body; and the Neck, Back & Core.

If you want to improve your flexibility, reduce aches and pains, and move with ease, grab these amazing stretching tools now and get the exact step-by-step process I used to help more than 70,000 clients get loose, limber and pain free!

Research and References

Brad Walker - AKA The Stretch CoachAbout the Author: Brad Walker 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 (author page) 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 1,000's of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.

Disclaimer: The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain.

Stretching Tips Cheat Sheet
 
The simple step-by-step process I used to help more than 70,000 clients turn muscles made of rock into loose, limber, supple muscles that move with pain free ease!

    You have Successfully Subscribed!

    Pin It on Pinterest

    Share This