Whether you’re a weekend warrior or a competitive athlete, the key to playing your best tennis starts before you even hit the court. Stretching helps improve your range of motion, prevents injuries, and gets your muscles ready for action. In this article, we’ll cover the 7 best tennis stretches every player should incorporate into their routine. These stretches target key muscle groups used in tennis and help keep your body flexible, strong, and ready to dominate.
1. Standing Arm Cross Stretch
Targets: Shoulders and upper back
The shoulders endure a lot of stress during serves and volleys. This stretch helps loosen the deltoids and upper back.
How to do it:
- Stand tall and bring your right arm across your chest.
- Use your left hand to press your right arm closer to your body.
- Hold for 20–30 seconds, then switch arms.
2. Triceps Overhead Stretch
Targets: Triceps, shoulders
Serving and overhead shots activate the triceps. This stretch helps maintain flexibility in your upper arms and shoulders.
How to do it:
- Raise your right arm overhead, bend the elbow, and reach down your back.
- With your left hand, gently pull your right elbow.
- Hold for 20–30 seconds and switch sides.
3. Wrist Flexor & Extensor Stretch
Targets: Wrists, forearms
Wrist mobility is crucial for topspin shots and volleys. This is one of the best stretches for tennis elbow prevention.
Wrist Flexor Stretch:
- Extend your right arm forward, palm up.
- Use your left hand to gently pull your fingers back.
- Hold for 20–30 seconds and switch.
Wrist Extensor Stretch:
- Extend your right arm, palm down.
- Pull the fingers back toward your body with the opposite hand.
- Hold and repeat on the other arm.
4. Torso Twist Stretch
Targets: Core, spine, obliques
Your core is your power center. Torso rotation helps with strokes and shot control.
How to do it:
- Stand with feet shoulder-width apart.
- Twist your torso slowly to the right, reaching behind you with your right hand.
- Hold for 15–20 seconds, then switch sides.
5. Standing Hamstring Stretch
Targets: Hamstrings, lower back
Tennis involves quick starts and stops. Tight hamstrings can lead to injury if not stretched properly.
How to do it:
- Stand with feet hip-width apart.
- Step your right foot slightly forward, bend the left knee, and hinge at the hips.
- Keep your back straight and reach for your toes.
- Hold for 20–30 seconds and switch legs.
6. Calf Stretch (Wall or Step)
Targets: Calves, Achilles tendon
Sudden sprints during tennis can strain the calves. Stretch them to improve agility.
How to do it (wall version):
- Stand facing a wall, hands pressed against it.
- Step one foot back and press the heel into the ground.
- Bend your front knee until you feel the stretch in the back leg.
- Hold for 20–30 seconds and repeat with the other leg.
7. Hip Flexor Stretch (Lunge Stretch)
Targets: Hips, quads, groin
This stretch boosts mobility and helps with quick lateral movements.
How to do it:
- Step into a lunge with your right leg forward.
- Lower your left knee to the floor and push your hips forward.
- Hold for 20–30 seconds, then switch legs.
FAQs – People Also Ask
What are the best stretches for tennis?
The 7 best tennis stretches include wrist, shoulder, triceps, hamstring, hip flexor, calf, and torso stretches. These help improve flexibility, prevent tennis elbow, and prepare your body for intense gameplay.
What is the fastest way to get in shape for tennis?
Combine dynamic stretching with cardio and strength training. Focus on agility drills, sprint intervals, core workouts, and the above stretches to increase stamina and reduce your risk of injury on the court.
How to be more flexible for tennis?
Stretch consistently—both before and after your game. Prioritize dynamic stretches during warm-up and static stretches afterward. Yoga and foam rolling also improve flexibility and recovery.
What is the best stretch for tennis elbow?
The wrist extensor stretch is the best stretch for tennis elbow. It targets the forearm muscles and tendons often strained in tennis. Combine it with forearm strengthening exercises for optimal results.
Final Thoughts
Don’t underestimate the power of stretching in tennis. The 7 best tennis stretches mentioned above are crucial for any player looking to enhance flexibility, avoid injury, and maximize their performance. Make these stretches a part of your regular routine, and you’ll notice the difference in your mobility, reaction time, and overall comfort during matches.