Tennis offers the ultimate workout for your body, requiring coordination of your legs and arms at every point. And every muscle and joint needs to work properly for you to execute the perfect return as you move all over the court.
As such, you need the right stretches for tennis players and tennis exercises to help keep your muscles in prime condition. Take a look at our guide to the best tennis exercises you can do to keep your arms, legs, and joints in top shape. We’ll go over tennis shoulder exercises and tennis elbow stretches as well as some great tennis exercises.
Tennis Shoulder Exercises & Stretches
We’ll start our guide to the best tennis exercises and stretches for the shoulders, the joint that gets your swing in the right position for a return.
Resisted External Rotation at 90 Degree Abduction
This tennis shoulder exercise helps you to stabilize the rotator cuff, which can lead to pain and stiffness when you use the shoulder a lot.
Secure an elastic band to a stable surface at shoulder height
Raise your arm to the side with the elbow bent at 90 degrees. The elbow and hand should be at shoulder height.
Start with the hand pointing forward.
As you grab the elastic band, rotate the elbow so your hand points to the ceiling. This will create resistance in the band, allowing your shoulder muscles to strengthen.
Perform three sets of 10 reps.
Sleeper’s Stretch for Shoulder Pain
As the name implies, you’ll be performing this stretch for tennis players lying down. Do this stretch if you have pain in the shoulder.
Lay on your side with the painful shoulder on the bottom.
Bend the painful arm at the elbow with the hand pointed towards the ceiling.
Use the hand of your non-painful arm to gently lower the forearm in the painful arm towards the flat surface on which you’re laying.
You should feel some stretching in the back of your shoulder.
Hold this stretch for about a minute.
Repeat this exercise three times.
Posterior Capsule Stretch
You’ve probably seen this stretch for tennis players many times without knowing the name of it. The idea is to stretch the muscles in your dominant shoulder because many times we see tennis players focus on the elbow instead.
Assume a stance with feet shoulder width apart and bring the shoulder blades together without lifting the shoulders.
Reach your dominant arm across your body.
Use your other arm to push the elbow towards the opposite shoulder.
Hold this position for 30 seconds.
Repeat three times.
Tennis Elbow Stretches
You never want tennis elbow. But if you start to develop stiffness in your joints, we have some tennis elbow stretches that can help you with this ailment. Only perform these stretches if your doctor says it’s okay to do them.
Finger Stretch with Rubber Band
Slightly cup your hand.
Place a rubber band around your thumb and fingers.
Open your fingers apart and gently bring them back together.
Do this 10 times for three sets one or two times a day.
Downward Wrist Stretch
Hold the arm straight out in front of you.
Hold the hand with your other hand.
Slowly bend your wrist down and slightly out until you feel a stretch.
Hold for 15 to 30 seconds, then relax.
Repeat another two or three times.
Do this stretch two or three times a day.
Reach Out to Us for More Tennis Exercises & Stretches for Tennis Players
If you need extra assistance getting into game shape, the IMPACT Physical Therapy & Sports Recovery team can help. Our sports recovery services can help you stay in top playing shape after your high-impact and intense workout. Contact us or request an appointment for more information.
