FIVE STRETCHES TO DO AFTER EVERY TENNIS SESSION

Tennis gets your heart rate up and has you working every muscle group to some capacity. So, it's essential you stretch afterwards. Stretching will help you your body recover quicker, meaning you get back on the court quicker (bonus)! It also helps prevent injury and makes your body feel less stiff! 

We recommend you target your quadriceps, your shoulders and pecs, hamstrings and calves and your back.  You'll achieve this with the following stretches:

Low Lunge / Quad Stretch

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This is a deep stretch into the quads, but will also get into your hip flexor. We suggest you hold both stretches for a minimum of 30 seconds maximum 2 minutes. Make sure you do both legs

Back

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The muscles supporting you spine, and around your neck need to release and recover. So, folding forward in a forward fold with bent legs will help release any tension. You can place your hands on the floor (if they reach) or hang like a rag doll, by holding each elbow. Take the hamstrings out of the equation by placing a bend in the knees. Hold this stretch for a minimum of 30 seconds, maximum 2 minutes. 

Chest Opener

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You need a wall to get the most out of this stretch. Lean into it and you will feel the muscle lengthening. One side might feel tighter than the other, but try to relax the rest of your body while you breathe through the stretch. Hold this stretch for a minimum of 30 seconds maximum 2 minutes. Make sure you do both sides. 

Hamstrings / Calf

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This stretch targets both at the same time, and sometimes can be more intense than other times. So, be mindful with your body. Flexing the foot strongly will intensive the stretch. 
Hold this stretch for a minimum of 30 seconds, maximum 2 minutes. 

Hips

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We suggest using a wall for this one, just so you can stay in the stretch a little longer without loosing your balance. This stretch releases the muscles around your pelvis, including your butt and the top part of your I.T. Band. When these muscles are too tight they can cause lower back pain or knee pain, so it's important to keep them loose. Especially as you are using your legs such a lot during tennis. Hold the stretch for 30 seconds minimum, and 2 minutes maximum.  Make sure you do both sides.