Tennis Quicky (10min)
Ace Your Warm-Up: Your Pre-Tennis Power-Up!
When:
Complete this stretching routine right before your tennis match or practice. It's a dynamic warm-up to prepare your body.
Length:
10min, 8 stretches x 1 round. Repeat each move 3-5 times.
Stand facing a wall. Place both hands on the wall, slightly above head height. Lean forward while keeping your elbows pointed upwards.
Stand facing a wall. Place both hands on the wall, slightly above head height. Lean forward while keeping your elbows pointed upwards.
Wall Triceps Stretch: Improve Flexibility Guide
Stand facing a wall. Place both hands on the wall, slightly above head height. Lean forward while keeping your elbows pointed upwards.
Increase the time on the stretch, walk closer to the wall
Extend one arm forward, palm down. Gently pull your fingers down with the other hand. Try the Wrist Extensor Stretch for relief and better wrist flexibility.
Extend one arm forward, palm down. Gently pull your fingers down with the other hand. Try the Wrist Extensor Stretch for relief and better wrist flexibility.
Wrist Extensor Stretch: Improve Forearm Flexibility
Extend one arm forward, palm down. Gently pull your fingers down with the other hand. Try the Wrist Extensor Stretch for relief and better wrist flexibility.
Increase the pull, hold for longer
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Locked Hands for Shoulder Stretch
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Move your hands upwards. Lean your upper body forward (parallel to the ground) and move your hands further into the stretch.
Stand shoulder width and bend backwards. You can either extend your arms up or place them at the back of your hips to stabilize yourself.
Stand shoulder width and bend backwards. You can either extend your arms up or place them at the back of your hips to stabilize yourself.
Standing Back Bend: Improve Abs & Spinal Mobility
Stand shoulder width and bend backwards. You can either extend your arms up or place them at the back of your hips to stabilize yourself.
Lean further back.
Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.
Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.
Shoulder Rolls (Forward and Backward)
Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.
Increase the range of motion, increase repetitions
Boost core flexibility with this standing oblique stretch. Reach one arm overhead, gently bend your torso sideways, keeping your pelvis stable and hips steady.
Boost core flexibility with this standing oblique stretch. Reach one arm overhead, gently bend your torso sideways, keeping your pelvis stable and hips steady.
Standing Side Bend for Abs: Improve Side Body Flex
Boost core flexibility with this standing oblique stretch. Reach one arm overhead, gently bend your torso sideways, keeping your pelvis stable and hips steady.
Increase the side bend, reach your hand further down your leg.
Stand with feet hip-width apart. Rise onto your toes, then lower slowly. Try Double Leg Calf Raises now to strengthen your calves and improve balance.
Stand with feet hip-width apart. Rise onto your toes, then lower slowly. Try Double Leg Calf Raises now to strengthen your calves and improve balance.
Double Leg Calf Raises: Build Stronger Calves Now
Stand with feet hip-width apart. Rise onto your toes, then lower slowly. Try Double Leg Calf Raises now to strengthen your calves and improve balance.
Increase repetitions, add weight, perform on a slightly elevated surface (like a step)
Stand near a wall for balance. Cross your right ankle over your left knee, creating a 'figure four' shape. Bend your standing leg (left leg) and sit back as if you were sitting in a chair.
Stand near a wall for balance. Cross your right ankle over your left knee, creating a 'figure four' shape. Bend your standing leg (left leg) and sit back as if you were sitting in a chair.
Standing Glute Stretch
Stand near a wall for balance. Cross your right ankle over your left knee, creating a 'figure four' shape. Bend your standing leg (left leg) and sit back as if you were sitting in a chair.
Bend deeper, hold for longer.
Disclaimer: Read the full disclaimer here before doing any exercises. The information provided in this FAQ is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before beginning any new fitness or stretching program, especially if you have pre-existing health conditions or injuries. Listen to your body and stop if you feel pain.