Tennis Routine (30min)
Recover & Recharge: Your Post-Tennis Wind-Down!
When:
Complete this stretching routine within an hour after your match or practice, once your heart rate has returned to a resting state.
Length:
30min, 15 stretches x 2 rounds. Hold each stretch for 30-60 seconds.
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Overhead Triceps Stretch: Improve Arm Flexibility Now
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Increase the pull, hold for longer
Ease wrist pain and boost flexibility with the Wrist Flexor Stretch. Extend one arm forward, palm up, and gently pull fingers down with your other hand.
Ease wrist pain and boost flexibility with the Wrist Flexor Stretch. Extend one arm forward, palm up, and gently pull fingers down with your other hand.
Wrist Flexor Stretch: Improve Forearm Flexibility
Ease wrist pain and boost flexibility with the Wrist Flexor Stretch. Extend one arm forward, palm up, and gently pull fingers down with your other hand.
Increase the pull, hold for longer
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.
Lie on your back, place your arms to either side away from your body or behind your head. Angle your legs and knees to 90 degree and then twist both legs from one side to the other.
Lie on your back, place your arms to either side away from your body or behind your head. Angle your legs and knees to 90 degree and then twist both legs from one side to the other.
External Obliques Stretch
Lie on your back, place your arms to either side away from your body or behind your head. Angle your legs and knees to 90 degree and then twist both legs from one side to the other.
Take one hand and push your knees further into the ground.
Stretch your lats with this standing support stretch. Hold a chair or rail, lean forward, and align your arms and torso for a deep latissimus stretch.
Stretch your lats with this standing support stretch. Hold a chair or rail, lean forward, and align your arms and torso for a deep latissimus stretch.
Improve Lat Flexibility with Chair Latissimus Stretch
Stretch your lats with this standing support stretch. Hold a chair or rail, lean forward, and align your arms and torso for a deep latissimus stretch.
Try to twist your hips away from your upper body to increase the stretch.
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Cross-Body Shoulder Stretch: Improve Flexibility Now
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Increase the pull, hold for longer
Lie on your belly, face down. Push your upper body of the ground.
Lie on your belly, face down. Push your upper body of the ground.
Cobra for Abs
Lie on your belly, face down. Push your upper body of the ground.
Breath deeply to further stretch your abs, lift your head back, hold for longer
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 in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.
Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.
How to Do the Doorway Chest Stretch Guide
Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.
Increase the lean, hold for longer, vary arm position (higher or lower)
Stand facing a wall with hands placed on it. Keep your back straight and lean in to stretch your chest. Try the Parallel Wall Chest Stretch today for relief.
Stand facing a wall with hands placed on it. Keep your back straight and lean in to stretch your chest. Try the Parallel Wall Chest Stretch today for relief.
How to Do Parallel Wall Chest Stretch Guide
Stand facing a wall with hands placed on it. Keep your back straight and lean in to stretch your chest. Try the Parallel Wall Chest Stretch today for relief.
Increase the lean, hold for longer, vary arm position (higher or lower)
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Standing Quadriceps Stretch: Quick Quad Relief
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Pull heel closer to buttock, hold for longer
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Pigeon Pose: Deep Hip & Quad Stretch Guide
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Deepen the stretch by walking hands further forward
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Standing Calf Stretch - Gastrocnemius (main muscle)
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Increase the distance of the back leg, hold for longer
Deeply stretch your glutes and outer hips with this seated figure-four stretch. While in a chair, cross one ankle over the opposite knee and lean forward.
Deeply stretch your glutes and outer hips with this seated figure-four stretch. While in a chair, cross one ankle over the opposite knee and lean forward.
Seated Figure Four Stretch: Glute & Hip Relief
Deeply stretch your glutes and outer hips with this seated figure-four stretch. While in a chair, cross one ankle over the opposite knee and lean forward.
Lean further, or hold for a longer time.
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.