Top 5 Arm Stretches for Tennis Players

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Arm Stretches for Tennis Players

Tennis is one of the hardest sports in the world which is the reason why you have to prepare yourself with arm stretches for tennis before starting your practice. An average tennis player will run around 10 kms in a single match and they will have to use their arms and other tendons hundreds of times when hitting the ball with his racquet. In fact, a tennis player uses all of their body, mainly his back, shoulders, arms, knees, and elbows, in the sport. It is noteworthy to add that you as a player will be making harsh and rapid movements reason for which warming up and stretching before playing a match is not a luxury, r ather, it’s a primary necessity. By performing the following arm stretches and the warm-up exercises above you can rest assure that your chances of injury are kept to the minimum.

When playing tennis, there are a number of joints that are at serious risk:

  • Your knees: you are making a lot of lateral (side-to-side) movements that are very hard on your knees.
  • Your back: much of the power in your shots come from your movement, which involves twisting at the hips and back.
  • Your shoulders: every overhand, underhand and backhand rotates your shoulders, sometimes dangerously.
  • Your elbows: tennis elbow is one of the most common injuries for tennis players.

When you warm up, it’s important that you stretch your legs and back, but it’s your arms and shoulders that need the most attention! Below are a few stretches that will help you avoid injury when playing tennis:

Shoulder Rotations

Extend your arms to the side and begin to rotate your arms in small circles. Rotate forward for 20 seconds, then rotate your arms backward for another 20-count. Now rotate in large circles, feeling the movement in your shoulders. Do 20 seconds forward, and 20 seconds backward. This will loosen up your shoulders, reducing shoulder impingement and other injuries.

Deep Tricep Stretch

Your triceps are going to take quite a beating during the tennis match, and stretching them out can help to reduce the strain on your elbows. Raise your right arm over your head, bend the elbow, and touch your hand to your upper back. Grasp the bent elbow with your left hand, and bend to the left. You should feel the stretch all along your side. Hold for 20 seconds, then repeat with the other arm.

Posterior Shoulder/Tricep Stretch

Yet another stretch to loosen up your shoulders, but it will hit your triceps nicely as well. Stand with a straight back, and cross your right arm (keeping it straight) across your chest. Using your left arm, pull the right arm towards your body. Feel the stretch, and hold for 20 seconds before repeating it with the left arm.

Forearm Stretches

These stretches will help to loosen up the muscles of your forearm, ensuring that they won’t pull tight and strain your elbow. First, extend your arm, palms up, and bend the hand backward. Use your left hand to pull the fingers of your right hand toward you, and hold the stretch for 20 seconds. Repeat with the left hand. Second, extend the arm, palms down, and bend the hand forward. Use your left hand to pull the fingers of your right hand toward you, and hold for 20 seconds. This will stretch the forearm, wrist, and elbow muscles from both angles.

Once you’re done with these stretches, here are a few exercises you can do–using light weight and few reps–to get those elbows and arms ready for tennis:

  • Overhead triceps extensions
  • Lateral raises (with dumbbell or cable)
  • Front raises (with dumbbell or cable)
  • Bicep curls
  • Wrist Curls
  • Pushups

Doing a few exercises before playing tennis won’t tire out your muscles, but it will warm them up–reducing your risk of injury on the court!

Whether it’s tennis or any other sport that requires great exertion from the player, stretching the body parts that will be used the most is essential. In the case of tennis, your arms are going to be exerted extensively as you have to quickly react to the ball that your opponent throws in the matter of seconds, sometimes, even less than that. You can also complement these 5 arm stretches with general stretches for the whole body.

Remember to add the warm-up exercises to your routine also in order to get your body to be prepared for the game or training session. In general, an average tennis session will include five to ten minutes of stretching, followed by five to fifteen minutes of warm-up, followed by the training session or match itself. Performing these stretches after the game is done is a good idea also.

Source: Arm Stretches for Tennis Players – Fit Day

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