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Where Stretched
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Primary Muscles Used
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What Stretched
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Tennis Stretch Exercise Description
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1.
Hamstring
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Biceps Femoris. Semimembranosus. Semitendinosus
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Hamstring Tennis Stretches
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1) Stand with feet together and toes facing a stool or chair. Put one foot on the stool or chair, toes slightly pointed. Make sure to stand tall with your spine extended. Also be aware that your hips are square.
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2) Lean foreword at your hips and hold for 30 seconds. Keep your back straight. Hold stretch for 20-30 seconds.
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2.
Quadriceps
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Vastus Medialis. Vastus Lateralis
Vastus Intermedius. Rectus Femoris.
Iliacus.
Psoas.
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Hip Flexor Tennis Stretches
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1) Stand on one leg, knee soft, and grab your ankle of the other leg. OR Stand in front of an object (we will use a chair as an example) facing away from it. Bend at the knee and prop your foot up on the chair seat behind you so that your knee is directly in line with your hip.
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2) Bend the knee of your standing leg and pull your tailbone under. Hold Stretch for 20-30 seconds.
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3.
Calves
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Soleus Muscle.
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Wall Tennis Stretches
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1) Stand facing a wall with one foot in front of the other and hands on the wall. Your front foot is 12 -14 inches away from the wall with your front leg bent. Your back foot should be positioned so that your heel is directly behind your toe.
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2) Push your heel of the back foot into the ground. Bend the back knee so that you feel the stretch in the lower part of your calf. Hold Stretch for 20-30 seconds.
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4.
Lower Back
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Back Extensor Muscles.
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Knees to One Side Tennis Stretches
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1) Lie on back with soles of your feet on the floor and knees bent, arms extended out to sides.
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2) Drop your knees to one side and apply over pressure with that sides hand. Hold knees all down look over opposite shoulder. Hold stretch for 20-30 seconds and then switch to the other side.
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Knees to Chest Tennis Stretches
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1) Lie on back with soles of your feet on the floor and knees bent, arms extended out to sides.
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2) Bring your knees to your chest and hold them there for 20-30 seconds.
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5.
Chest
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Pectoralis Major & Minor.
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Corner Tennis Stretches
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1)Stand facing the corner of the room. Lift elbows out to your sides and place on adjacent walls with elbows placed a little lower than your shoulders.
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2) Lean chest in towards the corner and hold for 20-30 seconds.
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Chair Tennis Stretches
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1)Sit on chair with your back firmly against back rest. Place hands behind your head.
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2)Lean back over the chair and hold for 20-30 seconds.
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6.
Buttocks
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Piriformis.
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Pififormis Tennis
Stretches
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1)Lying on your back with one knee bent and flat on the floor while the other foot is placed across the knee. Your hands are resting on either side of the leg that is on the floor.
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2) Lift the leg that is on the floor toward your chest with your hands Hold for 20-30 seconds and repeat on the other side.
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Iliotibial Tract.
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Iliotibial Band Tennis Stretches
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1)Cross your right leg over your left leg in the standing position.
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2) Lean your body to the left side or rear leg. Hold for 20- 30 seconds and repeat on the other side. Keep your upper body from leaning forward.
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7.
Inner Thigh
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Adductor Longus. Adductor Minimus. Gracilis.
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Figure Four Tennis Stretches
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1) Lying on your back with right leg straight out. The left leg is bent with the foot placed on the inner thigh of the right leg.
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2) Bring your left leg out to the side and toward the floor applying overpressure with your left hand. Hold stretch for 20- 30 seconds and repeat with the other side.
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8.
Shoulder
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Posterior Deltoid
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Posterior Shoulder Tennis Stretches
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1) Place your left hand over your right shoulder. Your right hand is on your left elbow.
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2) Pull your left elbow across your chest and over your back. Hold stretch for 20-30 seconds and repeat with the other side.
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9.
Back
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Latissimus Dorsi.
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Kneeling Tennis Stretches
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1) Place your hands and knees on the floor, cross the right hand over the left hand.
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2) Sit back into the right side of your hips. To do other side, cross left hand over the right hand and sit back into the left side of your hips. Hold stretch for 20-30 seconds.
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10.
Triceps
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Triceps Brachii.
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Scratch the Back Tennis Stretches
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1) Place one hand on your upper back with arm close to your ear.
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2) Pull your elbow back. If you'd like, you may use your other hand to hold the position. Hold for 30 seconds and repeat with other arm. Hold Stretch for 20-30 seconds.
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11.
Forearm
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Wrist Extensors
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Tennis Elbow Stretches
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1) Extend your right arm directly out in front of you with the palm facing down. Place your left hand over your right fingers.
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2) Pull the right fingers in toward your body keeping your arm straight. Hold stretch for 20-30 seconds and repeat with the other side
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