If you want to be better at tennis or want to lower the risk of getting injuries from playing, make it a habit to include specific stretching exercises in your program. Since playing tennis requires players to apply a huge amount of stress on the muscles of their arms, they are mostly susceptible to muscle injuries and strains. But adding a number of stretching exercises, which are listed below, in your tennis program can help prevent various possible injuries. Thanks to Revolution Health Center for listing these stretches below.
Shoulder Stretch and Exercise
Shoulder stretching exercise involves wrapping your right arm around the front portion of your body at chin height. Using your left hand, hold your right elbow and then pull your arm to your body. Hold this stretch for about 30 seconds, breath and do the same stretching with the left arm.
You can also do lateral rows using a resistance band. Stand in the band’s center with feet spaced out at shoulders-width. Hold the ends of the band firmly. Using your palms that are facing your body, hold your arms by your sides and elevate them till they are about shoulder high. After which, gently lower down your arms into the starting point and do this exercise for 10-15 minutes. Take a break and then repeat.
In tennis, the backhand stroke and forehand stroke uses the biceps, aside from other muscles. To do biceps stretching exercise, just hold your hands together behind your back and lean your body forward. Smooth out your arms and rotate them so your palms will face down. Gently raise your arms until you sense your biceps are tightening. Hold this position for about 20-30 seconds and then slowly lower your arms.
Another exercise for your biceps is the kneeling stretch. While bending your knees, put your palms on the ground adjacent to you, with your fingers facing towards your body. Gently lean forward until you can feel your biceps stretching and hold this position for about 20-30 seconds.
Leg Stretch and Exercise
Leg stretching exercises can be done using resistance bands. Sit down on the floor, wrap the ball of your right foot with a resistance band and hold the ends of the band. Lie on the floor making sure your left leg is straight and slowly raise your right leg while pulling the resistance band. Push your heel so your calf muscles will stretch. Hold the position for 30 seconds, then lower your leg and repeat the steps with the left leg.
Lunges using hand weight is a great exercise for the lower body. Using a 5-pound weight in each hand, step your right leg forward and lower your body till your right knee comes to a 90-degree angle. Make sure your hands are on the side and your knee is straight over your right foot’s toe. Stand up, take a step using your left foot and repeat. Do 10-15 steps for each leg. Thanks to Revolution Health Center for listing these stretches below. Contact them if you are looking for Chiropractors in Murfreesboro.