In addition to being a fun and challenging sport, tennis keeps players fit and healthy. As an activity that requires quick, strong, and flexible movements, players should stretch to get their muscles ready for games as well as reduce their risk of injury. Here are three stretches to perform before starting a tennis instruction session or playing a match.

How to Warm Up for Tennis

1. Dynamic Lunge

Dynamic lunges are a key component of any tennis instruction program. They prepare the hamstrings and calves for high-impact on-court motions.

To start this stretch, stand straight with both hands on your hips. Step forward, planting the foot firmly on the ground while bending the knee at a 90-degree angle. Do not extend the knee beyond the toes. As you lunge forward, your back leg extends behind you. Resist wobbling. Stand back up, and repeat the process, alternating legs.

2. Deltoid Stretch

The deltoid muscle, which attaches the upper arm and the shoulder, plays a pivotal role in many tennis actions, including the serve. Stretching this muscle helps players maintain flexibility, enabling consistent follow-through and protecting them from shoulder injuries.

For this stretch, stand straight and cross one arm over the front of your chest. Use your free hand to grab the crossed arm, and pull it closer to your chest. Press on the arm until you feel a stretch behind the shoulder, and hold for about 30 seconds. Switch arms and repeat.  

3. Wrist Flexion Stretch

Tennis elbow is a common injury that results from overusing the forearm, hand, and elbow. The wrist flexion stretch keeps the muscles that contribute to tennis elbow in shape. To start this stretch, stand with one arm straight out, palm facing down. Next, place your other hand over the extended hand. Press the hand down to flex the wrist. Hold the wrist down with gentle pressure for 15 to 30 seconds. Switch arms, and repeat several times.

From warming up to perfecting your serve, LifeSport Athletic Club – Lincolnshire offers comprehensive programs in tennis instruction to help you master every aspect of the game. With the support of an experienced instructor, you’ll learn the fundamentals of the game and the proper technique required to play competitively. In addition to lessons for adults and juniors, this fitness center offers a wide range of programs to strengthen and tone bodies, including personal and functional training. To learn more about the classes they offer, visit them  online, or call (847) 913-2000 if you have questions about their facilities.