Tennis Stretches

The goal of this stretching program is to increase your flexibility and to help you warm-up and prepare your body before an exercise or sport.

Stretches should be done slowly and should NOT BE PAINFUL.

For maximal efficacy: Hold 30 seconds and repeat 5 times

Minimal requirements: Hold 10 seconds and repeat 3 times

CAUTION: If you have any health concerns, consult your physiotherapist or your doctor before proceeding. If you feel any pain or unusual sensations (tingling, numbness, dizziness) with any of these exercises - STOP IMMEDIATELY and seek medical advice.

1. Shoulder/Arm Stretch Against Wall

Face a wall and put your right hand on the wall at shoulder level. Now turn your body and head to the left, away from the wall. Hold. Repeat with the opposite side.

Shoulder/Arm Stretch Against Wall

2. Triceps Stretch Behind Head

With your arms overhead, use your left hand to pull the right elbow behind your head. You should feel the stretch in your right triceps. Hold. Repeat with the left arm.

3. Side/Triceps Stretch in Standing

From a standing position, use your left hand to pull your right elbow behind your head. Now bend towards your left while your knees are slightly bent. Do not lean forward or backward. You should feel this stretch in the back of your right arm and right side. Hold. Repeat stretching of the left side/triceps.

Side Triceps Stretch in Standing

Chest Stretch in Doorway

4. Chest Stretch in Doorway

Stand in a doorway with your hands holding either side of the doorframe at shoulder level. Lean your body forward until you feel a stretch in your chest and front shoulders. Hold. You can vary the angle of your hands so that they are above shoulder level to stretch different areas of the chest.

5. Wrist Flexor Stretch

Keeping your right elbow straight, use your left hand to bend your right wrist backwards as far as you can until you feel a stretch in your wrist/forearm. Hold. Repeat with the other side.

Wrist Flexor Stretch

Calf Stretch Against Wall

6. Calf Stretch Against Wall

Stand a few feet from a wall and put both your hands on it at shoulder level. Step back with your right leg, keeping it straight, while the left knee bends. With both heels on the floor, lean forward by bending your left knee until you feel a stretch in your calf. Hold. Repeat on the other side.

7. Heel Cord Stretch Against Wall

Stand with your hands on a wall at shoulder height. Take a step backwards with your right leg. Your left knee will bend. Now bend the right knee until you feel a stretch in your right heel cord, at the back of the ankle. Hold. Repeat with the left side.

Heel Cord Stretch Against Wall

Hip Flexor Stretch in Standing

8. Hip Flexor Stretch in Standing

From the standing position, take a step forward with your left leg while keeping the right leg straight. Now bend the knee of the left leg until you feel a stretch in the front area of the right hip. Make sure the left foot is beneath the left knee or slightly in front of it. Hold. Repeat with the other side.

9. Quadriceps Stretch in Standing

Stand with your left hand holding onto something stable for balance. Using your right hand, grab onto your right foot and pull your heel in towards your buttocks. Keep your knees close during this stretch. If you do not feel a stretch in the front of the right hip and thigh, pull your right knee further back behind the left knee. Hold. Repeat with the left side.

Quadriceps Stretch in Standing

Hamstring Stretch in Standing

10. Hamstring Stretch in Standing

Put your right heel on a small step a few feet in front of you, keeping your toes pointing toward the ceiling. With both hips facing forward, lean your upper body down towards your right leg, bending from the hips, not the back. Keep your back straight and look up. Hold. You should feel this stretch at the back of the thigh and knee. Repeat with the left leg.

11. Hamstring/Low Back Stretch Bending Forward

From a standing position with the feet shoulder-width apart, bend slowly forwards from the hips. Try to keep your knees almost straight, but not locked. Relax your upper body. Go to the point where you feel a stretch in the back of your legs and then hold the position.

Hamstring/Low Back Stretch Bending Forward

Neck Rotations in Sitting

12. Neck Rotations in Sitting

Sit up straight. Slowly rotate your head to look as far over your right shoulder as you can. Hold. Then rotate your head towards the left shoulder. Hold. Repeat several times.

13. Groin Stretch in Sitting

Sit on the floor with the soles of your feet together. While holding your toes, lean your upper body forward, bending from the hips. If you do not feel a stretch in the groin, try to keep your knees further down towards the floor and bring your heels closer to your seat. Hold. To isolate one side of the groin more that the other, push one knee downwards with your hand while you lean forward.

Groin Stretch in Sitting

Ankle Stretch in Sitting

14. Ankle Stretch in Sitting

In a sitting position, put your right ankle up on your left thigh. Use your right hand to stabilize above the right ankle while you rotate the right foot with the left hand. Circle several times, holding in directions that feel most tight. Now use your left hand to gently pull the right foot and toes towards you. You should feel a stretch on the top of the foot and front ankle. Hold. Repeat both exercises with the left ankle.

15. Low Back/Hip Stretch in Sitting

Sit on the floor with your left leg straight out and the right leg bent. Cross the right foot over the left leg at the knee. Now use your left elbow and place it on the outside of the right knee. Keep the right hand behind you as support. Then use your elbow as leverage to turn your body and head to look over the right shoulder. You should feel this stretch in the low back and outside hip area. Hold. Repeat on the opposite side.

Low Back/Hip Stretch in Sitting

Hamstring/Buttock Stretch Lying on Floor

16. Hamstring/Buttock Stretch Lying on Floor

Lie on your back with your left leg straight out. Use your left hand to grab onto the right ankle and the right hand and arm to grab onto the right knee and calf. Gently pull your right leg/knee towards your chest until you feel a stretch in the right buttock and upper hamstring. Hold. Repeat with the left side.

17. Upper Back Stretch in Kneeling

Kneel on a mat and reach both hands forward on the floor. Now lean back with your buttocks towards your heels. You should feel a stretch in the upper back. Hold.

Upper Back Stretch in Kneeling

Shoulder/Lats Stretch Kneeling on Floor

18. Shoulder/Lats Stretch Kneeling on the Floor

Kneeling on a mat, reach straight forward with the right hand as far as you can reach. You can rest your head on your left arm. Now lean backwards until you feel a stretch in your shoulders, or sides, upper or lower back. Hold. Repeat with the other side.


Arnprior: 623-4515	Renfrew: 432-9088