Tennis Stretching Post-Match: Static Stretching

Post-match stretching consists mostly of static stretching.  This is the traditional “touch your toes” type that most people think of when someone mentions stretching.  There are literally thousands of wonderful stretches.  Ideally, you should stretch immediately following your exercise, although, being tired sometimes discourages the athlete from doing anything but sitting, sleeping, and eating for a while after playing.  However, the sooner the better.  Even if you just hit each body section with a couple critical stretches, you’ll usually be good for avoiding injury or worse, soreness the next day.  Stretching your neck, shoulders, arms, quads, abs, hamstrings, obliques, groin, and calf muscles, is vital.  If you can only muster the energy for a couple of these stretches, I recommend you stretch the achilles heel, the flamingo for the quads, the hamstrings, shoulders, and neck.  You can hit those spots in as little as 5-6 stretches.  Please take a look at these videos and diagrams and create your own routine with your favorite stretches.  I have a 10, 20, and 30 minute stretching routine that I’ve used for years, but I’m always on the lookout for new stretches, so feel free to forward any links with stretches you love!  And for those who still doubt that static stretching should be saved for after exercise, take a look at this article, “Dynamic Stretching vs. Static Stretching.”

Static Stretching Links:


 

Full Body Static Stretching Routine

Static Stretching Exercises

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