Post-Tennis Recovery Stretch for Recreational Players
I’m not a professional tennis player, but I love to play. When I started playing, it didn’t feel good playing consecutive days of tennis. However, this 12 minute stretch after every session helps me recover. I don’t do it after playing, but after showering, eating, and when I’m relaxing in front of the TV. If you’re like me and feel sore after playing, I hope it helps you out.
This stretch is all isometric holds. It’s 1 minute hold and 5 second transition. We have 12 moves total.
The Drill
Toes Pose with shoulder stretch: Start with shins on the mat and the feet curled under. Grab your strap shoulder width apart, start from the front and take the strap all the way back, shoulder flossing. I like this move because it stretches out the feet and the shoulders at the same time.
Lunge on the right side: Right foot forward, left foot back. Take the right knee over the ankle. I like to keep my torso upright and use my hands to push on the right thigh to deepen the stretch.
Half split right: Straighten the right leg, keep the hips elevated. Flex the right foot and try pointing the right toes to the right and left, like windshield wipers.
Lunge left: Left foot forward right foot back. Get the left knee as far forward from the ankle as you can.
Half split left: Straighten the left leg, hips elevated. Flex the foot and windshield wiper the left foot if it felt good on the right.
Double pigeon right: Sit with left leg bent in front of you, shin in a horizontal line. Now take the right foot and place it on top of the left, foot flexed. So the shins are on top of each other. You should feel this in the glutes. Lean forward to intensify.
Double pigeon left: Switch legs. Remember that the ankle doesn’t have to touch the knee. Flex the foot to keep the whole leg engaged.
Quad wall stretch: Face away from the wall, bend the right knee and place it next to the wall. Left foot on the floor knee over ankle. The closer your left glute is to the wall, the more intense this pose is, so find your range. Eventually, back touches the wall.
Quad wall stretch left: Let’s do the left. Left knee on the ground next to the wall. Right knee bent. Find your rage and you should feel this in the quads.
Supine twist: Lie down on your back. Bend the knees, and drop them to the right, while left hand is out to the side. Look to the left.
Supine twist other side, both knees to the left, right hand outstretched and look to the right.