Here’s a great stretch I found that’s often overlooked in tennis. It’s great for hip flexibility, and it actually feels good too. You can do this before and/or after a match. And it works really well the next day, too, if you’re sore… here’s how to do it.
Walk over to the fence and place both hands on the rail
Slightly bend both knees
Place your right ankle on your left knee
Slowly bend your left knee and Lower your hips toward the ground
Hold for 8-10 seconds and switch legs
Repeat 2-4 times
If you sometimes find yourself sore the next day after a match, this stretch really hits your hips and will work out the lactic acid build up to help alleviate the soreness.
If you're really stiff the next day, take a hot shower and repeat The stretch *immediately* afterwards.
The hot water from your shower will loosen up your muscles and actually
allow you to get a deeper stretch with less risk of injury.
This stretch also doubles as a pre-match and post-match stretch to loosen up your hips. Perform 2-3 sets of 8-10 seconds before hitting the courts...
Here's a quick video showing how to do it Tennis Hip Stretch