Tennisopolis : Tennis Social Network

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.

1. Walk over to the fence and place both hands on the rail

2. Slightly bend both knees

3. Place your right ankle on your left knee

4. Slowly bend your left knee and Lower your hips toward the ground

5. Hold for 8-10 seconds and switch legs

6. 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.

Important note: 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

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Comment by Todd Scott on January 9, 2010 at 10:38am
Hey Mr. Jessie,

Hip adductor & surrounding areas - the outside hip muscles that help ya extend your leg to the side. It feels like it stretches the glutes out slightly, too.

Comment by Mr. Jessie L. on January 8, 2010 at 5:27pm
What muscles does this stretch?

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