Playing tennis is a great way to exercise and spend time outside, but it can also put much stress on your body. The repetitive movement of swinging your arm back and forth while playing can lead to shoulder injuries, hip pain, and even lower back pain. To prevent these issues from happening and optimize your performance on the court, there are five specific exercises every tennis player should do every day.
Shoulder external rotation
Shoulder external rotation is a movement that helps you rotate your arms outward, bringing your hand toward the outside of your body.
It's important for tennis players because it strengthens the muscles around the shoulder joint and improves flexibility in the chest area, which can help prevent injuries like rotator cuff tears or labrum tears.
To perform this exercise: Stand with feet hip-width apart and hold a light dumbbell in each hand at arm's length by your sides with palms facing forward (A). Keeping elbows bent at 90 degrees, slowly turn palms inward until they face each other (B). Slowly return to starting position; repeat ten times for three sets on each side every other day; add weight as needed until fatigue sets in--you should feel moderate discomfort but no pain or soreness after exercising these muscles
Hip mobility
Hip mobility is the ability to move your hips in all directions, especially on the court. It's important for tennis players because it helps you move quickly and efficiently, so you can get to balls faster and recover from swings more quickly.
Hip flexor flexibility is a key component of hip mobility; if these muscles are tight or restricted, they will prevent proper movement in other areas of the body (like the knees).
The best way to improve hip flexor flexibility is through exercises like:
- Standing quad stretch with a band (for both legs) - Stand next to a wall or pole with one foot behind the other leg. Place an elastic band around both ankles (or just one if doing both sides), then lean into it until there is tension on both sides of your body--don't bend forward at all! Hold this position for 30 seconds before moving up by 10 seconds each time until reaching two minute total hold time.
Hip flexor flexibility
Hip flexor flexibility is a vital component of tennis. If your hips are tight, it will be more difficult for you to generate power from the ground up and therefore hit harder shots. In addition, if the muscles around your hip joint are stiff, they may pull on other parts of your body in unusual ways, leading to injury or pain.
To stretch out these muscles effectively:
- Begin by lying on one side with knees bent at 90 degrees and feet flat on the floor.
- Lift the top leg straight up while keeping the bottom leg relaxed.
- Hold this position for 30 seconds before switching sides and repeating the exercise with the other portion extending straight toward the ceiling.
To increase the intensity of the stretch: reach over the opposite shoulder with the extended arm while keeping raised knee flexed towards the opposite shoulder at all times during exercise; repeat the process until reaching the maximum level of tightness felt in the lower back region or until desired results have been achieved--typically two sets per day will suffice.
Quad activation
The quadriceps, or quads, are a group of four muscles in the front of the thigh. These muscles work together to straighten your knee and flex it. They also help support your body weight when standing up, which is especially important when playing tennis since you'll be on your feet for hours at a time!
To activate these muscles effectively:
- Stand with feet hip-width apart and knees soft (not locked).
- Bend forward slightly from the waist while keeping the back straight. The distance should feel comfortable but challenging enough that you can't simply lean over without using some muscle strength to hold yourself up--this is known as an "active hinge" position because it requires active engagement from both sets of core muscles (abdominals/low back) while still allowing freedom of movement through the hips and legs if needed later during play.
Gluteal activation
Gluteal activation is a great exercise for tennis players to do. The gluteus maximus muscles are the primary muscles that stabilize your pelvis and lower back, helping you keep good posture during practice and matches. This can be especially important if you're playing on hard or clay courts, both very hard surfaces compared to grass.
When it comes down to it, the glutes are often under-activated in tennis players because of how much time we spend sitting down (at school) or standing still (on the court). So it's no wonder many of us have tightness in our hips from sitting too much! To help combat this issue:
- Practice activating your glutes by doing hip bridges with varying degrees of difficulty until they're easy enough for you to do without thinking about them too much
These exercises can help prevent injury and optimize how you move while playing tennis.
These exercises can help prevent injury and optimize how you move while playing tennis. They're also easy to do and don't require any equipment.
These moves will help improve your balance, strength, and flexibility, which are essential for performing at a high level on the court.
Conclusion
I hope you found this article useful and now better understand the benefits of doing sport-specific exercises. As always, consult with your doctor before starting any new exercise regimen.
