Try this simple, four-pose routine after every match for fast recovery and to stay agile and injury-free.
Tennis can be taxing. With each stroke of the racquet, you put great force on your shoulder, arm, and wrist. And the quick, multidimensional movements as you zigzag across the court impact your legs, hips, and spine. A yoga practice can be an important recovery tool to stretch tight muscles, encourage tissue resiliency, and address muscle asymmetries from what’s typically a one-sided sport.
Crescent Lunge at the Wall
Good for stretching the hip flexors and chest
Stand with your right side near a wall or court fence. Step your right foot forward about 4 feet. Turn your torso slightly to the wall and place your right hand on it slightly behind you. Bend your right elbow to about 90 degrees, keeping it at shoulder height. Slowly bend your right knee until it’s directly above your ankle as you turn your chest forward to feel a stretch in your right chest and the front of your left hip. Hold for 30–60 seconds; repeat on the other side.
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