Tennis Warm Up Stretches

Lift your arm above your head and try to pull your arm back down while putting resistance through the elbow. Your arm should not move. Side bend your body away from your arm to create a stretch just behind your armpit. This exercise stretches your triceps and latissimus dorsi muscle. 

Hold your arm out in front of you, straighten it, rotate your arm inwards, and bend your wrist back. Hold this position to create a stretch. This exercise stretches the forearm Extensor muscles and can help with tennis elbow pain and other repetitive strain injuries.  

Hold your arm in front of you, with your thumb facing up. Pull your hand to the side of your thumb, to create a stretch on the outside of the wrist. 

Hold your arm in front of you, with your thumb facing up. Pull your hand to the side of your little finger, to create a stretch on the inside of your wrist and forearm

Take a scarf, hand towel or dowel rod, and grasp both ends. Lift it above your head, and slowly move the scarf from side-to-side as if you were waving a football scarf. This exercise will help improve mobility to the shoulder, but if your shoulder is stiff, start gently as it can be uncomfortable.

Place your arms above a door frame and walk forwards creating a stretch underneath your armpits. This is an advanced mobility exercise for the shoulder.

Hook your fingers around a door frame or corner of a wall, and lean forwards creating a stretch across your upper arm, front shoulder and slightly into your chest. This exercise stretches the pectoral muscle.

Place your arm across your chest, and resist pulling your arm away from your body. Your arm should not move. This exercise stretches the mid-deltoid muscle located in the upper arm and shoulder.

Sitting upright with good posture, place both arms in front of you with hands resting on your knees. Stretch your arms out in front of you and you will feel a gentle stretch around the shoulder blades.

Stand up next to a high shelf, or high table. Rest your elbows on the shelf or table. Drop your knees slightly and shift your hips back without moving your arms to feel a stretch around the armpits of both shoulders. This will create a stretch to the latissimus dorsi muscle (you will feel the stretch under the armpit, and towards the shoulder blade).

Keeping your legs straight, run your hands down the front of your thighs and touch your toes (or go down as far as feels comfortable). Hold the stretch as required, and then come up. This will increase the mobility in your spine, and also stretch your Hamstrings.

Standing up with good posture, extend your back by arching your spine backwards. You can place your hands in the small of your back for support if you require. Start gently and keep the exercise within your comfort zone.

Stand up straight, and bend to the side by running your hand down the outside of your leg. Keep the movement slow and fluid. Repeat to the opposite site. This is a good mobility exercise for the lower and upper back.

Standing, cross your legs, and run your arm down the side of your leg. You should feel a stretch in your back, and slightly on the outside of the opposite leg.

Lie flat on your back and bend your knees. Place your hands above your head. Keeping your knees together, gently drop them to the floor to create a rotation through your back. Go as far as feels comfortable. Your feet do not need to remain flat on the floor. Rotate to the other side. Make the exercise stronger by placing your arms above your head.

Pull your foot towards your bottom. If you are unsteady on your feet, make sure you hold on to something sturdy like a wall or a table. You will feel a stretch to the quadricep muscles at the front of your thigh.

A deep side-lunge adductor stretch can be achieved by keeping one leg straight, while fully bending the other knee, and squatting down. You may find it easier to rest your hands on the floor to support yourself. Feel the stretch on the inside of your straight leg.

Sit on the floor and place a towel or band around the sole of your foot. Pull the toes towards you while straightening the leg. You will feel a stretch in the calves and Hamstrings (at the back of your legs).

Sit upright with good posture, with your feet flat on the floor. You can do this exercise in your shoes, or with bare feet. Lift your heels going up on to your toes, and then return to the floor. Lift your toes going up on your heels, and then return to the floor. This exercise will help strengthen your lower legs and ankles.

Take a step backwards and drop your knee towards the floor. Always keep good alignment: your knee should stay over the 2nd ray of your foot, and never let your knee drop inwards.