Whether you're wrapping up a tennis match or finishing a round of golf, stretching is essential to maintain flexibility, prevent injury, and aid in muscle recovery. Here are the best stretches for both sports to help you cool down and stay limber.
Post-Tennis Stretches
Tennis involves quick, explosive movements, so focusing on your legs, shoulders, and back after playing is crucial. Here are three great stretches:
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Standing Quadriceps Stretch
This stretch targets the quads, which power many of the running and lunging movements in tennis. Stand tall, grab one ankle behind you, and gently pull it toward your glutes. Hold for 20-30 seconds, then switch legs. -
Shoulder Cross-Arm Stretch
Tennis places significant strain on your shoulders due to the repetitive overhead motions. Bring one arm across your chest, hold it with the opposite arm, and stretch the shoulder. Switch arms after holding for 20-30 seconds on each side. -
Seated Hamstring Stretch
Sit on the ground with one leg extended and the other foot tucked into your thigh. Reach toward your toes, stretching your hamstrings. Hold for 20-30 seconds, then switch legs.
Post-Golf Stretches
Golf involves slower but repeated twisting motions, especially in the hips, lower back, and shoulders. Here are three effective stretches for after a round:
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Standing Torso Twist
Golfers rely heavily on core rotation. Stand with feet hip-width apart, gently twist your torso from side to side, holding each twist for a few seconds. This helps release tension in your lower back and sides. -
Hip Flexor Stretch
Step one leg forward into a lunge position, with your back knee resting on the ground. Push your hips forward slightly to feel the stretch in your hip flexors. Hold for 20-30 seconds, then switch legs. -
Chest Stretch Against a Wall
To counteract the forward posture from swinging a club, stand near a wall, extend one arm out against it, and gently rotate your body away to stretch your chest and shoulders. Switch sides after holding for 20-30 seconds.
