It is important for female and male tennis players to stretch their arm muscles before they practice or play in a match. Tennis players put a tremendous strain on their arm muscles, especially during a long match or practice session. They are more susceptible to muscle strains and injuries when they do not stretch their arms properly. Here are three fantastic arm stretches for tennis players:
1. Biceps Stretches
Tennis players must stretch the biceps if they use a two-handed backhand stroke. To perform a biceps stretch for both arms at the same time, clasp your hands behind your back and lean a bit forward. Turn you hands so your palms face the ground. Slowly raise your arms until you feel your biceps tighten. Hold the stretch for 10 seconds and then lower your arms. Repeat the movement at least three times to thoroughly stretch your biceps.
Another biceps stretch to try is the kneeling stretch. Get down on both knees and place your palms flat on the ground beside you with your fingers facing your body. Slowly lean forward until you feel the stretch in your biceps muscles. Hold the position for 10 seconds and then lean back. Repeat the stretch three times.
2. Triceps Stretches
To perform a single-arm triceps stretch, stand up and place your right arm behind your head with your palm on your upper back. Reach over your head and place your left hand on your right elbow, then slowly pull the elbow down to stretch the triceps muscle of your right arm. Hold the stretch for 10 seconds, then reverse the position of your arms to stretch the left triceps muscle. Repeat the stretch three times with each arm.
A variation of the triceps stretch requires a bit more flexibility. Place your right hand on your back in the same manner as the standard triceps stretch. Instead of reaching over your head, place your left arm behind your back and then reach up and grab the fingers of your right hand with your left hand. Hold the position for 10 seconds and then switch arms. Repeat the stretch three times with each arm.
3. Forearm Stretches
To do a single forearm stretch, stand up straight and extend your right arm in front of you. Flex your right wrist so your palm is facing away from you are your fingers are pointing up. Reach out with your left hand and hold the fingers on your right hand. Slowly pull your right hand toward your body to stretch the right forearm muscle. Hold the position for 10 seconds and then repeat the stretch with your left arm. Do at least three stretches with each arm.
Once you finish the stretch, remain standing and extend your right arm in front of you, but this time turn your hand so that your knuckles face away from you and your fingers point down to the ground. Reach with your left hand and place your palm across the knuckles of your right hand. Slowly pull your right hand toward your body to stretch the right forearm muscle. Hold the stretch for 10 seconds then repeat the movement with your left arm. Do three stretches with each arm.