When stretching for tennis, the major muscle groups are: the torso, back, shoulders, arms, wrists and ankles. Our SportStretch™ Tennis Program targets these specific muscle groups to give you a smoother, more powerful swing, and help you cover more distance, more quickly, on the court.

Stretching plays a critical role in maintaining flexible, healthy muscles. Flexible muscles can make the difference not only in your sport performance, but how your body feels when you're through and how quickly you're ready to go again.

Use our SportStretch™ Tennis Program at least 2 to 3 days a week, on non-sport days for training and on the days you play your sport. SportStretch™ Tennis will take approx. 10 min. If you have any questions about your physical condition, please consult your physician before starting any stretching program. The SportStretch™ products should be used as demonstrated in this pocket guide, on the SportStretch™ CD and SportStretch™ web site, and should not be used for any other purpose.

Tennis Program

1 Horizontal Hip Opener

2 Inner Thigh Sweep

3 Standing Twist

4 Rear Arm Release

5 Upper Back Release

6 Wrist Extensors

7 Wrist Press Downs

1 Horizontal Hip Opener
Our Horizontal Hip Opener targets the quadriceps and hip flexors. To help you lunge deeper, reach farther and return tough shots.
Lie on your side with rope looped around your top foot. Hold the rope with your top hand and bend both knees in toward your chest.
Place your bottom hand on your lower thigh.
Contract your buttocks and hamstrings and press foot back behind you until you feel the stretch in the front of your hip and thigh.
Use the rope to assist bringing the leg back as far as possible.
Hold in this position, exhale and breathe.
Repeat 5 to l0 times on both legs.

2 Inner Thigh Sweep
Designed to stretch your adductors, or inner thigh muscles, our Inner Thigh Sweep helps keep you limber during directional changes on the court.
Lie on your back with both legs straight.
Loop the rope around one foot, then wrap it around the inside of your ankle so you can hold the rope with your hands on the outside of the working leg.
Turn toes of both feet slightly toward each other.
Contract upper hip muscles.
Then, leading with your heel, move your leg out and away from your body.
Use the rope to assist moving the leg farther.
Hold for 2 seconds.
Repeat 5 to l0 times on both legs.

3 Standing Twist
Our Standing Twist will help maintain torso flexibility not only to protect the spine, but to improve your swing and stroke delivery.
Stand with feet slightly wider than hip-width apart; legs are straight but not locked.
Contract abdominals so spine is neutral and hips are level.
Place the rope across your shoulders, then hold it with arms extended, palms down at shoulder height; keep wrists straight, not cocked.
Keeping leg straight, contract one side of your torso and rotate in the opposite direction as far as you can.
Use the rope to assist you around, leading with your shoulder.
Keep arms open so torso doesn't slouch.
Repeat 5 to 10 times in both directions.

4 Rear Arm Release
Our Rear Arm Release is great for your triceps, the muscle you use in every swing for power and control.
Stand with legs straight, shoulder width apart.
Bring the rope behind your back.
Bend one arm and line up your elbows with your shoulder on the same side, thumb down.
Bend the other arm so the back of your hand is flat against the small of your back, thumb pointing up.
Maintain this position, contract your biceps to lift your elbow up toward the ceiling and back.
Use the rope to gently ease arm back.
Hold for 2 seconds.
Repeat 5 to 10 times on both arms.

5 Upper Back Release
This Upper Back Release improves the flexibility of the upper back and shoulder rotations, increasing your range of motion in your forehand, backhand and serve.
Stand with legs straight, hip width apart.
Bend top arm and line up the elbow with your shoulder.
Bend the other arm so the back of your hand is flat against the small of your back.
Bring the rope behind your back and place your other hand on the opposite shoulder, elbow bent and pointing forward.
Contract your chest and front shoulders as you pull downward on the rope to assist the movement.
Hold for 2 seconds.
Repeat 5 to l0 times on both arms.

6 Wrist Extensors
Our Wrist Extensors target, stretch and strengthen your wrists to help stabilize them when hitting the ball.
Loop the rope around your thumb and wrist, then hold both parts of the rope in your opposite hand vertical to your wrist.
Flex your wrist to bring fingers upward.
Using the rope to assist, bring fingers back and down toward your body as far as possible.
Hold 2 seconds.
Repeat 5 to l0 times on both wrists.

7 Wrist Press Downs
Our Wrist Press Downs target, stretch and strengthen your wrists to help you from breaking position during your swing.
Extend one arm in front of you at about chest height.
Loop the rope around your palm close to the base of your fingers.
Using the rope to assist you, bring fingers down toward the floor.
Hold for 2 seconds.
Repeat 5 to 10 times on both wrists.