female tennis player enjoying a summer tennis game during the Wimbledon tournament

Whether you’re inspired by the pros competing at Wimbledon or preparing for your own summer tennis matches, stretching is essential for staying injury-free and playing your best. Tennis demands quick movements, powerful swings, and explosive sprints — and the right stretches can help you move like the champions. In this guide, we’ll cover the best dynamic and static stretches for tennis players to improve flexibility, prevent common injuries, and enhance performance on any court.

Why Stretching Matters in Tennis

Tennis players rely heavily on agility, speed, and range of motion. Tight muscles can limit your ability to move freely, making you more prone to strains, sprains, or overuse injuries such as tennis elbow or shoulder impingement. Regular stretching helps by:

Improving flexibility and joint mobility
Enhancing muscle balance
Reducing muscle stiffness after play
Promoting faster recovery

When Should You Stretch?

There are two key times to incorporate stretching:

Before playing: Focus on dynamic (movement-based) stretches to warm up muscles and prepare them for action.
After playing: Emphasize static (held) stretches to help lengthen muscles and promote recovery.

Dynamic Stretches for Your Tennis Warm-Up

Dynamic stretches gently move joints and muscles through their range of motion. Aim to perform these for 5–10 minutes before stepping onto the court.

1.Arm Circles

Stand tall with arms extended out to the sides.
Make small circles, gradually increasing to larger circles.
Do 10–15 circles in each direction.

2. Walking Lunges with a Twist

Take a step forward into a lunge position.
Twist your torso toward the front leg.
Alternate legs, covering 10–12 steps.

Tennis player performing a walking lunge with a torso twist for dynamic warm-up. — *Walking lunges with a twist activate legs and core while improving rotational mobility for tennis.*

3. Standing Torso Twist

Stand with feet shoulder-width apart, knees slightly bent.
Extend arms out to the sides at shoulder height.
Gently twist your torso to the left, then to the right, in a smooth controlled motion.
Repeat for 10–12 twists each side.

Athlete doing a standing torso twist with arms extended for tennis warm-up. — *Standing torso twists loosen the spine and prepare the body for powerful strokes.*

4. Leg Swings

Hold onto a fence or net post for balance.
Swing one leg forward and backward in a controlled motion.
Perform 10 swings per leg, then swing side-to-side across the body.

Tennis player performing front and side leg swings. — *Leg swings open up the hips and legs for quicker, more agile footwork.*

5. High Knees or Skipping

Jog in place, bringing knees high toward the chest.
Continue for 30 seconds to increase heart rate and hip mobility.

Athlete doing high knees as part of a tennis dynamic warm-up routine. — *High knees boost heart rate and warm up the lower body for fast court movement.*

Static Stretches for Your Tennis Cool-Down

Static stretches should be held for 20–30 seconds and performed slowly, without bouncing. Breathe deeply to help muscles relax.

1. Forearm Flexor Stretch (for tennis elbow prevention)

Extend one arm in front of you, palm up.
Use the opposite hand to gently pull the fingers downward.
Switch sides after holding for 20–30 seconds.

Tennis player stretching forearm flexors by pulling back fingers to prevent tennis elbow. — *Forearm flexor stretch helps protect against tennis elbow and improves wrist flexibility.*

2. Shoulder Stretch

Bring one arm across your chest.
Use the other arm to press gently on the upper arm to deepen the stretch.
Hold and repeat on the other side.

Athlete performing a cross-body shoulder stretch to loosen the upper body for tennis. — *Shoulder stretch improves range of motion for serves and overhead shots.*

3. Triceps and Upper Back Stretch

Raise one arm overhead, bending the elbow so your hand reaches down your back.
Use the opposite hand to gently push the elbow further.
Switch arms after holding.

Tennis player stretching triceps by reaching behind the head and pressing the elbow. — *Triceps stretch helps release tightness in the upper arm and back after play.*

4. Hamstring Stretch

Sit on the ground with one leg extended.
Bend the other leg so the sole of your foot touches the inner thigh.
Reach toward your toes on the extended leg.
Hold and repeat on the other side.

Athlete seated, reaching toward toes of extended leg for hamstring flexibility. — *Hamstring stretch reduces tightness in the back of the legs and supports fluid movement.*

5. Hip Flexor Stretch

Kneel on one knee with the other foot in front (like a lunge position).
Push hips forward slightly until you feel a stretch in the front of the hip.
Hold, then switch sides.

Tennis player kneeling in lunge position while stretching the hip flexor. — *Hip flexor stretch opens up the front of the hips for better stride and balance.*

Final Tips

Don’t skip your warm-up or cool-down—they’re just as important as your hitting practice.
Listen to your body—stretches should feel comfortable, not painful.
Stay consistent—regular stretching, even on non-tennis days, pays off in improved mobility and injury prevention.

By integrating these stretches into your tennis routine, you’ll not only move more freely but also reduce the risk of common tennis injuries. Your body will thank you—both on and off the court!

The Best Stretches for Tennis Players: Stay Flexible, Prevent Injuries, and Boost Performance