Wrist Stretches for Tennis Players
Playing tennis involves not only major muscle groups but also the wrist, depending on your grip and groundstrokes. A firm wrist is recommended for most tennis shots, since the racket is an equipment which you will be holding and swinging repetitively.
To prevent injuries to the wrists, we recommend these 3 basic wrist stretches before and after your game:
Wrist rotation - with all fingers interlocked, or separately
Clockwise direction slowly and conscientiously, then change to anti-clockwise direction. Your wrists should be rotating at maximum range of motion. Each rotation should be done slowly for 15 to 30 seconds.
Pull palm downwards towards you
Straighten your right elbow. Use your left hand to assist for a deeper stretch. Hold for at least 15 seconds. You should feel some tension in your right forearm and right wrist. Release slowly. Repeat the same stretch on the left wrist. Repeat 2 to 3 times on both sides.
Pull palm upwards away from you
Straighten your right elbow. Use your left hand to assist for a deeper stretch. Hold for at least 15 seconds. You should feel some tension in your anterior forearm and right wrist. Release slowly. Repeat the same stretch on the left wrist. Repeat 2 to 3 times on both sides.
Do not overstretch. You should not feel any pain. Consult your doctor should there be any pain.
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Darren Teo is the founder of Play! Tennis, the most Google reviewed tennis academy in Singapore. His passion for making tennis accessible to everyone regardless of their age, experience and ability continues to drive his work at the school. He is a thought leader in LinkedIn with 14,000 followers.