4 stretches for before (and after) you hit the court
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Stretching exercises improve flexibility and include moves like the standing quad stretch, hamstring stretch, triceps stretch, and chest and shoulder stretch.
For a standing quad stretch, hold your ankle and pull your heel toward your glutes, keeping your knees close together. For a standing hamstring stretch, extend one leg with your heel on a raised surface, keeping your back flat, and lean forward from the hips. To stretch your triceps, bend one arm overhead, then use your other hand to gently pull the elbow behind your head. For a chest and shoulder stretch, clasp your hands behind your back and lift them toward the ceiling.
Here’s a more in-depth breakdown:
Chest and Shoulder Stretch
Purpose: Stretches your chest and shoulders.
How to: Stand or sit and clasp your hands together behind your back. Keep your arms as straight as comfortably possible and lift your hands toward the ceiling.
Hold: Hold for 30 seconds and repeat if desired.
Standing Quad Stretch
Purpose: Stretches the front of your thigh.
How to: Stand and hold onto a wall or chair for balance if needed. Bend one knee and reach back with the hand on the same side to hold your foot or ankle. Keep your knees close together and your hips facing forward.
Hold: Hold for 20 seconds and repeat on the other side.
Standing Hamstring Stretch
Purpose: Stretches the back of your thigh.
How to: Place one heel on a raised surface like a bench or chair with your leg straight and toes pointing up. Keep your back flat and hinge forward from your hips to feel the stretch in the back of your leg.
Hold: Hold for 30 seconds and switch legs.
Triceps Stretch
Purpose: Stretches the back of your upper arm.
How to: Stand with your feet hip-width apart. Raise one arm overhead, then bend your elbow so your hand reaches down your back. Use your other hand to gently pull the bent elbow.
Hold: Hold for 30 seconds and repeat on the other side.
