Tennis Pre-Game Stretches: A Guide

Table of Contents

• Pre-Game Stretches for Tennis: Why They Matter
• Pre-Game - Yoga Stretches
• On The Court - Dynamic Warmups
• Inversion: The Secret Weapon Against Spinal Compression
• Frequently Asked Questions

Last Updated: September 27, 2026

Pre-Game Stretches for Tennis: Why They Matter

Pre-game stretch routines prepare your body for explosive movements, rapid directional changes, and sustained intensity. Your rotator cuff, Achilles tendon, lower back, and especially wrists, (see Carlos Alcaraz’s recent injury), take a beating during matches, and the right warm-up routine prepares these vulnerable areas while signaling to your nervous system that it's time to perform.

These stretches are safe enough for beginners to club players, and though it’s by no means definitive, we'll hopefully give you a safety net against possible court-related injuries. *Read to the end to discover a little-known hack to assist with some common back issues!

Pre-Game - Yoga Stretches

These simplified yoga poses address tennis's specific demands: shoulder mobility, back flexibility, and spinal decompression. These aren't classic examples of the discipline, they are simplified for tennis. The first three poses need to be performed on grass, carpet or mat.

Cobra Pose - Lie on your stomach and place your hands under your chest and push up, so you're rearing like a cobra. Your upper body should be off the ground with your legs and pelvis still on the ground. Hold for 5 seconds and transition to Child's Pose.

Child’s Pose - From Cobra, sink your upper body down to the ground, resting your stomach on top of your legs, lowering your head to the ground, stretching your back and extending your arms out on the ground in front of you. Alternate this movement back to the Cobra to decompress and get the blood moving.

Downward Dog - From a plank position or from Child's Pose, pull your back and hips upward to form an inverted V, holding for 20 seconds to stretch your hamstrings, calves, and shoulders. You can then walk your hands up until you're in a standing position to stretch your calves.

Overhead Tricep Stretch - Raise one arm overhead, bend your elbow, and use your other hand to gently press your elbow downward across your back, holding 10 seconds per arm to address shoulder mobility.

Wrist Flexor Stretch: Extend one hand straight out in front of you with your palm facing forward and your fingers up. Use your opposite hand to gently pull your fingers back toward your body until you feel a light stretch in your forearm. Flip your hand so it's pointing down and do it again, pulling underneath the arm. Hold for 10 seconds. Repeat sequence with the other hand.

On The Court - Dynamic Warmups

Straight-Knee Runner's Stretch - Face a fence or wall and place your hands on it and lean into it. Step back the leg you want to stretch behind you, keeping that back knee completely straight and your heel flat on the floor. Lean forward until you feel a pull in your upper calf and Achilles. Hold for 15 seconds. Switch legs.

Arm Circles - Stand with your feet apart and make small forward circles with your arms, gradually increasing the circle size.

Leg Swings - Stand alongside a fence or the tennis net with one hand holding onto it and swing one leg parallel to the fence forward and backward 8 times. Turn around and grab the net with your other hand and repeat.

Walking Lunges - Step forward, lowering your body into a lunge, alternating with the other leg. 8 reps.

Deep knee bends - Always useful, just be careful not to go down too low to prevent tearing of the ligaments if your body is cold. You want slow and deliberate movement once the body is warm.

Lateral Shuffles - Move from one end of the court to the other, side to side in a controlled shuffle, staying low, to prep lateral stability, and prime the footwork.

These dynamic warmups can be performed on court right before basic shadowing swings; forehand, backhand and overhead. Remember to move forward with your swings to simulate actual match play. If you're looking to deepen your understanding of these techniques or want visual guidance, video resources can provide detailed demonstrations to refine your form.

Inversion: The Secret Weapon Against Spinal Compression

Many athletes aren't aware of the surprising power of inversion, that is, suspending yourself from your ankles on an angle while laying on an inversion table. You can pick one up for a little over $100 and it has been shown to assist with many kinds of compression issues, with promising evidence of it helping with sciatica. The idea that you have to hang upside-down like a bat is false—there is no real benefit beyond 60 degrees. And you can certainly start with 20-30% in the beginning to see how you feel.

There has even been research of inversion reducing the need for surgery in patients with lumbar disc protrusions— see this NIH study. Inversion is not recommended for those who have had back surgery, or for individuals with high blood pressure, glaucoma, or heart disease. And as with all things, do your own research and consult with a qualified healthcare provider before embarking on any health protocol.

The best pre-game stretches for tennis players combine slow extension movements followed by targeted mobility to warm up the body. Commit to this routine consistently before match play, and you should notice fewer injuries, fuller movement, and the confidence that comes from knowing your body is prepared.

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