Most tennis players skip the cool down — and pay for it with slower recovery, tighter muscles and a higher injury risk over time. A consistent post-match stretch routine takes less than 15 minutes and makes a measurable difference in how your body feels the next day. This guide covers a complete 9-stretch full body cool down routine you can do after any match or workout — from the coaching staff at Tennis Nation at Reno Tennis Center.
How many players have you seen do a set routine of tennis stretches after match play? Probably less than five. Stretching can help with recovery, range of motion and injury prevention — and with players like Novak Djokovic showing off extraordinary body control and shot making in compromised positions, post-match stretching should be on every player’s to-do list.
How to Get the Most Out of Your Post-Match Stretches
- Stretch while muscles are still warm — immediately after your match or workout
- Keep stretches gentle and slow — never bounce
- Breathe steadily throughout each stretch
- If you feel pain, you’ve stretched too far — ease back
- Hold each stretch for a minimum of 30 seconds to realize incremental flexibility gains
- Repeat two to three times per side for best results
1. Sitting Hamstring Stretch
Sitting hamstring stretch — keep the back straight and bend forward at the waist.
- Sit on the ground with one leg bent at the knee, foot facing inward (butterfly position)
- Extend the opposite leg — slightly bent at the knee
- Bend forward at the waist — keep the back straight throughout
2. Seated Butterfly Stretch
Seated butterfly stretch — apply gentle elbow pressure to deepen the hip stretch.
- Sit with both legs bent at the knee, feet facing inward
- Gently pull feet toward your groin within comfort
- Hold your feet and rest elbows on your knees
- Keep back straight — apply gentle elbow pressure if desired
3. Pigeon Stretch
Pigeon stretch — keep the back hip pointing down toward the ground throughout.
- Sit with right knee bent, left leg extended behind you
- Pull right heel toward your left hip
- Keep left hip pointing down toward the ground — if it opens up, bring right foot back in
4. Runner’s Lunge
Runner’s lunge — right knee directly above the ankle, back foot pressed into the ground.
- Start in a lunge with right knee directly above right ankle
- Extend your left leg behind you — left knee behind left hip
- Drive the top of your back foot into the ground
5. Supine Low Back Twist
Supine low back twist — keep the opposite shoulder on the ground throughout.
- Lie on your back with both legs straight
- Bend right knee at 90 degrees and bring it across your body until it touches the ground
- Keep right shoulder on the ground, right arm extended, looking in that direction
- Hold — then repeat on the opposite side
6. Hero Pose
Hero pose — knees together, tops of feet pressed into the ground, shoulders over hips.
- Sit with both knees on the ground
- Keep knees together and tops of feet pressed into the ground
- Maintain good posture — shoulders directly above hips
7. Cross Body Shoulder Stretch
Cross body shoulder stretch — keep the elbow below shoulder height throughout.
- Grab one arm above the elbow with your opposite hand
- Pull it across your body toward your chest until you feel the stretch in your shoulder
- Keep your elbow below shoulder height throughout
8. Overhead Triceps and Shoulder Stretch
Overhead triceps and shoulder stretch — pull gently above the elbow until you feel the stretch.
- Raise one arm overhead and drop your forearm behind you, resting on your back between shoulder blades
- With your other hand, grab above your bent elbow
- Pull gently until you feel the stretch in your shoulder and triceps
9. Downward Dog
Downward dog — fingers spread wide, legs as straight as possible, heels pressing toward the ground.
- Place hands on ground shoulder width apart, fingers spread wide
- Lift your knees off the floor and straighten your legs as much as you can
- Press your heels toward the ground throughout
Will You Incorporate Tennis Stretches After Match Play?
Please take precaution to exercise in a safe environment, and I highly suggest seeing a health and fitness professional for advice on your exercise form and dietary needs. Every person is unique — there is no one size fits all solution to health or fitness. I am not a medical professional and your health and safety is the utmost importance.
If you enjoyed this routine check out the 10-minute tennis warm up routine and the tennis fitness circuit workouts in our tennis training library.
Frequently Asked Questions About Tennis Stretches After Match Play
When is the best time to stretch after a tennis match?
The best time to do tennis stretches after match play is immediately after your match or workout while your muscles are still warm. Warm muscles are more pliable — you will achieve greater range of motion with less discomfort. Aim to begin your cool down within 5 to 10 minutes of finishing play, before your heart rate returns to resting level. Waiting until your body has cooled significantly reduces the effectiveness of the stretches.
How long should I hold each stretch?
Each stretch should be held for a minimum of 30 seconds to realize incremental flexibility gains. For particularly tight areas — hips, hamstrings and shoulders — holding for 45 to 60 seconds and repeating two to three times per side produces faster results. Breathe steadily throughout and never bounce or force a position beyond your comfortable range.
Which muscles are most important to stretch after tennis?
Tennis places the highest demand on the hamstrings, hip flexors, hip rotators, lower back, shoulders and triceps — all targeted in this routine. The hips are particularly important due to constant lateral movement, split steps and rotational demands of groundstrokes. Tight hips restrict your ability to load and rotate on every stroke. Shoulders and triceps need attention after every session with serves and overheads. Consistent post-match stretching of these areas is one of the most effective injury prevention habits a tennis player can build.
I want to build a complete training and recovery routine.
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Thank you for the Article , Yes I asked the Question and nobody knew the Answer! Should you stretch after tennis , Not all the Older guys can do them all. ,So I’m sending your Article to our team and do the ones they can do, I played on Hard courts for a Year and everything was hurting Me , Much better on Clay but not 100 percent yet, So I’m going with your Stretching routine, Thank you Brian
Thank you for the kind words. I am glad you found it helpful.
Thanks this helped after tennis mixer I was sore I’m 81 and still play tennis
I’m 74 and playing pushing the ball hard . I value all stretches with the elastic and by the way I keep my muscles strong this way