With the warmer months right around the corner, everyone is gearing up to get out in the sun and enjoy some nice, sunny days. At The FIX, we have a lot of clients who are avid tennis players and we always recommend simple, actionable changes to make that can benefit their pain and their performance. Adding a warm up routine to any regular physical activity is a great way to reduce the chance of injury, increase the level of performance, and add in some elements of physical training.

Warming up like a pro does not take the fanciest equipment or hours on end. In a matter of 10 to 15 minutes, you can get yourself ramped up for competition, feel better, and play better!

Following are some general rules we like to apply to warm ups as it pertains to the sport of tennis.

1. Begin with around 5 minutes of general movement.

   Think of light walking, jogging, jumping jacks, etc. The idea is to get the body moving and start to elevate your heart rate.

2. Transition into some static stretching (10 to 15 seconds).

   If any area of the body felt tight during your general movement, take the time to address it now and prepare better for the court. It is better to introduce big ranges of movement gradually than to have to explore them instantaneously during a match.

3. Tennis specific movements.

   Now is the time to start moving like you will on the court. Think of things such as lunges, side shuffles, arm swings, etc. Be controlled, but put effort into your movements as you get closer to stepping on the court.

Applying the three rules listed above, you could put together a warm up that looks something like the example below.

• Minute 0 to 5 - Light jog around court

• Minute 5 to 7 - Hamstring stretch and calf stretch (left and right)

• Minute 7 to 15 - Tip toe walks, Walking lunges with twist, side lunges, side shuffles, arm circles

As you get more and more in the rhythm of your warm up routine, it will move along faster and you can find ways to make tweaks to it. For instance, you may need to put more focus on your shoulders or your low back because it may be feeling tight. The whole goal here is to get you moving before you get to the fast pace, live action court play.

The best of the best do not skimp on their warm ups, so why should you!?

Do you want expert help to improve your tennis performance and recovery?

Book a session and get on the road to your next ace.