Over the past few weeks, I’ve been breaking down every movement in a daily stretching sequence I use to help prevent plantar fasciitis. Even if you have never suffered from that condition, taking care of your feet and proactively developing strength and flexibility in the arches and ankles is good for tennis players. This week, I’m wrapping up the blow-by-blow description of each movement by describing the last thing I do during each session. It is a calming yoga sequence that resets my mind while adding the perfect stretching that prepares my body for playing tennis or high-impact training sessions.
This flow starts with the Mountain Pose, which I perform in a wide stance with my feet planted slightly wider than hip-width. Taking a deep breath, I raise my arms overhead, extending tall through my fingertips with the palms pressed together. After a few deep breaths, I roll my body down into a Forward Fold, trying to press my hands into the floor. The flow then moves into a Halfway Lift by sliding the hands up to the shins to find length in the spine. After holding that position for a bit, I drop back down into the Forward Fold, sinking deeper into the stretch. This sequence is completed by slowly rolling upward to return to Mountain Pose with the hands extended toward the sky. Once upright, I cactus my arms and gently lean back, flexing my spine and lifting through the chest.
This closing yoga flow is a great way to gently loosen and activate key muscle groups before stepping onto the court. The forward folds help release tension along the posterior chain, improving flexibility and range of motion in those essential muscles. This flow also helps activate the lower legs to prepare for the high-impact court coverage that tennis demands.
Additionally, these movements promote spinal length and core engagement, which is crucial for maintaining stability throughout long scrambling rallies. The final backbend opens the chest and shoulders, creating the flex needed to maximize power from the kinetic chain when serving. Altogether, this sequence helps me feel balanced, mobile, and ready to move efficiently. It is a valuable part of any tennis warm-up routine.
Next week, I’ll wrap up this series with an annotated list of the entire sequence and suggested baseline timings for each movement. Whether you’re looking for a structured warm-up or a recovery routine, having the full flow laid out will make it easy to incorporate it into your training or tailor it to your personal needs and preferences. The goal is to give players a simple, effective sequence they can adjust to fit their game, their body, and the demands of the court.
