Stretching · Level 1
Forearm stretch
Arm straight in front: pull the fingers back (flexors) and then the hand down (extensors).
- Suggested dose
- 1 × 25 s per side · 5s rest
- Equipment
- No equipment
- Works
- Forearms
- Pattern
- Mobility, Forearm and wrist
How to do it
- Arm straight in front, palm up: pull the fingers down and back.
- Then palm down: flex the wrist and pull the hand toward you.
- Hold each one.
Key points
- Elbow straight
- Gentle tension
Common mistakes
- Doing it with sharp elbow pain
Why it helps your tennis
Relieves the forearm muscles that grip the racket all match.
Source: Complete Conditioning for Tennis, ch. 5 (forearm flexor/extensor stretch)
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.