Veggie Blog

Tennis demands quick reflexes and short bursts of power. Players dash, stop, stretch and swing hundreds of times in a match, and the muscles that do the work get tired and tight. Without regular stretching, tight muscles lose some of their flexibility and limit how far the joints can move. Yoga is one way to keep them supple, and it can help you play better and stay free of injuries.

How does yoga help a tennis player?

Flexibility. Yoga poses stretch muscles through their full range, which can improve your reach and make it easier to move in all directions. When muscles and joints are stiff, an athlete can feel as if they are a prisoner in their own body.

Relaxation. Many players start a point tense, with tight shoulders and a rigid grip. Yoga teaches you to notice that tension and let it go. When your muscles are relaxed, they are ready to spring in any direction, which can help your reaction time. Learning to start each point from a calm state can mean getting to the ball a step sooner.

Breathing. In sport, we often hold our breath when we make an effort, which uses up energy that you could save for a long set. Yoga trains you to control your breathing and to breathe steadily through effort, which can help your stamina over a long match. Research on yoga for sports performance is limited, but the National Center for Complementary and Integrative Health says that studies suggest it may improve balance, sleep and general wellness, which all help an athlete.

What is the basic rule of a yoga pose?

Breathe out as you move into a pose, until you feel a gentle stretch in the muscle. Never hold your breath. Breathe normally, listen to your body, and hold the pose for around 30 seconds before you release it slowly. Stretch when your muscles are warm, and do not stretch so far that it hurts, which is the advice of the National Institute on Aging. Over time, you will find that you can use the same breathing in your game.

Which pose is good for rotating sports?

A seated spinal twist is a good choice for tennis, because the sport involves a lot of rotation. It gently stretches the back, hips and shoulders. Here is one version:

Sit on the floor with both legs stretched out in front of you and your spine tall. Bend your left knee and step your left foot over your right leg, placing it flat on the floor outside your right knee. Put your left hand on the floor behind you, with the arm straight. Bend your right elbow and place it on the outside of your left knee, or hug the knee with your right arm. Keep the left leg steady with the pressure of the right arm, and slowly turn your head and upper body to the left, looking over your left shoulder. The pressure from both arms creates the twist. Stay for about 30 seconds, breathing evenly, then release and repeat on the other side.

Move carefully if you have a back problem, and never twist so far that you feel pain. If you are not sure, ask a qualified teacher or physical therapist to check your form.

How can you add yoga to your training?

You do not need a full class. Ten to fifteen minutes after practice, or on a rest day, is a good start. Include a few poses that open the hips, shoulders and hamstrings, such as a lunge, a forward fold and a gentle twist. Our posts on yoga for computer users, basic yoga postures, the 12-step sun salutation and what yoga is have more poses to try.

A well-conditioned body and a calm mind are a good combination for the competitive player. Yoga could be the extra edge you are looking for.