Tennis is a very intense and a strenuous game, and that is why, tennis players take their cooling down routines very seriously. Cooling down exercises include activities that are aimed at lowering the heart rate, restoring homeostasis of the body, reducing the soreness and tightness of muscles, preventing blood pooling, and eliminating waste products that may accumulate in the working muscles.
Depending on the intensity and duration of the tennis match, a cooling down routine may last for 20–30 minutes. A routine normally include cardio exercises (jogging, biking, or swimming), stretching (to restore normal muscle length, achieve desirable joint mobility and range, and release muscle tension), and foam rolling. Other cool down exercises are as follows:
This type of cool down activity involves lying on the back while crossing one leg to the other side. Then the lower body is rotated to bring the crossed over knee to the floor while keeping the stretched position. This activity should last for 30–45 seconds before switching sides and repeating the process.
- SIDE BEND
In a side bend, the person starts by standing with both feet together. Then, the arms are raised above the head until the hands are clasped together. With the arms still raise, the person then bends to one side without any twisting movement in the hips or spine. The bent position is held for 30–45 seconds before switching sides and repeating the process.
Gluteal starts with a runner’s lunge position. In this case, both hands should be on the floor at the sides of the front foot. The right leg must be straight, whereas the left shin should be facing forward. Then the hips are brought to the floor without any twisting movement. In gluteal cool down, the torso should be erect as much as possible. The position is held for 30–45 seconds before switching sides.
- CHEST COOLDOWN
When cooling down the chest area, the person must stand against an object and form a 90-degree angle with their arms. Then the trunk is slowly rotated forward around the stationary farm. The movement is continued until the person doing the routine feels a slight stretch in their anterior should region. The final position is held for 30–45 seconds before switching sides and repeating the procedure.