Table tennis games require quick precise moves and this puts tremendous strain over your muscles and joints. Even if you train yourself to sustain the physical assault, you will need to use some warm-up exercises before touching the table tennis table to reduce the chances of injury. The following three warm-up exercises are the most popular amongst table tennis players:
Inner thigh stretch:
Quick lunges from one side of the table tennis table to the other strains the inner thigh. Stretch these muscles by placing one foot in front of the other such that the front leg is bent almost to a 90 degree angle and the back leg is kept straight. Repeat gently on both sides. Remember to never stretch to the point of pain as you may end up damaging your muscles in the process.
Wrist stretch and rotate:
Players who focus on spins tend to strain their wrists. Hold out one arm straight out in front of you and parallel to the floor. Rotate your hand at the wrist through the full range of movement slowly and deliberately. You can use the other hand to stretch the wrist gently until you feel some tension. Repeat on both hands.
Assisted reverse chest stretch:
Start by standing with your back turned towards a bench or a table and place your hands on the edge of the furniture. By moving your feet slightly away from the table, but firmly on the floor, lower your entire body by bending your arms at the elbow. Ensure that you balance your weight on a level surface so both sides of your body get stretched equally.
A warm up is meant to stretch all the major muscle groups and encourage them to react quickly and with more strength. The list given above is not comprehensive as there are many more exercises that can help you warm up. However, make sure that you are in a good physical condition to play before you face the table tennis table as you can cause complications to injuries you may have sustained earlier.
