Tennis Stretch

Stretch routine for tennis players trainers to increase flexibility.

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Exercises:

• Seated lateral stretch

  

  Tip upper body aside and extend the movement by reaching your arm, slide hip of stretching side outward to reinforce the stretch. Avoid twisting your pelvis - tilt it to the side.

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• Hamstring stretch 45-90

  

  Sit with your back straight and legs angled outward, slightly bent, lift up your chest. Lean upper body forward if possible, stay where you feel that it tightens the buttocks and inhale deep breaths.

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• Lying quadriceps stretch

  

  Lie down and tighten the abdominal muscles, grab both ankles and move the feet towards the rear. Strive to keep your knees together.

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• Deep calf stretch

  

  Start from a kneeling position and sit back towards your heels with your bottom and place one foot into the floor so that your toes line up with the knee that is in the ground. Place your body weight on the sole of the foot and stamp down the heel. Lean forward, lift the buttocks from the heels, think that the knee of the stretching leg should move slightly forward and down, without the heel leave the ground.

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• Gluteus stretch twist

  

  Start from seated position, place one foot on the outside of the other leg's thigh. Rotate upward and backward - keep your back straight. Rotate at the same time the opposite side's shoulder towards the bent leg. Grasp your knee with your arm to get deeper in the stretch.

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• Seated back stretch

  

  Sit down with bent or straight legs depending on your mobility in the the hamstrings , better focus on a comfortable position with your knees bent rather than compromising on technique. Round the back, then slide back like a cat and extend the neck.

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• Lying shoulders and chest stretch

  

  Lie on your stomach, fold your hands behind your back, tighten your abdominal muscles and press chest forward. Keep shoulders back and move the hands and arms away from your body to stretch the chest and shoulder muscles.

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• Back of shoulders stretch

  

  Start from a sitting or standing position and extend one arm in front of the body. Grasp arm using the other arm's hand. Forward with chest and move the straight arm towards the chest.

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Tennis Stretch is 1 of 60 stretch routines in Poworkout Stretch. Available for iPhone and iPad.