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Static Stretching

Crossover Stretch

Proper Technique: 
Lie on the floor on the back and extend the arms straight out to the sides Bring the opposite leg up and across the body to the opposite hand The idea is to get the foot as close to the hand while keeping the hands extended out straight Targeted Muscles Lower Back Obliques Gluteus Medius Gluteus Minimus RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
Lie on the floor, face up; extend arms straight out to the sides; lift up leg
Bring the opposite leg up and across the body to the opposite hand.

Knee to Chest

Proper Technique: 
Lie on the floor, face up, and bend one knee to hip level Grasp the hamstrings with both hands and pull the knee closer to the lateral aspect of the shoulder on the same side of the body Targeted Muscles Adductors Gluteus RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
Lie on the floor, face up, and bend one knee to hip level.
Grasp the hamstrings with both hands; pull knee closer towards shoulder.

Prone Gluteus Stretch

Proper Technique: 
Sit on the floor with one leg bent in front of you toward the midline of the body Place the hands in front of you on the floor and extend the other leg back behind the torso with the knee in contact with the ground Slowly lean the hips and torso forward to initiate the stretch Targeted Muscles Gluteus RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
Sit on the floor with one leg bent in front of toward the midline of the body.
Slowly lean the hips and torso forward to initiate the stretch.

Lying Hamstring Stretch

Proper Technique: 
Lie on the floor and bring knee to hip level Grasp behind the thigh and extend the knee to straighten the leg Draw leg closer to chest while keeping it straight or slightly bent Targeted Muscles Hamstring   RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
Lie on the floor and bring knee to hip level.
Draw leg closer to chest while keeping it straight or slightly bent.

Lying Oblique Stretch

Proper Technique: 
Lying in a supine position, bend the knees and bring them to the side while keeping the arms away from the body and the shoulder blades on the floor Let the upper leg rest on top of the lower one Targeted Muscles Obliques RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
Lying in a supine position, bend the knees.
bend knees to the side; keep arms away from the body and shoulders on floor

Prone Abdominal Stretch

Proper Technique: 
Lie on the floor in a prone position (face down) Push the torso off the floor while keeping the hips on the floor Targeted Muscles Rectus Abdominis RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
Lie on the floor in a prone position (face down).
Push the torso off the floor while keeping the hips on the floor.

Lying Lower Back Stretch

Proper Technique: 
Lie with the back on the floor Bring both knees to the chest and grab the back of the hamstrings Pull the knees toward your chest and shoulders You can allow the hips to come off the floor Targeted Muscles Erector Spinae (Lower Back) RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Lie with the back on the floor; bring both knees to the belly button
Pull the knees toward your chest and shoulders.

Hugging Upper-Back Stretch

Proper Technique: 
Stand while bringing the arms as far as possible across the body and hugging the torso as tightly as flexibility will allow Attempt to bring elbows in front of body closer together and raise them slightly toward the neck Targeted Muscles Rhomboids Middle Trapezius RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
Bring arms as far as possible across the body and hugg torso tight.
Frontal View

Overhead Latissimus Stretch

Proper Technique: 
Perform the same motion as described in the overhead triceps stretch except now the torso is leaned in the direction of the stretch, and the hand grasps the wrist instead of elbow Targeted Muscles Latissimus Dorsi RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
One hand grasps wrist of other arm.
Lean torso in the direction of the stretch, hand grasps the wrist of other arm

Wall Chest Opener

Proper Technique: 
Place the hands slightly wider than shoulder width apart at the corner of two walls Keep a neutral stance a few feet away from the wall and slowly bend at the elbows allowing the chest to descend toward the wall At the bottom of the stretch the shoulder blades should be pinched together Targeted Muscles Chest (pectoralis major) RECOMMENDED LINKS Read about the benefits of a proper warm up routine http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach
Positions: 
Place hands slightly wider than shoulder-width apart at the corner of two walls
Slowly bend at the elbows allowing the chest to descend toward the wall.
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