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Static Stretching

Hands-Behind-Your-Head Stretch

Proper Technique: 
Place the hands on the back of the head and pull elbows as far as possible behind the body 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 the hands on the back of the head.
Pull elbows as far as possible behind the body.

Wrist Flexors / Extensors Stretch

Proper Technique: 
For wrist flexors, stand with the arm extended in front, fingers facing outward and pull fingers/knuckles towards you with the other hand For the wrist extensors, extend the arm so that fingers face inward and pull the fingers and hand towards you with the other hand Targeted Muscles Wrist Flexors Wrist Extensors 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: 
Wrist Flexors
Wrist Extensors

Triceps Overhead Stretch

Proper Technique: 
Start by placing one arm behind the head with the forearm flexed against the upper arm Take the opposite hand and pull at the elbow towards the head and midline of your body Maintain an erect torso Targeted Muscles Triceps 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: 
Side View
Front View

Barbell Rotator Cuff Stretch

Proper Technique: 
Bend one arm behind the back at 90* Place the other arm overhead grasping the upper end of a barbell  Grab the lower end of the barbell with the arm bent behind the back Pull upwards on the barbell with the overhead hand to perform the stretch Targeted Muscles Shoulders Rotator Cuff   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: 
Bend one arm behind the back at 90*.
Pull upwards on the barbell with the overhead hand to perform the stretch.

Seated Anterior Deltoid Stretch

Proper Technique: 
Sit on the floor with the arms placed behind the body wider than shoulder width The fingers will be facing away from the body Slowly move the hips forward while keeping the hands in the initial positions Targeted Muscles Anterior Deltoid   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 the arms placed behind the body wider than shoulder width.
Slowly move the hips forward while keeping the hands in the initial positions.

Rear Deltoid Arm-Cross Stretch

Proper Technique: 
Bring the arm across the neck and grab it with the opposite arm at the elbow Push the elbow towards the neck while keeping the arm straight Targeted Muscles Rear Deltoid Lateral Deltoid 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: 
Push the elbow towards the neck while keeping the arm straight.

Knee to Chest

Proper Technique: 
Lie on the floor, face up, flex one knee and bring it 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 Musculature 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, flex one knee and bring it to hip level.
Grasp the hamstrings with both hands and pull the knee towards shoulder
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