Like any sport, it's important to warm up and cool down properly to prevent injury. After a while, tennis can start to take it's toll on your body, if you don't. So, today we are here with three stretches for your shoulders you can do before and after tennis to help prevent injury. 


Tree Hugger Stretch

This is great to get to the muscles behind your shoulder blades and stretch them out. Send you arms out in front of you like you're hugging a tree - make the tree a thick one in your imagination - one that your arms can't reach all around. Tuck your chin to your chest and you should feel the stretch right across your shoulder blades, and trapezius muscle. Sometimes when you're holding more tension than usual you could also feel it down your arms. Hold for a minimum of 30 seconds and a maximum of one minute. 


Chest Stretch

This pose is perfect for stretching the chest. Which gets worked pretty hard during a game of tennis. Stand with your left side near a wall or fence. Step your left foot forward, and place your left hand against the wall so it rests slightly behind you and so your torso is twisted towards the wall. Your elbow should be bent at about 90 degrees and held at shoulder height. Bend your right knee and drop down into a lunge until your left knee is right above your left ankle (make sure your knee stays in line with your 2nd toe and heel, and that it doesn't over shoot your foot- Protect your knees. Slowly turn your chest forward. You should feel a slight stretch your chest. Hold for 30-60 seconds before switching sides.  

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Puppy Stretch Using The Wall

This stretch is a modified Downward Facing Dog. The stretch lengthens your spine and releases tension from your shoulders. You may also feel it in your hamstrings, to take them out of the equation just place a small bend in the knee. Press your hands firmly into the wall or gate (if you're on the court) and engage your lower belly to prevent your spine arching. This really feels good after tennis (in our opinion). Hold for a minimum of 30 seconds and a maximum of one minute.