Golfers and Tennis Exercises

Stand straight with feet apart.

Support your back with your hands while bending your back as far backwards as possible. Keep your knees straight during the exercise.

Repeat 3 times.

Standing with hips and knees bent. You might want to hold a stick behind your neck as shown; alternatively croos your hands behing your head.

Twist your upper trunk keeping the pelvis still. The movement should be small and relatively quick.
Repeat 20 times.

Stand with the leg to be stretched on a footstool.

Flex your ankle and push the heel towards the footstool keeping your knee straight. Hold approx. 20secs. – relax. Then bend your upper body forwards from your hips keeping your back straight. You should feel the stretching behind your knee and thigh.

Repeat 2 times.

Stand holding on to a support with one hand and to the ankle with the other hand.

Pull the ankle towards your bottom, then try to straighten the knee approx. 20 secs. while resisting with your hand. Relax your leg and repeat the exercise pulling the ankle a little bit further. Return to starting position.

Repeat 3 times.

Stand or sit.

Stretch one arm over to the opposite shoulder by pushing it at the elbow with your other arm. Hold the stretching approx. 20 secs. – relax.

Repeat 2 times.

Stand or sit. Bend and lift the arm to be stretched.

Grasp your elbow with the other hand and push back and down until you can feel the stretching at the back of your upper arm. Hold the stretch for approx 20 secs.

Repeat 2 times.

Stand in a walking position. Bend your elbow and support the forearm against a door frame or corner.

Gently rotate your upper trunk away from the arm until the stretching can be felt in the chest muscles. Stretch approx. 20 secs.

Repeat 2 times.

Elbow extended,palm facing down.

Let your hand drop down then gently stretch your other hand. Hold 20 secs.

Repeat 2 times.