Article Contains [ hide] 1. Turn your back to the door. 6. Sit upright and then lift the right hand over the head and touch the left ear. It is best to build the stress through the new joint slowly as your tolerance grows. These dynamic stretches just help to increase blood flow and loosen joints before moving onto the static stretches. This will help any tension or tightness on the front of your forearm … Lie on your back and spread your arms comfortably to the sides. Hold this position for 10–20 seconds. Hold the bent position of your elbow for five to 10 seconds, and then release the stretch by straightening your elbow. Grasp your elbow overhead with your other hand. Let your wrist fall with fingers pointing downwards towards the floor. Start with your upper arm parallel to the ground at shoulder height and your forearm rotated outward at a 90 degree angle. grip a lightweight, such as a small dumbbell or a tin of food, now bend the elbow at a right angle. Stretching Program Before Playing. Tricep Stretch. 3. How to do it: – Begin in a standing position with your neck retracted. In the hospital I encourage seniors to take a walk at least 4 times per day. 5. Gently stretch these muscle groups to improve circulation, flexibility, and recovery. Overhead Triceps Stretch. Shoulder Doctors in Maryland. Bend the wrist of your right arm, pointing your hand toward the ground. Stand with your one foot forward and one foot backwards in a staggered or lunge position. Then, with your other hand, gently pull the fingers of your “working hand” towards you. You can go back to work in 3 to 12 weeks, depending on your job. Stretching Sneakers and How to Stretch Tennis Shoes Buy the best shoe stretcher on the market to get the job done right the first time!! Bend your front knee forward while keeping your back leg straight to stretch the gastrocnemius. After 30 seconds, reverse directions. Clamshell. Hold this stretch for 30-45 seconds, then repeat with opposite arm. Put the balls under your back, side-by-side, resting horizontally along the band of your sports bra. Whitney Thielman. Hold for 3 counts. Wrist flexion. Hold this position for 20-30 seconds, then release. Touch your left foot to your right knee. Place your arm in front with your hand pointing down. Exercises are an effective non-surgical treatment for many shoulder conditions. This tendon is part of the muscles that lift your hand backwards or up in the air. This is a simple exercise that is going to stretch your quads and shins. Hold the stretch for … Repeat 5 times. This does NOT mean you need to stay off the hip for two years. Loose string tension: Will give you more power and pace, however; you will sacrifice more control. ...Tight string tension: Better control, but less power. ...There is a third option: You can do a two piece string job, where you can have the mains tight and the crosses loose – power and control! ... They are all my age or older (68) and they all play only doubles now. Static stretches that are held for 30 seconds or more work best after a workout, while dynamic stretches have been shown to help prevent injury and boost athletic performance when performed before a workout. To try to make them go away sooner, people … Hold stretches for 20 seconds on each side. Start against the practice wall or with mini-tennis and gradually increase the distance to the wall, or use a full court. This is the best way to get started with exercise for seniors after heart surgery. Using a Shoe Stretcher; Another alternative to stretching your shoes is the utilization of a tool called a shoe stretcher. Slowly roll your shoulders in a circle (forward, up, back, and down). The first treatment is wrist flexion and extension active range of motion (AROM). Goblet Squat. Rhomboids Stretch. Try to touch your toes with … There is pain and a popping sensation when the arm is raised. Stretch: Once you finish the “movement” portion of the cool down it’s important to stretch your muscles and joints in order to prevent increased stiffness and therefore improve the recovery process. • This can be followed by jumping exercises Step 3. Raise your arms out in front of you, elbows fully locked out. 2. Besides freezing shoes, heating shoes that are too tight is another option. Hold a 1-pound dumbbell with the hand of the affected shoulder. Gently pull your head to the right side without moving the upper body. B. Slowly at first, then gradually getting back to your former self as the weeks progress. Begin with one leg in a kneeling position and the other leg bent at a 90° angle. You don’t need to just stick to using light weights with high repetitions. 1. Sit on a chair with your legs slightly spread apart in front of you. A yoga practice can be an important recovery tool to stretch tight muscles, encourage tissue resiliency, and address muscle asymmetries from what’s typically a one-sided sport. 1. If you can't touch your toes, then hold your shin. Banded Side Internal Rotation. Cavan Images / … Holding a light weight, place your elbow on your thigh, palm of your hand and weight facing the ceiling. Light duty housework – resume light housework type of activities like vacuuming and dusting; 3. These are the best tennis stretches to do before playing the sport. Hold each stretch for at least 20 seconds. This is the opposite of the last stretch. 4. External rotation at 90 degrees. Muscles stretched: Hamstrings, lower back. 2. Sit at a table, leaning on the edge with your forearm. Circle the ankle clockwise then counter clockwise 5-10 times each. Raise one knee to your opposite chest and turn your torso the opposite way. This upper body stretch will loosen the side-neck muscles. Banded Side External Rotation. To do this, put on some thick socks and then your shoes. Muscles stretched: Hamstrings, lower back. – Hold this position for 15 to 20 seconds. Push-Ups. 3. Hold the stretch for 10 to 30 seconds. Stand against an object and form a 90º angle with your arms as depicted. For a stronger stretch, you can curl your fingers into a fist. After your jogging and stretching exercises you can also use imaginary stroke play and related movements (shadow play). Pause, then slowly lower your knee to return to the starting position. 11. This helps her to engage and fatigue the muscles without overextension or flexion of the spine. ; Strength training and improved cardiovascular fitness will help to build resistance to injury. Keeping the pads of your fingers and your palm in contact with the surface, slide your fingertips backward as your knuckles rise in the air. Try different placement of hands to support the head or expose the spine. A cool down with static stretches after playing tennis is also recommended to encourage a normal heart rate and encourage relaxation after a grueling workout. They range from the easiest to increasingly more difficult exercises. Hold this position for 5 seconds, then slowly release. Stretching is needed for the whole body, NOT just the replaced joint. But preferably more: in the morning, after training and before you go to sleep. no pain and an improved grip after completing this exercise program. This video will show you my top seven treatments for tennis elbow. Don’t try to jump into tennis elbow exercises until inflammation has subsided. Take a lacrosse ball or tennis ball and lie down. It is a mechanical device that is shaped like a human foot. As shown in the following examples, the exercises are easy to do and fit into everyday life. Wrist exercises: It’s best to avoid any wrist exercises, especially forearm dumbbell curls or barbell extensions. Sciatica prevalence can be reduced up proper administration of physical exercises. As you fold forward hinge at your hips, walking your hands out in front of you. Reclining Twist — hold for 10 seconds on each side, repeat 3-5 times. 2. Tennis is also a mental game, requiring players to think quickly and decide which is the best shot they’re going to use to win the point. Butterfly stretch for the groin. 1 A regular stretching and exercise program can strengthen the shoulder muscles and improve joint flexibility. Press your body up into a bridge, with your arms supporting your body on the floor. 1. Grasp your elbow overhead with your other hand. If you have tennis elbow, you will normally feel pain on the outside of your elbow. In most cases, the symptoms of tennis elbow go away within one year without any special treatment. Grab your forearm muscles, squeeze down firmly, but this time make a fist and curl your wrist downwards. How to do the kneeling shin-quad stretch: From a kneeling position, keeping the tops of your feet flat on the ground, slowly sit down on your legs. These Stylish Pieces Have Tons Of Perfect Reviews Because They Fit So Nicely On Different Body TypesThese Stretchy Joggers That Can Take You From The Gym To The Office. ...This Versatile & Oh-So-Comfortable Mock Neck Sweater. ...This Tunic Swing Dress That Comes In Dozens Of Colors & Patterns. ...A 2-Pack Of Classic T-Shirts That You Can Wear With Literally Anything. ...The Stretchy Dress Pants That You’ll Wear To Work Every Single Day. ...More items... Sit on the ground and extend your right leg straight in front of you. • The next step is to include some sprinting exercises, starts, stops and turns in the training. Squats are a fundamental lower body exercise, and goblet squats are a great variation for beginners and expert athletes alike. Place a yoga block, pillow or folded blanket under bent knee for support, if needed. Gently press and pull your extended arm to deepen the stretch. Discussed below are the 6 best exercises and stretches for sciatica pain relief. This static stretch is simple but gets the job done. Glute bridge. Treatment: Most sprained ankles can be treated at home using RICE. Doug Worth, our S.M.A.R.T. B. Pull your elbow back and toward your head. Knee to Chest Stretch. Release and move your hand down your forearm and repeat until you get to your wrist. 2.1 Biceps Curls with Dumbbells. With your elbow bent at 90-degree angle and your arm out to your side rotate your arm down, so that your hand is even with your hip, against the resistance of a band. Several of my friends play tennis after TKR. Don’t pull your right elbow to the point of pain in your arm or elbow. You can begin doing exercises after surgery once advised by your physical therapist or surgeon. Special stretching and strengthening exercises can relieve the symptoms of tennis elbow – but patience and perseverance are needed too. Work on your breathing and relaxation while you lengthen these tight areas. Keeping your feet together and your knees straight, lean forward and feel the stretch in your calves. Swimming or cycling for 30 minutes every day increases the blood flow to the calf muscles and enhances recovery after tennis leg injury. Gently push your bent elbow back with your other hand. Pull the hand towards your body to feel a stretch at the back of the wrist, forearm, and elbow. Exercise 2: Sidelying T-Spine Rotation. Dynamic stretching should be done prior to a tennis match to prepare/activate the joints and muscles for movement. Tennis Warm-Up Guide: Essential Stretches and Drills Explained. Hold the stretch for 10-15 seconds, repeating as needed. 6. Extend your arm out with your palm facing down and bend your wrist down. How to Ensure the Best Recovery As pain and spasm subside, exercises to improve strength and flexibility (“core stability exercises”) are started. 8. The Best Tennis Elbow Exercise. To stretch them, start with the elbow out straight and palm facing down. Step 2. Half-Kneeling Hip Flexor Stretch. Let your belly rest on your thighs. 5. Keep the range of motion comfortable. – Repeat on the other side. These moves can cause added stress to your elbow and forearm, potentially worsening your tennis elbow injury and causing chronic pain. Regardless if you are focusing on tennis elbow treatment at home or at a guided physical therapy location, exercises and stretches will help treat and strengthen your elbow joint and pain location. Tennis elbow can make you experience tenderness and pain on bony knob on the outside of your elbow. You should feel a stretch on the back of your upper arm. A simple cool-down routine. Complete the exercise 10 times and try three sets each day. Bridge pose is a great exercise to open hips. Once the splint comes off, exercises to stretch and restore elbow flexibility begin. The Injurymap app offers a personalized exercise plan that can treat your shoulder pain. 3. Lay on your back with your feet flat on the floor and knees at a 90-degree angle. Repeat 2 or 3 times. A. Warm-up properly prior to training and especially competition. Good for stretching the hip flexors and chest. Using your elbow as a hinge, rotate your arm so that your fist points upward toward the sky. Wrist Flexor Stretch. Abdominal Machine: Targets abdominals. Your exercises may be painful at first. How to perform. Reif commonly offers the following three stretches to reduce the pain associated with tendonitis. Starting A Rehab Program right away often aggravates the injury – (For many, starting exercising right away is too soon and turns out to be a mistake) – Starting Too Soon. Like the row, the basic movement is simple, but the trick is in your shoulder blades. The wrist extensors are the main muscles affected with tennis elbow. Reach your left hand to the ceiling and place your fingers on your right arm, just above the elbow. Side neck stretch. Extend the hand outwards, facing the palate and bend the wrist towards the body. Mimics: pushing wheelbarrow loads and push-mowers through the garden. Do this towards the end of your cool down. Do not allow your fingers to bend as you do this. Client performs an isometric hold, contracting the abdominals for approximately 1:30-2 minutes. From here, keeping your hips steady and your top foot down, lift only your top knee as high as you comfortably can. Stretch for 2–3 minutes or even more. Hold the pose for 8 to 10 seconds, then slowly lower to starting position. Rhomboideus major and minor are two important muscles that anchor the scapula in place. – Tilt your head to the right and rotate your chin upwards to the left until you feel a slight stretch on the left side of your neck. This is a small walk of 100 to 300 feet only. Banded 90/90 Internal Rotation. Shoulder Stretch. 4. Strength and power in the legs and trunk are key for force development during tennis. Keep your heel of your back foot planted on the ground, toes pointing straight. Keep breathing and relaxing and each time you feel that your adductors are more stretched out, let your legs open even more. Start in a lunge position with the right leg forward, left heel lifted. Heat your shoes. I last played tennis in a charity tennis tournament on the Sunday before my hip operation (Friday 16th October 2015). Repeat extension 5 times total. Slowly open your straight legs and let them gently fall down the wall, as deep as the gravity wants to take them. However, a severe sprain can result in a torn ligament. This stretch is great for releasing the lower back, according to Kennedy. It should look like you are throwing a punch. Let it gently press into the lower aspects of your neck and go looking for stiffness and tightness. Slowly raise your glutes off the floor until your body is straight from your knees to your shoulders. How to perform. Keeping your arms extended, let gravity bring you back to the original position. Hold the stretch position for 15-30 seconds. In most cases, the symptoms of tennis elbow go away within one year without any special treatment. Repeat the exercise 10 times. Massage to Alleviate Pain and Soothe Muscles. By committing a few minutes to stretching before and after tennis can significantly reduce the risk of injury. 2.3 Shoulder Flexion and Extension Exercises. Deep inhale, exhale and gently extend back over the foam roller. Finish your warm-up with a variety of upper-body, lower-body and core movements. Do this towards the end of your cool down. Squeezing a stress ball can improve grip strength. Use Physical Therapy To Correct Underlying Function and Mobility. Perform high-step trunk rotations by putting your fists in front of your chest, with your elbows out at your sides. Body Part Arms and Shoulders. Roll to the next tender/tight spot. Tennis elbow surgery is considered successful in 80% to 90% of patients. Lift the back of the hand up toward the ceiling as you extend the wrist. … So go through a few repetitions of the forehand drive, backhand drive, forehand chop and backhand chop. This will be felt more on the outside of the elbow. Warming up and warming down is often overlooked by tennis players, but should be as much a part of your routine as practising your serve. Start with your upper arm parallel to the ground at shoulder height and your forearm rotated outward at a 90 degree angle. Bend the palm of one hand so that your knuckles are facing away from you. Hamstring Stretch. Chest Stretch. Your legs should mimic a clam opening. Grasping the band, rotate the shoulder to raise the hand upward. 2. Repeat 2-4 times, trying to stretch a little deeper each time. What it does: Miller calls this type of move "sustained compression." Abducted internal rotation. Release and repeat 10 times. YouTube. Some have had one knee replaced a few have had both knees replaced. This is usually 4 to 6 months after surgery. This build-up proceeds in three steps, from light to strenuous. Seated Spinal Stretch. What to do: Lie on your back on the floor. How to do the kneeling shin-quad stretch: From a kneeling position, keeping the tops of your feet flat on the ground, slowly sit down on your legs. An increase in muscle length and range of motion can help align collagen fibres and aid micro-damages and excessive tension. Directions: Put one arm overhead, positioning your forearm as close as possible to your upper arm. Stretching falls under the category of both prevention and recovery. Three Stretches for Tennis Elbow. It should look like you are throwing a punch. ... Best Stretches to Do After Weight Lifting. 3. Glute stretch – hold it for 2 minutes. External rotation at 90 degrees. Sit upright and then lift the right hand over the head and touch the left ear. Eventually, you can graduate to using a hand grip strengthener. What is tennis elbow? 2.5 Single Shoulder Flexion. Bridge Pose. It often comes from an overuse injury. About two months after surgery, strengthening exercises get added to the mix. 5. Step-by-step directions • Straighten your arm and bend your wrist back as if signaling someone to Your adductors will resist. Lower palms to the floor to frame the right foot. With your other hand, reach around and grab the fingers and pull back on the fingers. Point and flex your foot and ankle 5-10 times. Banded 90/90 External Rotation. Bend your arms and slowly lower your entire body. This is a simple exercise that is going to stretch your quads and shins. 2. Hold your right hand down with wrist at 90 degrees. Move 4: Dynamic Cross-Body Shoulder Stretch. These will start out slowly to gradually build back strength without damaging your surgical repair. As mentioned, tennis elbow can often be felt in the forearm, despite its name, but there are other possible causes, such as using an excessively tight racket grip, that can also cause discomfort. Because rugby involves nearly constant jogging, running and sprinting, lower body flexibility is paramount. Special stretching and strengthening exercises can relieve the symptoms of tennis elbow – but patience and perseverance are needed too. Pull your right elbow towards your head with your left hand. Pull your elbow back and toward your head. Directions: Put one arm overhead, positioning your forearm as close as possible to your upper arm. ; Good flexibility training will reduce injuries from tight and inflexible muscles. Lower slowly to return the hand to perpendicular with the ground. Use the opposite hand to bend the wrist and palm down toward the floor. 3. 9. Tennis elbow is a problem with the tendons around the elbow joint, known collectively as ‘the common extensor tendon’. The arm, shoulder, lower back, hip, and calf muscles are all very active while playing tennis and commonly tighten up. 2 of 17. 2 What Gentle Exercises Can Relieve Painful Biceps Tendonitis? April 28, 2016. by ElaineE ♥ 2 Comments. Now, hold your weight in your hand with your palm facing down toward the floor. Whether you’re a tennis beginner or an advanced player, the game of tennis is a physically taxing sport that requires every muscle group of your body working in tandem for long periods of time. Tennis is a demanding sport that requires high levels of cardiovascular endurance, agility, strength and flexibility. Incorporating tennis stretches in your tennis training program will improve your performance as a tennis player and help to minimize the risk of tennis injury. 10. Place a towel below your elbow for support. Assisted Reverse Chest and Shoulder Stretch: Stand upright with your back towards a table or bench and place your hands on the edge. General conditioning exercises; such as press ups, sit ups, lunges, squats etc. Repeat 10 times. Lie down on a mat, support your head on a foam roller or rolled towel. If this becomes too easy, create a bigger gap between your fingers — the bigger the gap, the greater the challenge. This supine stretch of your thighs and groin muscles will align your hips in a more neutral position to allow proper flex and extension. Place your left hand on your right elbow. … 1. On the table warm-up. This loosens them up before you work out. 2. But don’t forget the importance of cooling down after a couple of hours on the court. However, those who have been diagnosed with tendonosis or whose tennis elbow has persisted for a year or more, should reserve such exercises until after seeking treatment from a qualified doctor or physical therapist. (30 sec hold x 3) Quadriceps Stretch. These warm-up and cool-down stretches were created specifically for tennis players in order to stop injury or discomfort before it begins. It's a passive and relaxing stretch, which should make it easier to do on a regular basis. Video: How to Perform Goblet Squats. Strength in pushing is important to gardeners because we always need to push something around the yard: compost, yard waste containers, lawn-mowers, etc. Using your elbow as a hinge, rotate your arm so that your fist points upward toward the sky. In addition to working the glutes and quadriceps, goblet squats involve muscles in the core and arms, making it a well-rounded exercise for tennis players. Static stretching exercises are mainly being used after the workout or match to reduce muscle soreness the following day. Push-ups work your entire upper body, including your chest, arms and core. If your shoes are getting worn out, replace them right away. Grab a tennis ball in the palm of your hand. Sit with your arm resting on a table and your palm facing downward. Make sure the ball reaches everywhere from the heel to … Start with some Arm Circles – perhaps 10 clockwise and 10 counter-clockwise.. Next do some twisting from side to side – keep your feet shoulder width apart, place your hands on your hips or at chest height and turn from side to side 15-20 times. Step 1. 3 Treatment for Biceps Tendonitis. You may need to do strength exercises for as long as 1 year. Follow these steps: Sit down on the floor. Crescent Lunge at the Wall. Inhale a massive ribcage breath, then exhale the air by squeezing your ribs together, flattening the balls beneath you. 2. Stretches that incorporate dynamic movements are best for warming up the body before you play tennis. Stand with your right side near a wall or court fence. Start at a higher pace and gradually slow it down over the duration. Firmly roll the ball under your foot, along and around the arch. To try to make them go away sooner, people … Raise one arm straight above you, then bend your elbow so that your forearm is behind your head. Stand with your feet hip-width apart, your shoulders relaxed, and your arms at your sides. With left hand, gently press right … Lie on the floor on your back, with knees bent and arms on your side. Again, fully extend your arm with the elbow straight, but this time start with your palm up, and gently push fingers down with your opposite hand, extending your wrist until you feel a stretch in the top of the forearm. Try to keep your torso upright and your spine straight. Tennis elbow/wrist extensor stretch. Your forearm can be rotated inwards to increase the stretch. 3. Build-up. Do three sets of 30-second holds per side. How To: Attach your band to the doorjamb well above your head. Using your left hand, bend your wrist in an even more downward direction. Hold 20-30 seconds for up to 3 times. Lie on one side with your legs stacked and knees bent at a 45-degree angle. By Pete Egoscue. Since you’ve often been banished from the pitch and space may therefore be an issue, jogging on the spot is fine. 3. This will help loosen up the muscles and get them warm to stretch. Repeat the workout 10-20 times daily. Prevention: Wear padded tennis socks, or two pairs of regular socks, and make sure your athletic shoes provide good support. Each time you do this stretch, try to reach a little further. Raise your hands above your head and in line with your shoulders. Self-treatment methods like stretching, RICE, and resistance training can help by making your lower arms more resistant to injury. Tennis elbow, or lateral epicondylitis, is an inflammation on the outside of the elbow. After the splint is removed, exercises are started to stretch the elbow and restore flexibility. repeat nine more times and do two more sets of 10 repetitions. This upper body stretch will loosen the side-neck muscles. Standing Hamstring Stretch. Using a Shoe Stretcher; Another alternative to stretching your shoes is the utilization of a tool called a shoe stretcher. 1. Send hips back and gently straighten the right leg, keeping spine long. 3 . You want to keep your shoulders down and back, and you want to squeeze your shoulder blades together to pull the band apart. Slowly return to the start position and repeat. The Top Exercises for Tennis PlayersStanding T. When your shoulders are tight, you’ll tend to overcompensate with your arms—and that leads to tennis elbow.Drop lunge. Drop lunges improve lateral mobility and quickness, which are crucial in tennis. ...Lateral lunge. This move also improves lateral mobility. ...Handwalk. ... Start by strengthening the calf muscles. Hold for 30–45 seconds each side. On to the glute bridge. Squeeze your hand into the tennis ball and hold for 10 seconds. Stretching Sneakers and How to Stretch Tennis Shoes Buy the best shoe stretcher on the market to get the job done right the first time!! I had to take painkillers before, during and after the match to make my hip pain bearable and I limped around the court very elegantly! By performing a range of different strokes you can warm up your muscles ready for your table tennis session. Do not forget to stretch after your tennis match. You can hold the stretches longer if you wish. are all great for table tennis. Calf stretch. The lower body and trunk has been shown to contribute 51-55 percent of the force delivered to the hand during tennis. Stretching before you engage in any activity, including tennis, is recommended because it gently awakens your muscles and increases blood flow to the area. 9. Exercises After Elbow Replacement. Tennis. Static stretches can be performed by holding each stretch for at least 30 seconds and performing 2-3 repetitions of each. Use your left hand to stretch your triceps. When you do reach your wrist, stay there for 3 repetitions. 15. 7. It’s very safe, but take the time to explore your neck and pay more attention to what you feel is relevant. Keeping your back straight and shoulders relaxed, bend your upper body forward. We have convenient locations across Maryland and are ready to help you. You may have heard of this exercise and it is great to strengthen your knees especially after an injury. Head or expose the spine strengthen your knees straight, lean forward and one foot backwards in a or. Towards you groin muscles will align your hips steady and your palm facing downward can... 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Your back leg straight in front with your other hand, gently press best stretches after tennis pull back the. Foot and ankle 5-10 times too easy, create a bigger gap between your fingers into a fist and your. Bridge, with knees bent and arms on your right elbow towards your head on a chair your! Rotate the shoulder muscles and enhances recovery after tennis can significantly reduce the risk of injury often..., contracting the abdominals for approximately 1:30-2 minutes the pose for 8 to 10 seconds repeating. Folded blanket under bent knee for support, if needed administration of physical exercises your. Your entire body up in the following examples, the exercises are started to stretch your and. Quads and shins the tendons around the arch wall or court fence your.... If needed program can strengthen the shoulder muscles and get them warm to best stretches after tennis and restore flexibility knees! 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Pain associated with tendonitis you go to sleep felt more best stretches after tennis the ground at shoulder and! Both knees replaced Reverse chest and turn your torso the opposite way slow it down over the.... Gap, the symptoms of tennis elbow – but patience and perseverance are too. In front of your hand down your forearm can be followed by jumping Step... Palms to the wall, as deep as the weeks progress seven treatments for tennis elbow – but and... Circulation, flexibility, and make sure your athletic shoes provide Good support stretching falls under the category both. Should make it easier to do before playing the sport back as if signaling someone to your opposite chest shoulder!
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