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LTA Home Play Tennis at home At home standing stretches

At home standing stretches

3 MINUTE READ

Feel like you don’t have the time or space to fit in daily exercises to help improve your mobility? Like many still working from home, it may be challenging to find a way to keep active throughout the day, especially if you’re working in an environment with little to no space. However the truth is, you can fit in simple and effective exercise from anywhere at any time.

Luckily for us, LTA Physiotherapist Anna Poyser is on hand to prove that you can help your body stay healthy no matter where you are, just by taking the time to stand and stretch.

Anna works in the LTA’s Performance Team providing support and guidance to pro-UK tennis players, both at home and on the Tour. In the third of her series of Tennis at Home physio exercises, Anna will take you through nine static standing stretches that will help incorporate some flexibility and mobility training into your working-at-home routine that will reduce any aches and pains, helping you stay happy and healthy.

Standing static stretches

These stretches help to release muscles that may have tensed up from sitting at a desk, or to ease aches and pains following exercise. Better yet, no additional equipment is needed for these exercises and they are suitable for all levels.

Gastro/soleus stretch

Hold onto a wall for support and come into a lunge position. Bend the front leg and straighten and stretch the back leg feeling a stretch to the calf. Then, bend that leg to stretch the deeper calf muscle – the soleus.

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Groin stretch

Take your feet as far apart as comfortably possible. Fold forward from the hips and place your hands towards the ground. Bring your weight forward into your toes to increase the stretch.

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Hamstring stretch

Stand with your feet hip width apart. Fold forward from the hips and take your hands towards the ground. Bring your weight forward into your toes to increase the stretch.

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Chest stretch

Stand with your arm at a 90 degrees angle against the wall and rotate your body away from your arm to feel a stretch into the chest.

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Quadriceps stretch

Support yourself for balance by holding onto the wall or a chair. Take one foot towards your buttocks and use your arm on that side to assist bring your foot closer. Ensure that you keep your knees together at all times and make sure you are standing tall with your pelvis tucked.

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Side stretch

Stand a few feet away from a wall. Lean over and reach the wall with both hands to feel a stretch across the side of your body.

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Spinal extension stretch

Either do this standing up or lying on your front. Make sure you move your hips forward and elongate your back. Be careful not to compress down on your lower spine.

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Spinal flexion stretch

Stand with your feet hip width apart. Fold forward from the hips and take your hands towards the ground. Bend your knees and bring your weight forward into your toes to increase the stretch.

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Wrist extension stretch

Keep your arms at shoulder height and ensure that they are straight. Flex and extend the wrist and apply an over pressure with the other hand.

wrist-extension-stretch.jpg

Download all exercises as activity cards...

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Don't miss out

Want to find more physio exercises you can do from home? Head to the LTA’s Tennis at Home Hub and give Anna’s ‘At Home Physio’ or ‘Seated Yoga’ exercises a go.

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