Tennis Players

Warm Up and
Flexibility Guide
Including Sport Specific
Stretches and
Feldenkrais Movements

Copyright 2006 Marion Kregeloh and Marin Movement Center

The Power of a Well Rounded Warm-Up
In the 50’s and 60’s, it was easer to participate in the world of
tennis. No specific training program was being followed; other
than running laps, sprints and maybe doing some sit-ups and
push-ups.

Now we have gained more knowledge through sport science.

Athletes include training in mental skills, imagery, bio-
mechanics, Feldenkrais, yoga, nutrition, aerobics, flexibility and
strength training. Athletic preparation has become more whole-
body and even whole-person oriented.

To become a good tennis player, it is not enough to have good

stroke techniques. A balanced training program is crucial to de-
termine the quality of the play and keep you free from injury.

In this booklet, I am showing you how you can efficiently warm

up your body. This includes flexibility exercises as well as a
FELDENKRAIS based movement series that prepares your body
for the demands of a tennis match. These demands on your body
include extreme range of motion, (like reaching for a lob), a vari-
ety of body positions, rapidly changing directions and angles,
reaching for a shot, quick stops, serving and more. Whew! As
you can see, tennis can really push your body to the limit.

An unrestricted, flexible and well balanced and integrated body

will help prevent injuries and improve performance significantly.

Copyright 2006 Marion Kregeloh and Marin Movement Center 2

The essentials of a well balanced tennis fitness condition are:

1. Flexibility

2. Strength

3. Endurance

4. Power

5. Speed and agility

6. Optimum body composition

7. Anaerobic and aerobic fitness

All these characteristics of being in optimum shape is due to the

many demands of a tennis match.

Throughout all these movement events, the player has to stay in

optimal balance. This means the body needs to have the ability to
adjust and respond in a timely manner while maintaining its neu-
tral alignment (forces are spread evenly throughout the body to
avoid overuse of the area).

This way our body can always move from the “power point” or
“center”. This means more power, more freedom of movement
and less risk of overuse injuries. The FELDENKRAIS method is
a superior approach to such body wisdom.

3 Copyright 2006 Marion Kregeloh and Marin Movement Center

Risk Advisory
It is the nature of any exercise regimen to contain potential
risk of injury. The author of this program claims no liability
for any potential harm by doing these exercises. If you are
currently under the care of a doctor or physical therapist,
check with your practitioner before you engage in any of
these exercises.

Copyright 2006 Marion Kregeloh and Marin Movement Center 4

 Warm Up For Tennis
The warm up plays an important role in the player’s condition and
helps to prevent injuries. This prepares you for the match. The
body benefits from increased tissue temperature and elasticity,
elevated heart rate and can respond more efficiently to stretches.
A passive way to approach above elements is the application of
moist heat, e.g. heat packs or jacuzzi. Of course, this it not con-
venient for everyone’s schedule.

Here are several ways to warm-up for tennis players:

A. Slow jogging or jogging in place or on a treadmill

B. Low intensity stationary cycling

C. Medium pace walking

D. Calisthenics

E. Jumping jacks

F. Large arm circles

Do any of these activities until you break out in a light sweat —

somewhere between five and ten minutes.

5 Copyright 2006 Marion Kregeloh and Marin Movement Center

Copyright 2006 Marion Kregeloh and Marin Movement Center 6
Static Stretching
After your 5-10 minute warm-up.

For all stretches, follow these guidelines for maximum effective-

ness.

• Move slowly and smoothly

• Inhale deeply, exhale as you stretch to the point of motion,

below pain level and then ease back slightly.

• Hold for 20 seconds.

• Repeat 2-3 times

• You are stretching too far if you feel pain.

• Start with the tighter side of your body first.

• Do not lock your joints.

• Do not bounce.

• Stretch larger muscle groups first.

7 Copyright 2006 Marion Kregeloh and Marin Movement Center

Static Stretches
Trunk and Shoulder Stretch
Gently pull right elbow be-
hind your head. Hold this po-
sition while side bending to
the left. Switch arms and
bend to the right. Keep neck
aligned with spine.

Overhead stretch
Raise arms over head, hands
crossed, palms together. Gen-
tly stretch arms backwards as
high as you can. Comfortably
side bend to each side. Keep
neck aligned with spine.

Posterior Shoulder Stretch

Place left hand behind right
elbow and pull right arm
across your body. Hold arm
in this position. Switch arms
and repeat.

Shoulder blade squeeze

Interlace fingers behind head
and keep elbows straight to
the side while maintaining
upright posture. Pull elbows
back and shoulder blades to-
gether. Keep neck aligned
with spine
Copyright 2006 Marion Kregeloh and Marin Movement Center 8
 Wrist flexion
Straighten elbow and bend wrist
back.

Wrist extension
Straighten elbow and bend wrist
down.

Hamstring stretch
Straighten leg out in front of
you, knee straight and toes up.
Opposite knee is bent with bot-
tom of foot against opposite
thigh. Maintain straight back.
Reach hands towards foot.

Quadriceps Stretch
Stand on one leg and bend op-
posite knee grasping foot or an-
kle. Tuck buttocks in and keep
spine straight, not arched. Gen-
tly pull knee back.

9 Copyright 2006 Marion Kregeloh and Marin Movement Center

Adductor Stretch
Sit with knees out and bot-
toms of your feet together.
Gently lean forward, bending
from the hips, bringing chest
closer to your feet. Keep
back straight. You can use
elbows to put knees towards
the floor.

Lateral Hip Stretch

Bend both legs, feet flat.
Place left leg over right knee.
Gently lower both knees to
left until stretch is felt along
outer right hip or lower back.
Switch legs and repeat.

Piriformis Stretch
Start with right leg bent with
foot on floor. Place left ankle
above right knee. Slowly
bring right knee towards your
chest, hands holding right leg
behind thigh.

Hip Rotator Stretch

Lie on your back with legs
straight. Bend left leg 90 de-
grees and place across right
leg on floor. Keep upper
body and arms on floor.
Switch legs and repeat.

Copyright 2006 Marion Kregeloh and Marin Movement Center

 Iliotibial Band Stretch
Cross right leg over the left
and lean right hand against
the wall. Stand approxi-
mately three feet from the
wall. Gently push the right
hip away from the wall. You
should feel the stretch across
the outer hip. Turn around
and repeat on other side.

Calf Stretch
Face wall with one foot ap-
proximately two feet behind
the other, toes pointing for-
ward. Lean trunk forward
without arching your back.
Bend front knee and press
back heel into floor. Alter-
nate legs.

Spinal Twist
Sit on floor. Place right foot
across on outside of left knee
on floor. Place left arm in
front of right knee and gently
turn trunk, neck and head to-
wards right, looking over
right shoulder. Switch legs
and alternate sides.
11 Copyright 2006 Marion Kregeloh and Marin Movement Cen-
 Dynamic Stretching
Dynamic stretching simulates the sport specific movements with-
out the impact.

Do just before playing.

Besides the following stretches, practice your forehand, back-

hand, and serving while holding the racquet. Move in all direc-
tions.

Hip and Torso Twist

Hold racquet horizontally at
each end. Lift right knee and
bend right leg towards left
while moving arms towards
the right. Alternate arms and
legs.

Copyright 2006 Marion Kregeloh and Marin Movement Center

 Dynamic Groin Stretch
Hold racquet in both hands at
end of handle with head of
racquet on floor. Feet a little
more than hip width apart
with toes slightly pointed out.
Lean forward from hips and
keep back straight. Bend both
knees. Slowly shift your
weight from one leg to the
other until you feel the stretch
in your groin.. Move back
and forth and pause briefly on
each side.

Overhead Stretch
Hold racquet on each end.
Arms overhead, bend torso
left and right, shifting weight
from side to side.

13 Copyright 2006 Marion Kregeloh and Marin Movement Cen-

Rotation Stretch
Hold racquet horizontally
each hand on one end. Twist
torso side to side. You
should feel lengthening on
the side of your torso and rib-
cage as well as spinal twist.
Make sure to shift weight
over your feet. Move your
whole body, not just your Rock Climbing Stretch
back. Reach arms overhead and
move arms as if rock climb-
ing. Allow your torso to
move along. The opposite
heel will come off the
ground. You should feel the
stretch on the side of your
torso.

Copyright 2006 Marion Kregeloh and Marin Movement Center

 FELDENKRAIS Exercises
These movements are a combination of dynamic stretches with
whole body movements. They help you to improve your whole
body flexibility, reduce chronic muscle tension, prepare the body
for more efficient timing and speed, develop awareness of our
power centers and are an ideal daily regimen. You can do any of
these exercises at any time, not only before your match.

When done regularly, they help to improve your natural move-

ment patterns in making movement easier, less efforting, reduces
stiffness, expand breathing capacity and make any part of a com-
plete tennis conditiong program more efficient.

Many people have described FELDENKRAIS exercise as the

ideal anti-aging exercise.

It is the scientific movement approach that builds a healthy foun-

dation for flexibility, strength, power and speed.

Repeat each exercise for up to 20 times or as desired. A daily five

minute routine will assist your body to adapt healthier and freer
movements. You may also notice a lasting improvement in pos-
ture.

15 Copyright 2006 Marion Kregeloh and Marin Movement Cen-

Feldenkrais Exercises

Squat and Spiral

Bend your knees, feet hip width apart. Bend from hips while
keeping back straight. Come up to standing while reaching up
and to the right with your left arm. Follow the movement with
your head and eyes. Return to squatting and repeat movement to
the other side.

Copyright 2006 Marion Kregeloh and Marin Movement Center

 Fold from the Center
Stand upright and bend hips
and knees while torso folds
down and hands reach to-
wards the ankles. Slowly re-
verse movement. You should
feel lengthening in the spine.

Lengthen and Shorten Arm

Lie on your side with both
legs bent with knees on top of
each other. Arms stretched
out in front on top of each
other. Slide upper arm for-
ward until you notice turning
in your back and neck move-
ment. Slide arm back and
shorten it relative to opposite
arm, turning torso and head in
opposite direction. You may
notice the pelvis and knee
moving at the same time.

Opening the Chest

Lie on your back with knees
bent and feet standing.
Stretch arms out to the side at
shoulder level. Tilt knees to
the right while turning head to
the left. Alternate sides. Feel
the lengthening through the
front of your shoulders, chest
and spine.
17 Copyright 2006 Marion Kregeloh and Marin Movement Cen-
Opening Hip While Reaching With Arm
Lie on your back with left leg bent and right leg straight. Right
arm above your head on floor. Press left foot into floor, lengthen
left knee away from you, while left side of pelvis lifts off floor
and left arm reaches towards right hand. Look towards hands.
Feel the opening in your left hip joint while rotating back. Avoid
over extension of neck. Slowly reverse movement and alternate
sides.

Shoulder Arm Clock (Opposite page)

Lie on your right side. Imagine a clock dial on the floor under
you. Move your left arm around the clock. Start with your arm
in front and move the arm clockwise allowing torso and head to
move along in each direction. Follow the movement of your left
arm with your eyes. Imagine your arm is being moved by your
torso. Repeat. Then move counter clockwise.
Copyright 2006 Marion Kregeloh and Marin Movement Center
 Shoulder Arm Clock

19 Copyright 2006 Marion Kregeloh and Marin Movement Cen-

Hands Holding Feet
Lie on your back. Bend one
knee at a time towards you.
Reach and hold left hand to
left foot and right hand to
right foot. Gently stretch one
side at a time, lengthening
right leg and right arm to-
wards ceiling and then left
arm and left leg.

Author—Marion Kregeloh, PT, CFP

is a physical therapist and certified Fel-
denkrais practitioner with 20 years ex-
perience in rehabilitation, work injury
recovery, functional integration and
aquatic therapy. Her whole body
physical therapy methods and educa-
tional programs help athletes become independent in their fitness
programs and give them tools for life that help prevent future in-
juries. You can reach her at Marin Movement Center 415-461-
7528 or at http://MarinMovemement.com.

Copyright 2006 Marion Kregeloh and Marin Movement Center