Stretching

The billiard movement is very one sided, which means that one side of your back and your arm muscles are more trained than the other side. So make sure to include some stretching especially for your upper body (including back, shoulder, chest  and neck muscles).

Always be  careful when stretching. Make sure you do it slowly and carefully. When you stretch you should feel a slight tension in your muscles and not be in pain.

Don´t do this stretching routine when you have injured musles/joints or any kind of problems with your spine. Please talk first to a doctor or fitness trainer.

1: Neck

Stay up right and let you arms hang down. Now try and push the right arm towards the floor and at the same time tilt your head a little bit to the left. Make sure you don´t move your upper body. As soon as you feel a little tension in your neck muscles, stop and hold that for 10 seconds. Then change the side. Do both sides 2-3 times.

2: Chest muscles

Stay sidewards to a wall with your right shoulder touching the wall. Now go with your right leg one step forward and put your right arm back (horizontal – the whole arm is touching the wall). Now try to move your upper body slowly to the left side. As soon as you feel a tension in your right chest muscle stop and hold that for 10 seconds. Then change side. Do both sides 2-3 times.

3: Shoulder

Stand up right. Put your left hand on the right ellbow. Now try and slowly pull the right arm in front of the chest to the other side. As soon as you feel a tension in your shoulder stop and hold that for 10 seconds. Then change side. Do both sides 2-3 times.

4: Back (right and left side)

Stand up right and put the right arm straight up (pointing to the sky – upper arm right next to your ear). Now try and bend your upper body slowly to the left side and the arm goes with it. As soon as you can feel a slight tension in your right side, stop and hold that for a few seconds. Then change side. Do both sides 2-3 times.