Cat-Cow is great for tennis and basketball players. It provides a gentle massage to the spine. Stack your shoulders over your wrists and hips over knees. Make sure you toes are invisible behind your knees. Spread your hands like star fish. Start with a few rounds of cat-cow. Inhale, roll your shoulders, hammock your belly and lift your chin. Exhale tuck your tailbone, round your spine and draw your navel into your spine. Keep your arms straight.
After you have warmed up your spine, inhale extending your right arm and left leg parallel to the ground. Exhale lowering both down to the mat then inhale extending the left arm and right leg. Keep your gaze down and spread your toes. The arm-leg extension version of Cat-Cow is great for golfers. It can help with spinal disc injury as well!