Good Warm up exercises before playing Tennis

http://b7286i31pibygv8nrdzcd-avbf.hop.clickbank.net/

A lot of tennis players pay strict attention to their warm-up exercises while some others just do a few chest twists and muscle releasing movements before a tennis match. Doing a planned series of warm-up drills, which also includes cardio and dynamic stretching exercises, is quite beneficial for both professional and amateur players. Warm up exercises for tennis should be done for at least 10-15 min prior to playing or practice.

 

There are a variety of tennis exercises that help in reducing injuries and assist in developing functional flexibility, range of motion and balance. The range of tennis warm up exercises includes:

 

1. Cardio Cardio exercises should be done for 3-5 minutes. Skipping or running can be done for cardio. The main purpose of cardio warm up is to increase your heart rate and circulation, thereby increasing the length of muscles and preparing the joints for exercise.

 

2. Muscle Activation – To overcome any muscle imbalance or any instability issues around certain joints, it is important to excite the correct muscles and push them to work during exercise. This can be achieved through muscle activation. Some useful activation exercises are Four Point extension, Supine Bridge and Shoulder External Rotation.

 

3. Range of Motion (ROM) – Tennis exercises are a great way to move joints and lengthen muscles. ROM exercises can be considered as exercises for an active stretch or loosening up of the body. The main benefit of ROM exercises is that they help in the movement of the whole body rather than just isolating a specific area or muscle, which is mandatory to do before playing any sport, especially tennis. Some of the best ROM exercises are Sumo Squat Lift, Lunge Twist, Thread The Needle and Spine Flexion.

4. Shadowing – This is the final phase of the warm up schedule. Shadowing imitates the movements that are performed on the tennis court. Shadowing gets the nervous system working and ensures that your body follows specific movement patterns. Shadowing exercises for tennis can be used to help you in preparing mentally for practice or play. The intensity of shadowing should increase every 20-30 seconds; so that you feel yourself ready physically as well as mentally before you start your session or match. A tennis player should do shadowing for at least 2-3 minutes (20-30 sec on: 20 sec off x 3-4 sets) alternating between forehands, backhands, overhead, volleys and serves.

5. Stretching – Stretching is very important after playing tennis. Players can feel tired and fatigued after playing tennis for hours, if they don’t follow a regular stretching program, it can have a long-lasting effect on their tennis fitness and performance. Once the match is over, players need to do a steady jog until their breathing has slowed down and they feel close to a resting heart rate. Then they should follow their stretch program, holding stretches for 30 seconds to 1 minute, targeting tight areas throughout their body.

Following these warm up steps that are specific exercises for tennis, will ensure you are ready every time you train, practice or play.

 

Tennis elbow

racquetball, racquet sports, tennis, butcher, painter, contractor, repetitive stress, injury, tendinitis, pain, swelling, RICE

 

Tennis Elbow

The medical term for tennis elbow is lateral epicondylitis. It is a painful repetitive stress condition that is from an inflammation of the tendons in the forearm muscles that connect on the outside of the elbow. Overuse will damage the tendons and result in inflammation.

 

The overuse of the elbow can be triggered by several different activities. These activities will include tennis and other racquet sports but are not limited to athletic pursuits. Any activity in which you repetitively use your elbow joint will also trigger the injury, such as painters, plumbers, carpenters and butchers.

You’ll experience the pain on the outside of the elbow during the activity that triggered the injury and the http://2093bfz4tm2vcv0vmbw8ge7ydc.hop.clickbank.net/can spread through the forearm and down to the wrist. Other activities that use the same motion will also trigger pain, such as turning a door handle, holding a coffee cup or shaking hands.

 

Your doctor will likely diagnose the problem through history and physical examination. How your symptoms developed, your history of activity and your current symptoms will all be included. You may be asked to get an x-ray to rule out arthritis, MRI to determine if the pain is not originating from a spinal problem in the neck or an EMG to rule out nerve compression – all of which are treated differently than tennis elbow.

 

The treatment is primarily rest, physical therapy and bracing. According to the American Academy of Orthopedic Surgeons, approximately 80% of people with tennis elbow will recover with nonsurgical treatments.

 

Your physician may also recommend non-steroidal anti-inflammatory medications to reduce the pain and to reduce the swelling in the are. If you prefer to reduce the amount of medication you can ice the area for 10 minutes 5-7 times per day. Using a brace over the back of the forearm will also help to support the area and reduce symptoms because it will rest the tendons and muscles.

 

However, just because your symptoms are subsiding with the ice and bracing does not mean you should return to your activities. Instead, keep resting the area and do physical therapy exercises to strengthen and stretch the muscles of the forearm. This will help to reduce the potential that the injury will recur.

 

Resources

 

 

American Academy of Orthopedic Surgeons: Tennis Elbow
http://orthoinfo.aaos.org/topic.cfm?topic=a00068

MedlinePlus: Tennis Elbow
http://www.nlm.nih.gov/medlineplus/ency/article/000449.htm

MayoClinic: Tennis Elbow
http://www.mayoclinic.org/diseases-conditions/tennis-elbow/basics/definition/con-20043041

Southern California Orthopedic: Tennis Elbow
http://www.scoi.com/tennis-elbow.php

Sports Injury Clinic: Tennis Elbow
http://www.sportsinjuryclinic.net/sport-injuries/elbow-pain/tennis-elbow

American College of Sports medicine: Tennis Elbow
http://www.acsm.org/docs/current-comments/tenniselbow.pdf

Emory HealthCare: Epicondylitis
http://www.emoryhealthcare.org/orthopedic-hand-upper-extremity/conditions/epicondylitis.html