Good Warm up exercises before playing Tennis

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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

Visit from Northwood Tennis club

The club had a busy week last week with Northwood tennis club from london visiting the club and playing friendly games against  club members. Four hours of tennis was followed with a barbecue and a few glasses of wine. An enjoyable night with great tennis .

I also believe there were a few pool champions hovering around the pool table…enough said!

The players at Northwood I talked to remarked on the great condition of the courts and the beautiful setting of the club.

lets hope we see you all next year in sunny Spain!

Improving your technique

A problem that people have when learning how to play tennis is learning how to improve their technique. This can be done by learning what you are doing first and then lots and lots of practice.

If you are not sure of what you are doing then working to follow a few small tips will   improve your overall game greatly and allow you to play a much better game.  Having a good hitting technique is not the only thing that you need to play a good tennis game.

Your first step is going to be the tried and true tip of practice and practice some more. If you never practice your technique then it is not going to improve no matter how many books you read or how many tutorial videos you watch. Learning how to improve your technique by reading some books and articles can be helpful, but you must take what you have learned and actually put it to use on the tennis court in order to actually reap the benefits that are available to you.

 

Your next concern should be making sure that you are using a tennis racquet that is appropriate for your skill level as well as physical size. If you are using the wrong racquet then no matter what you do there will be no way for you to hit the ball effectively. If you work very hard to ensure that you are hitting the ball then you are certain to ensure that you are making progress. A good appropriately sized racquet will make it much easier to hit the ball and ensure that you are able to play the best possible.

 

For actual tips, you want to always hold the racquet as if you were going to hit the ball with your palm for a forehand swing. This will allow you to easily get the grip on the racquet you need to connect squarely with the racquet. If you hit from the side your ball is likely to land in the alley and unless you are playing doubles this is not a god idea at all.

 

For a good backhand, you need to hold the racquet with either one hand or two depending on how you are most comfortable. If you do hold the racquet with two hands you need to ensure that you are not overlapping your hands as this will cause you to tilt the racquet slightly which will again hinder your technique and likely result in numerous balls that go out into the alley. You need to also ensure that you are not using a racquet that is too heavy; if you are, it will pull down either forward or backwards and make it difficult to get a good solid square connection to the ball.

 

Your stance is also going to be very important. If you are standing around casually slouching when the ball is coming at you and slowly yawning as you lift the racquet you are not going to get the impact that you need. You are likely to not care about your technique either. However, since you are reading this you are telling yourself that you do care about your technique, which means you care about your stance as well. Ensure that you are properly balancing the weight between your legs to get the best results possible.

 

The last step is to always ensure that you watch where the ball goes. If you are wrong about where the ball goes and are having to suddenly bolt across the tennis court to barely touch it with your racquet you are not going to have as good of a return as if you had anticipated exactly where the ball was going. The skill of always watching the ball will involve a bit of careful planning and practice both on the court and off in order to be truly successful at improving your technique.

 

ITF Tournament on coast this week

If you ever fancied playing some tournaments along the Costa del Sol  then why not consider playing in an  ITF Seniors event at one of the clubs on the coast.

At present Puento Romano  Tennis club in Marbella is hosting an event and Tony is playing today in the quarter finals singles.

Our club Forest Hills in Estepona will be hosting an ITF tournament at the end of Jan 2018- 23-28th .      so Keep  those dates in your dairy.

Will keep in touch with more news.

Kathy

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