August - September 2002 Edition 

TENNIS    By Linda Rosen, Certified Medical Exercise Specialist  On a recent vacation I started playing tennis, a novelty act for me since I hadn’t picked up a racket and stepped between the lines for 20 years. I took clinics and worked on my serve, forehand, and backhand until I couldn’t even lift my arm! However, once again I was very aware of the benefits, and pleasures of stretching, not to mention ice and some ibuprofen.  Most tennis players warm up and do some stretches before they play, but the "weekend warriors" I’ve seen and spoken to forget the art of stretching after they leave the court. With the warmer weather now upon us, the courts in Fair Lawn are full of "Wimbledon wannabees" enjoying a good game of tennis unaware of the overuse their upper body muscles take on....until they get injured, of course. The lower back and legs are also abused during a match with all the stop-and-start motion, sprinting, and twisting. Don’t get me wrong: It’s a great sport and lots of fun to play, but let’s take care of our bodies at the same time we try to improve our serve and volley. Below are some upper body stretches that lengthen those muscles that are being shortened during the game. Doing these stretches after you play will not only help you feel better, increase your range of motion, and prevent injuries, but they will also improve your game! No, I’m not a tennis pro, but even they don’t realize some of this important stuff. When you increase your range of motion in your shoulder, you increase your reach in your ball toss, your serve, and strokes. With increased range you have increased power, and therefore a better game. So, let’s get stretching. Starting position: Stand with your feet shoulder-width apart, in neutral spine (read Keep Your Belly In to understand neutral). Hold each stretch 20 seconds and repeat them 1-2x. A 20-second stretch is good, but 60 seconds is much better. 1. Bring your right arm across your chest and hold just above the elbow with your left hand. Pull the arm gently across your chest to feel the stretch in the right shoulder. Hold for 20 seconds and follow by doing the same for the left. 2. Lift your right arm overhead and bend the elbow placing your hand on the back of your shoulder. Put your left hand on the right elbow and pull the right elbow back to stretch your triceps (upper arm). Stay in neutral spine. Repeat Left 3. Repeat the position from #2 for the tricep stretch. Now take your right hand off the elbow and drop your right arm down. Bend the right elbow and bring the right hand up behind your back trying to touch the fingers on your left hand. Repeat for left side. Remain in neutral spine. 4. Reach your right arm out to the side at shoulder level, palm facing front. Pull your arm back slightly to feel the stretch in your biceps and chest. Do not twist your lower body at all. Remain in neutral spine. Repeat left. 5. Lift your racquet overhead and pull it down behind your head. Keep it off of your body and remain in neutral spine. 6. Bring your right arm behind your back. Hold the right arm with your left hand, comfortably. Pull your right shoulder back and depress it. Drop your head toward your left shoulder. You’ll feel the stretch going from your neck to your shoulder blade on the right side. Repeat for the left. Remain in neutral spine. 7. Do the stretch I described in Improving Your Posture. Now off to the courts, have a good game. And if my ball should go on your court please be patient. I’m trying. Send your fitness questions to: lrosenlaci@att.net See Linda Rosen's Previous Columns Core Exercises (June 2002) Keep Your Belly In  (April 2002) Improving Your Posture  (February-March 2002)