October - November 2002 Edition 

On The Court  By Linda Rosen, Certified Medical Exercise Specialist      Hey, tennis fans, did you watch the Finals of the U.S. Open? Incredible tennis!  Pete Sampras, Andre Agassi, and the Williams sisters smacking beautiful groundstrokes, perfect volleys, and blistering serves back at each other, quenching our tennis appetite.   In addition to enjoying watching the best go at it head to head, I was fascinated by watching what their bodies can do.  Did you notice the way Agassi moves?  OK I know he lost but when it comes to flexibility he’s a winner. He can run across the court, twist his spine to reach for a ball behind him, bend down, scoop it up, hit it across the court, and make the shot!  Can you do that? I’ve seen some good tennis on the courts in Fair Lawn, but nothing like that. That’s why we’re in Fair Lawn and not on center court at the U.S. Open.    Not many people can twist their spine and bend down without straining muscles, no less make the point. I don’t suggest you even try it. Your back will not like it.  However, you can become more flexible, and improve your game at the same time. The more you stretch and increase your range of motion, the higher you can reach for a toss or a lob. And those Sunday morning games on the courts at the High School will be so much better.   You will be able to bend for the low shots and reach up for the high ones and your strokes will improve. Plus, after the game you won’t feel so achy.   In the August/September edition, my article covered upper body stretches for tennis. Below I will suggest lower body stretches to do after tennis.  In addition to tennis, these stretches should be done daily to improve your overall flexibility and range of motion. The goal is fitness for life, not just to win the match.   Since I am aware that people do not take the time to stretch immediately after their tennis match I am giving you stretches to do at home. Lie down on a carpeted floor or an exercise mat and enjoy these.  Take your time. Each stretch should be done for a minimum of 30 seconds.  Enjoy, and happy tennis.   Lower back Stretch     - Lie on your back (Supine position) and hug your knees to your chest. Keep your head on the floor and breath in from your nose, expanding your diaphragm, your belly will rise, and slowly exhale from your mouth.    Hamstring Stretch:  Continuing from the above stretch, place your left foot on the floor and raise your right leg up as straight as possible. Gently pull it towards your chest. Feel the stretch in the back of your thigh, and your lower back pressed into the floor. Repeat for the left leg. Follow breathing instructions for No. 1.    Inner thigh Stretch:  Continuing in supine position, lift both feet off the floor, and put the soles of your feet together with your knees facing out. Hold your feet with both hands and pull them towards you. This is called the “frog” position. Feel your lower back pressed into the floor, your pelvis relaxing, your head on the floor, and your inner thighs stretching. Breath as above.    Piraformis Stretch (also known as the sciatic stretch):   In supine position bend both knees and have your feet on the floor. Place your right foot on your left knee. Put both hands under the left knee and hug that knee toward your chest. Keep your head down. Feel the stretch on the right side of the buttocks and hip. Repeat for opposite side. Continuing breathing as above.    Spine Stretch:  In supine position with knees bent, feet and head on the floor. Cross your right leg over the left, extend right arm out to side at shoulder level with palm up. Place left hand on thighs and pull thighs toward left as far as you can go while keeping your shoulder, elbow, and hand on the floor. Look over the right shoulder and feel the stretch in your hips, chest, front of shoulder, and neck. Repeat for opposite side, and keep breathing as above.    Quad Stretch:  There are many versions of this stretch. Since you are already of the floor, just turn over onto your stomach in prone position. Keep your face down, but don’t bury it in your carpet, of course. Hold your right foot, and bring it up toward your buttocks. Hold for 10 seconds and then add a pelvic tilt. You will feel as if you are squeezing your buttocks on the right side and pushing it to the front. The stretch will be in the front of your thigh all the way to the top where the thigh meets the torso. Repeat for the opposite leg.   Send your fitness questions to: lrosenlaci@att.net See Linda Rosen's Previous Columns On The Tennis Court - Part I (August 2002) Core Exercises (June 2002) Keep Your Belly In  (April 2002) Improving Your Posture  (February 2002)