Tennis Players, Are You Wimbledon Ready?
June is upon us and the buzz around the grass court tennis season is ahead. It is time to get the strawberries and cream at the ready, (and maybe the brollies too!). If you are inspired to get out on the courts, pilates can be of assistance.
Pilates is a great complimentary form of exercise for both the seasoned, all weather tennis players and new starters alike.
Experienced Tennis Player?
Tennis is a dynamic, high impact sport requiring good postural awareness to adjust your technique. If you are a regular tennis player, it is important to maintain the flexibility in the muscles groups around your shoulders and chest. There are so many aspects to tennis, whether you are perfecting your serve or working on your baseline strokes. Due to the level of repetition into rotation and extension of the spine, it is important you are able to recruit your core muscles and not just rely on your upper limb. Tennis players can be prone to overuse injuries and muscle imbalances as a result. It is important these are addressed with the use of strengthening your core and glutes.
If you are experiencing any aches or pains induced by tennis, pilates can be part of the assessment to review any muscle groups that are over working or compensating during your technique.
The use of pilates is well documented within elite tennis. With the likes of Serena Williams and Andy Murray using pilates for rehabilitation post injury, and also as a form of maintenance exercise alongside their busy tennis tournament calendars.
New to Tennis?
If you are new to tennis, pilates can be used for building up strength around your core and shoulder muscles. When starting any new sport or activity, pilates exercises can be used as part of your conditioning. This is effective in preventing any aches you may have while your muscle groups strengthen to the new movement patterns.
Tennis is a unique sport with the level of rotation applied through the trunk muscles when hitting the ball. It is important that when starting tennis you engage your core muscles, rather than overuse your upper limb. Pilates will help you identify and strengthen these core muscles in preparation to get you out on the court.
Pilates has many benefits. For example its allows for the building of core strength, improves flexibility and postural awareness. These are all vital aspects when starting tennis to prevent injury and improve your technique.
Lizzy’s Tennis Inspired Pilates Routine:
Arm Openings:
On a mat lie on your side with your head supported on a small pillow. Rest your arm out in front of you, one hand placed on top of the other. Your head, shoulders, hips and feet should be in line with the back edge of the mat. Bend your knees, placing them towards the front edge of the mat.
As you breath out, draw your arm backwards with an extended elbow, continuing the movement with your chest opening and head turning to follow the movement of your hand.
Hold the stretch and breathe in. Return to the starting position as you breathe out.
Repeat 5 times on each side, gradually building up the movement as you work within your comfortable range.
Overhead Reach:
Place yourself lying on a mat with your head supported on a small pillow. Bend your knees, keeping your feet in contact with the mat. Aim to set your foot, knee and hip position in line. Place your arms in the starting position: raised above shoulders, with finger tips pointing to the ceiling and your palms facing inwards.
As you breathe out, reach your arms over your head within your comfortable range. Make sure to engage your core muscles to avoid the rib cage lifting and flaring towards the ceiling.
Breathe in to return to your starting position.
Repeat 10 times.
Double Leg Stretch:
To progress your tennis inspired pilates exercise, you can add a single leg slide into the overhead reach movement. This will further challenge the core muscles.
Position yourself in the same starting position as the overhead reach exercise.
As you breathe out, reach both of your arms over your head while sliding one heel away along the length of the mat. Ensure your core muscles are switched on and that you keep your pelvis level to avoid any tilting.
Breathe in to return to the starting position and when you are ready, alternate the side you are working into the single leg slide movement on each repetition.
Repeat 10 times on each side.
Toy Soldier:
To start, stand with equal weight bearing through your legs. Lift one heel from the floor, then lower. Repeat by alternating to the opposite side. Aim to use your core muscles to keep the pelvis level, without hips shifting side to side. The movement should be coming from your knee and ankle.
To progress this exercise, add moving into a single arm overhead reach. Once you have added the opposite arm lift to the heel raise, check your rib cage stays set downwards, towards the pelvis, and not lifting towards the ceiling. This will challenge your core muscles further which will effectively strengthen them for when your playing tennis. Aim to keep a steady pace in time with your breathing.
Repeat 10 times, alternating to each side.
All these pilates exercises can become part of your daily routine, or perhaps you could even try using these within your tennis warm up.
If you have any questions please contact me via email on lizzy@tivolichiropractic.co.uk or check out our website for more information.
Read onto our next article, ‘Postnatal Period: Mental Health’ by our Women’s Health Physiotherapist Louise.
