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The World Leader In Non-Medical Pain Relief

Tennis

Tennis is regarded as hard on wrists, elbows, shoulders, knees and backs. We believe they are not! The extra demand of playing those long games on the court merely pushes the already dysfunctional player over an edge they would eventually encounter at home or during some other activity.

Here are 5 e-cises that address the source of your body alignment issues and will get you started in the right direction to play Pain Free and reach performance levels you never deemed possible.

Frog - This exercise promotes lumbar / pelvic extension. Lie on your back with your arms at your side, palms up, and hands relaxed - If directed to do so by your menu, place a towel under your lower back Place the soles of your feet together Center your feet along the mid-line of your body and let your knees relax down to the sides Relax - Do not press your knees/ legs to the ground. Just let gravity pull them down - You should feel a stretch along the inner thigh Hold the position as directed on your menu

Supine Foot Circles & Point/Flexes - Promotes proper function of the lower leg muscles and encourages stabilization of the hip joint on the same leg. Lie on your back with one leg extended and the other leg bent and pulled up toward your chest Clasp your hands behind the bent knee Keep the foot on the floor pointed straight up toward the ceiling and your thigh muscles tight Circle the lifted foot one way for the indicated number or repetitions, then reverse direction for the same number of reps - Make sure the knee stays absolutely still with movement coming from the ankle and not the knee For the point/flexes, bring the toes back toward the shin to flex, then reverse the direction to point the foot forward for the indicated number of reps Switch legs and repeat

Upper Spinal Floor Twist - Promotes upper torso rotation to engage the pelvic girdle stabilization response. Lie on one side in the fetal position with your arms straight out from your shoulders in front of you Stack your knees one directly atop the other, where they should remain throughout the e-cise Open the top arm, lifting it up and over your body to the other side letting it rest to the floor or as close to the floor as you are able Move your head to look in the same direction as that arm - Do NOT let your knees come apart while moving the arm to the other side - You can use your bottom hand to hold your knees together - Remember to breathe - Allow your body to open up Hold as directed on your menu Switch sides and repeat

Cats & Dogs - Promotes bilateral spine flexion and extension while loading the shoulder and hip joints. Start on your hands and knees - Be sure that your hips are directly above your knees and that your shoulders are directly above your hands - Fingers should be pointed forward For the Cat position: Pull your hips under, pull your head under and push your upper back to the ceiling to round your back up high For the Dog position: Roll your hips forward to put an arch in your back, collapse your shoulder blades together and look up Slowly move back and forth between the Cat and Dog positions Repeat as directed on your menu

Downward Dog - This exercise engages the extensor muscles of the body from head to toe. Start on your hands and knees - Hands directly below your shoulders, knees inline with your hips Pull your toes under to grip and proceed to lift your knees off the floor into the piked position - Your knees should now be straight - Your goal is to pull your upper body through your arms toward the floor - Your heels do not have to be on the floor (though this is the goal) Concentrate on trying to roll your hips forward to place an arch in your low back Tighten your thighs and hold as directed on your menu

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