Play Tennis Forever by Suzanne Clark

Author:Suzanne Clark
Language: eng
Format: epub
ISBN: 9781909623590
Publisher: Panoma Press
Published: 2014-04-23T00:00:00+00:00

CHAPTER 6

HOME EXERCISE PROGRAMME

This is the area that I get really excited about… if you do this right then hopefully you may never have to look at the treatment section as you will avoid some of the injuries and be able to carry on playing for many years to come!

This is ‘the what and the how’, a small group of exercises that I have chosen that will work the main muscle groups. There are many different exercises that you can do to achieve the same outcome, but these are my suggestions to strengthen you with minimal disruption to your life. Plus, they work on the main muscle groups that are important for your tennis strokes. Again, I must say that it is a practical and informative guide and doesn’t take the place of a professional who can individually assess your needs, taking into account any pre-existing medical condition that may be affected by exercise. If you are in any doubt, then I would recommend that you check with your GP which exercises are appropriate for you to do.

If you want a more demanding exercise programme then you will probably have already joined a gym. For those of you who want to be stronger for longer, have younger muscles and be able to prevent those injuries, here’s what you need to do.

I thought about how you could have a set of exercises that you are happy to work through and didn’t get bored doing. The answer is to include them in your everyday life… make them part of your everyday activities. That’s not to say that you have to do them every day – usually three times a week is enough to increase and then maintain strength. I will suggest some simple exercises that you can do at home whilst sitting watching TV, standing watching TV, standing washing up at the sink, when you go up/down your stairs and even when you’re brushing your teeth. I will explain each exercise in detail with a corresponding picture. Some exercises are really simple and part of what you already do each day. For example, when you are going up stairs, go up two at a time and slowly. This works your thigh and bottom muscles more, the resistance being your body weight. When you are sitting watching TV, hold a bottle of water, as described later, and you can effectively exercise your arm muscles as you watch. The resistance is being provided by the weight of the bottle. There are countless exercises for your legs, arms and body that you can do sitting down with a length of stretchy band, or weights, to give you the resistance to build your muscles, and I will give you some examples. My favourite example of an everyday exercise is, when brushing your teeth, always stand on one leg. You will be stimulating your balance mechanisms. Balance is a skill that needs to be worked on to maintain it, but is easy to forget as we age.

What

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