Thursday, December 4, 2008
In Real Estate, it is said that three most important factors when buying a home are location, location, location. Well, when it comes to doing safe and effective tennis exercises, our mantra will be FORM, FORM, FORM.
Getting back to homes for a second, when you build a home, before you put up the walls of the house, the cement foundation needs to be set...without a solid foundation, your home will crumble. In exercising, our "cement" from which we put up our "walls", will be our legs. In other words, even if we are doing an exercise that is targeting the upper body, such as a dumbbell shoulder press, in no way shape or form should you begin to do the exercise without first addressing your set up from the ground up.
Step One: (for standing exercises)
Set up your feet. The most stable stance is on two feet with them parallel and squarely set under the hips. Another version is what is referred to as the staggered stance- one foot slightly in front of the other. This position tends to help if one has low back issues. The last base set up is on one foot- definitely an advanced option.
Put a slight bend in the knees. Helps with balance, saves the joints and protects the low back
Engage your core. Draw your navel toward your spine without flexing forward and continue to breath. To help you with this concept, the sensation in your mid section should be much like when you cough.
Once you've addressed these three primary foundational techniques for standing exercises, you are now prepared to "put up you walls"- move your arms through the shoulder press exercise. Use this three step process and you will be setting yourself up to safely and effectively perform your tennis exercises.