Figure 1.
because of a restricted diaphragm. When the diaphragm is restricted, it causes the mid-thoracic area of the back to lock up, thus greatly reducing rotation in the torso, and compromising accuracy and distance of the ball.
4WHAT TO STRETCH? (Do This First)
Release the diaphragm: Lay on your back with a pillow under your knees for comfort. Fill a hot water bottle with hot water and place on the abdomen, just under the rib cage. Perform deep, continuous belly breath- ing for about 20 minutes.
Figure 2. 4WHAT TO DO NEXT?
Standing trunk rotation: Standing with your knees slightly bent, arms straight out in front of you, hold on to a resistance band with your hands chest height. Stand sideways to the point the resistance band is secured. Rotate your upper body 90 degrees away from the resistance band, and come back to center. Do 3 sets of 10-12 reps, alternating sides between sets. See Figure 3.
Figure 3.
Supine trunk rotation: Lie on a physioball so that your shoulder blades and back are being supported. Hold a dumbbell with your arms straight out in front of you. Slowly rotate your upper body to each side. When you get to the end range of each side, you should be facing sideways with only one shoulder in contact with the ball. Do 3 sets of 10-12 reps. See Figure 4.
Lower trunk rotation: Lie on your back with your arms out to each side in a “T” posture. With your knees and hips bent at 90 de- grees, slowly rotate your legs to each side so that you touch the floor with your knees at each side, making sure your legs are together throughout the entire movement. Do 3 sets of 10-12 reps.
2. Core Strengthening A strong core is important to maximize Figure 4.
your distance and accuracy of the drive. 4WHAT TO DO?
Perform the core exercises as previously described under tennis.
David Priest, LMT and Nancy Sinchak, LMT are licensed massage therapists and co-own- ers of West Hartford Massage Clinic located at 45 South Main Street in West Hartford. For more information, call (860) 756-5560 or visit
www.westhartfordmassage.com. See ad page 39.
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