One of the more successful posts on this blog has been the post involving treatment and management of tennis toe. I had long suffered from tennis toe and developed a number of basic steps to reduce and ultimately rid myself of this problem. I hope that my tips have been helpful. Well, as I have gotten older, I have been experiencing more lower back problems and thought that it was time to provide some of my tips of how I have managed the lower back as well.
Tennis involves a lot of twisting and turning, often with our upper body leaning forward. According to my orthopedic surgeon brother, these types of motions are the exact types that can lead to spinal disc injuries. Especially the bending forward while twisting.
The first best exercise that I use to prevent problems or manage spine flare-ups is the Mckenzie exercises. Essentially, the purpose of these exercises is to try to push the disc forward to counteract so many motions, either playing tennis or at work, that urge the disc backward or laterally. The Mckenzie exercise involves placing both of your palms on your lower back and then lean your upper body and head backward in a slow, deliberate action. You then hold this position for about 10 seconds.
This exercise can also be performed by lying down on your stomach and push your upper body upward (i.e. "upward dog") and hold for 10-15 seconds. See link to exercise below:
https://www.youtube.com/watch?v=clfpWjqVP6U
I will even perform the above technques several times during a match. Yes, I look weird, but so what. It helps.
Secondly, I experience the most problems while serving. I think that this is a result of the follow through of the serve where I end up twisted and leaning forward. One of the serve modifications I have used when my lower back flares up is revert to a service motion that resembles old timers like Rod Laver, Ken Rosewall and Ilie Nastase where I do not jump during the serve. Rather, I pivot my back leg forward while I make contact with the ball. See the video below of a much older Nastase performing his serve.
https://www.youtube.com/watch?v=Wzy2ZIfOt6I
I think this causes my hips to swing forward which gives me a more straight forward facing hip posture as I bend forward. In other words, it avoids the twist and forward bend. You might think that not jumping during the serve will reduce power and spin. However, I have found that since my body has less movement, I make consistent good contact and do not experience a decrease in power/spin.
The other side beneficial side effect of the above service modification is that I tend to be in a better position to run into the net. I play mostly doubles and, as we all know, getting to the net quickly and in a good position often leads to a strong volley.
I am not a doctor, and I do not intend to give medical advice. The foregoing techniques have benefited me greatly and I hope they do the same for you.
Tuesday, May 28, 2019
Saturday, January 5, 2019
Friday, January 4, 2019
Florida Undiscovered--Chokoloskee and Everglades City
Every now and then at sassygirltennis we like to cover outdoor activities other than tennis. Living in sunny Florida there are so many activities to choose from. Florida is known for its miles of coastline and of course, great fishing. One little fishing village that still captures the mystery and spirit of Old Florida is Chokoloskee in the southwest corner of Florida. This is the gateway to the fabled "Ten Thousand Islands." You can still feel the pirate spirit in this place that in the 70s and 80s was one of the main ports of marijuana importation into the U.S., and used to be a great hide out from the law for drug smugglers, rum-runner and assorted other criminals while on the lam.
If you ever have the opportunity to visit Chokoloskee, a must see is the Everglades City Rod and Gun Club located on the banks of the Barron River just north of the causeway leading to Chokoloskee. Adorning the walls of the Rod and Gun Club are the numerous mounts of monster tarpon, snook, wild turkey, and gators that look to have been bagged decades ago from the area, which is brimming with wildlife.
The mystique of this place is increased when naming
those who have stayed there. The list includes five past presidents, FDR, Truman, Eisenhower, Hoover and Nixon. Rugged actors such as John Wayne, Burt Reynolds, Sean Connery, Danny Glover and Joe Pesci have stayed there as well. Burl Ives and Gypsy Rose Lee stayed there while filming "Winds Across the Everglades." Mick Jagger has stayed there as well as Ernest Hemingway.
Oh and did I mention that the fishing is fantastic. However, it is strongly recommended that for at least for the first few trips you hire a knowledgeable guide. The Chokoloskee waters can leave even an advanced boatsman high and dry on one of the numerous sand or oyster bars that are nowhere to be seen on most navigational maps. Local knowledge is a must.
If you ever have the opportunity to visit Chokoloskee, a must see is the Everglades City Rod and Gun Club located on the banks of the Barron River just north of the causeway leading to Chokoloskee. Adorning the walls of the Rod and Gun Club are the numerous mounts of monster tarpon, snook, wild turkey, and gators that look to have been bagged decades ago from the area, which is brimming with wildlife.
The mystique of this place is increased when naming
those who have stayed there. The list includes five past presidents, FDR, Truman, Eisenhower, Hoover and Nixon. Rugged actors such as John Wayne, Burt Reynolds, Sean Connery, Danny Glover and Joe Pesci have stayed there as well. Burl Ives and Gypsy Rose Lee stayed there while filming "Winds Across the Everglades." Mick Jagger has stayed there as well as Ernest Hemingway.
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