Showing posts with label robert bush tennis professional. Show all posts
Showing posts with label robert bush tennis professional. Show all posts

Sunday, 5 January 2014

Tennis Training: CORE & ABS EXERCISES PT.2 [P.3]

So this is part 2 on exercises for the core (abdominals and lower back [i.e. lumbar, gluteus and piriformis]). If you haven't already done so, read Part 1 here first. In Part 1 on exercises for the core (abdominals), I showed an image with the different components of the abdominals. Well, the core as well as including the abdominals also includes the lower back muscles (lumbar, glutues and piriformis). So in this post i'm going to show a training video which trains both the abdominals and lower back and thus encompasses the entire core! Part 3 will cover further the lower back muscles. The difference between part 3 and part 2 is that this blog post will cover the TRANSVERSE abdominal muscles. These are the muscles which hold together the entire core. Think of the transverse muscles as the glue in a pair of Nike trainers. The glue keeps the trainers from falling apart while also giving it strength. This is the function for the transverse abdominal muscles in your body. So they are absolutely key for preventing back injuries!

Check out my 'ISOMETRIC' core exercises in the training video below.

My source for this post is Luis Emilio Ramos, physical trainer in Miranda Gym, Palma de Mallorca. Luis has trained multiple European boxing champions. 

Abdominal and lower back muscles (core muscles) - vital for tennis professional

Thursday, 12 September 2013

Training Area: Recuperation - ex.R1 [ICE MASSAGE]

Its been more than 2 months since my ankle ligament tear but the accident continues to haunt me! After a grade 2 tear in my groin and pains in my calve, hamstring, back and glute I decided to take a trip to the physio and then to an osteopath (im going to talk a little bit about these in my next blogpost). The result is that the impact of the fall when I tore my ligament had dislodged the alignment of my pelvis and caused the L4 (one of the discs of the lumbar [lower back]) to become highly stressed thus commencing a break-down of my entire body...I guess it was a good decision to seek professional advice!

What I wanted to write about in this blogpost was what we did (my coach and I) wrong and then what we did right. 

The mistake we made was that we continued to train for a week after the groin strain - we should have stopped immediately and sought professional advice as to why it had occurred. I hadn't strained a muscle like that for over a year (especially during stretching which is how I strained the groin!?!?) and we probably should have been more worried as to why I had strained it. Instead we continued to train until it got too bad and other parts of the body started to break down.

What we did right is we massaged the groin strain with ice which brought out a blue bruise which then continued to reduce to red then pink and finally disappear. Icing a torn or strained muscle is very beneficial to me (some say icing doesn't help but for me it does 100%) for the first 3 days or until the bruising disappears - after that it is more necessary to put heat on the area rather than ice (but I will talk about heat in another blogpost). The photo to the right shows the blocks of ice we used for the massage - this is a really cheap and quick alternative to an ice bath. The moulds are for muffins/cup-cakes (a good size for handling during the massage) and are made of silicon so its really easy to get the ice out!