Start Stretching

Whether your motivation is to move better on the tennis courts or simply doing something positive for yourself, starting a fitness routine can realize major benefits.  I am a huge believer in starting slow and right.  Top reasons people quit exercise routines are they do too much too soon get sore then move away from pain.  Can you blame them?  Also, if you are a man over 45 or a woman over 55, follow the American College of Sports Medicine's guidelines and get clearance from your physician before starting a fitness routine.  This smart step is a good reason to get an annual physical.

When most people think about working-out thoughts of running (cardio training) or lifting weights (resistance training) come to mind.  While these types of exercises can be included, stretching is an important part of a balanced fitness routine and often overlooked.

Stretching is the easiest pillar of fitness, so this is where I recommend people begin.  You do not want to stretch cold muscles, so take a brisk walk or slow jog for a few minutes to raise your body temperature.  When you move into a stretch go slowing.  It is okay to feel some slight discomfort, yet you do not want to be in pain.  You can hold stretches for several seconds to a minute then slowly move back to your starting position.  

Stretching the hamstrings (the muscles in the back of the upper leg) is one of the most important moves.  Hamstrings stretching assists running and can reduce low back pain.  Lay on your back on a hard, flat surface with both legs straight.  While keeping one leg on the floor, slowly raise the other leg off the floor and toward the ceiling with a straight knee.  A general goal is to try to raise the leg to 90 degrees from the floor.  A certified personal trainer can assist you keeping your knee straight and properly show this and many other stretches.

Clubs can assist their members with stretching by having equipment like stretch benches and mats.  Also, consistently clean this equipment.  Besides having certified personal trainers on staff, deliver group fitness classes like beginner yoga and mat Pilates.  Look for group fitness instructors who connect well with others and have excellent people skills.  A winning combination for tennis players is yoga and Pilates! 

Chris Hagman