www.movingfree.com


Mirabai Holland M.F.A. is one of the leading authorities in the Health & Fitness industry, and public health activist who specializing in preventive and rehabilitative exercise for women. Her Moving Free® approach to exercise is designed to provide a movement experience so pleasant it doesn’t feel like work.


My friends say I’m like a broken record when I tell them “An ounce of Prehab is Worth a Pound of Rehab”. But with the rising number of baby boomers and beyond taking to the tennis courts, this phrase rings true especially if you’re interested in staying literally, in the game!


For general tennis conditioning, start with easy aerobics like cardio interval walking/jogging.
Alternate three minutes of brisk walking with a minute of faster walking or jogging. Build up to 8 sets (32 minutes) each session, at least 3-5 days a week. Also, if you have the space, try stepping laterally several steps to the right and then to the left during the 1-minute intervals.


This will help build your stamina for those bursts of speed you need on the tennis court.


The following 6 site specific exercises can help you warm-up your racquet arm and strengthen key muscles to help avoid injuries but improve your game.


Figure-Eight Warm-up

Figure-Eight Warm-up1Figure-Eight Warm-Up 2


With your racquet in your hand perform an overhead serve (without the ball) and follow through with a figure eight motion. Start slowly and increase your speed as you feel your arm, shoulder and core muscles getting warmed up. Repeat 12 times.


Ball Grip Strengthener

Ball Grip Strengthener


Squeeze a tennis ball in the palm of your racquet hand. Hold for 10 seconds. Repeat 6 times. Strengthens grip.


Rubber Band Grip Strengthener

Rubber Band Grip 1Rubber Band Grip 2


Stretch rubber band while extending fingers of your racquet hand. Hold for 10 seconds, Repeat 6 times. Strengthens the opposite muscles from ball grip.


Forearm/Wrist Exercise

Forarm/Wrist ExerciseForarm/Wrist Exercise 2


Holding a can or hand weight, place your arm edgewise on a surface for support. Using just your wrist, curl all the way to the right and then to the left. Strengthens the forearm and wrist and helps to prevent tennis elbow. Repeat up to 12 times.


3/4 Push-up


3/4 Push Up


On all fours, bring your hips forward, keeping your back straight, abs contracted, and slowly lower your body as close as you can to the ground. Then slowly push back up. Works chest, arms, wrists, and core muscles. Start with as many as you can do comfortably. Work up to as many as 20, over time.


Walking Lunge


Walking Lunge


Lunge forward with one leg while bending other leg with heel off the ground. Pause for 1 second. Switch legs and repeat. Strengthens leg muscles. Do up to 16 times.


Mirabai can be reached at www.movingfree.com

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