Stretching is important, but not all stretches are equally useful.
Studies show that static stretching, such as touching the toes, can actually reduce the performance of sports that require strength and power. Instead, Alexis Rubin, Chief Medical Officer of the US Open Tennis Championships, lets athletes do dynamic stretches before training or games.
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“These functional movements prepare the body for activity by increasing blood flow, activating the cardiovascular and neuromuscular systems, and moving muscles in all ranges of motion,” she says.
This dynamic warm-up features exercises that incorporate lateral movement, balance and core work that are important for both tennis players and weekend warriors. Since tennis involves forward and lateral movements, rapid changes in direction, and turns, Dr. Corbin states that it is important to warm up with lateral movements. Most of our daily activities do not involve left-right movements, she says.
In tennis, the core produces the power of the serve. This force is then poured through the arm into the racket and then into the ball. When treating tennis players’ shoulder problems, she says, it’s important to incorporate core enhancements into the rehabilitation program.
“A strong core is universally beneficial not only to athletes in all sports, but also to those of us who spend most of the day sitting at our desks,” says Dr. Corbin. Balance is also built into some exercises. This is important to prevent falls as you get older.
These six exercises can be performed as a warm-up before your workout, or you can add a set to turn it into a workout when you don’t have the time.
workout
Jumping jack
why: Physical education classes at this elementary school can help people of all ages. Whole-body movement improves coordination and increases heart rate quickly.
How: Stand with your feet together and your arms toward your sides. Bend your knees slightly and let your feet jump to shoulder width, keeping your hands above your head. Return to the starting position while tilting your arm to the side. Run for 3-5 minutes.
option: If you have shoulder problems, you can fold your arms in front of your chest instead of bringing your arms overhead. If you have knee or ankle pain, go to the side instead of jumping. Turn on the switch and let your foot jump back and forth. If you are a beginner, start with 10 jumping jacks and work in 10 increments. Or start with a 30 second jumping jack.
Jumping Jacks are a staple of Dr. Corbin’s dynamic warm-up routines.
Reverse hamstring
why: Improves the flexibility and mobility of the hamstring while improving the balance on one side.
How: Stand with your arms lying down and your knees slightly bent. Bend your hips and lower your torso until it is parallel to the ground. At the same time, raise your right foot straight back until you have a straight line from your head to your feet. You can follow your arm and stretch it along your right foot, or you can stretch your arm sideways like an airplane to balance. Press and hold for 2 seconds, then go back and start. Complete 10-12 iterations on both sides.
option: Hold on to a chair or wall to support balance.
Dr. Corbin performs a reverse hamstring exercise.
Twisted lunge
why: With a twist, the core becomes active when moving the gluteal muscles, quadriceps, and hamstrings.
How: Stand with your feet apart by the width of your hips and place your hands on your hips. With your right foot forward, lower your body until your right thigh is parallel to the floor, and place your knees on your ankles. Do not pass your knees through your toes. The left knee bends about 90 degrees. Rotate the torso to the right and then back to the center. Press your right heel to return to the starting position. Alternately step forward with your left foot and twist to the left. Complete 10-12 iterations.
option: If you have a balance problem, sink into a static rush position and twist your upper body to the left or right.
Dr. Corbin adds a twist to the rush.
Knee hug and lateral lunge
why: The lateral rush causes the quadriceps, hamstrings, and inner and outer thighs to function while improving balance.
How: Stand with your legs separated by the width of your hips. Step on your right foot to the side, then sink your hips down and return to the side lunge. Your left foot should be straight and your toes should be facing forward. Push down on your right foot to return to the starting position. While keeping your spine straight, transfer your weight to your left leg and hold your right knee in your chest. Put your right foot back on the floor. Repeat 10 to 15 times on both sides.
option: Try omitting the knee hug or lifting your foot slightly off the ground.
Dr. Corbin hugs his knees and makes a lateral rush.
Side plank with reach
why: This twist of planks challenges the stability of the core.
How: Lying on the ground on the left side, put your feet together and stack your feet. With your elbows just below your shoulders, support your upper body with your bent left forearm. Lift your hips off the ground until your body forms a diagonal from your feet to your head. Extend your upper arm straight to the ceiling, then bring your hands under the torso without tilting your hips forward. Repeat 10-12 times on both sides.
option: Move your foot back and forth for added stability. Bend your knees to the side and play.
Dr. Corbin challenges her core by doing a reachable side plank.
skater
why: This explosive exercise develops strength and balance while building leg strength. It also increases your heart rate.
How: Stand with your legs separated by the width of your hips. Jump to the right explosively, bend your knees and hips slightly to absorb the impact, land your left foot just behind your right foot, and gently land on your right foot. Immediately jump to the left. You can swing your arms around your body while jumping. Complete 10 iterations on each side.
option: Start by stepping, not jumping. To challenge, reach out and touch your forefoot with your other hand.
Dr. Corbin raises his heart rate by playing a skater.
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