The Causes of Tennis Muscle Strains & Pelvic Clock Exercises to eliminate it
Tennis is a series of constant, frequent and sudden lower spine rotations, which can trigger acute and chronic lower back aches and injuries. This high-impact and physically intensive game cause a great deal of strain on the lower back and hip muscles, mainly when you abruptly stop and change your direction to charge towards the ball.
How can Tennis trigger Lower Back Pain?
Tennis is an intensive game that is particularly dangerous for individuals who suffer from impaired spinal flexibility and mobility, primarily in the lumbar spine. Lower back pain commonly occurs amongst tennis players who suffer from muscle dysfunction, articular lower back dysfunction, or postural problems.
In most cases, the combined and frequent movements of extending, flexing and rotating the spine tend to trigger the low back pain due to high lateral flexion forces. A powerful serve, if made repetitively, can cause severe strain on the back, and hyperextensions of the lower back can cause the lumbar spinal discs to compress, causing harm to the muscles, tendons and ligaments surrounding the spine.
Repetitive, great serving places high stress on the back and may result in injury. The serve hyper-extends the lower back and can compress lumbar discs. This can stress the small joints in the spinal structures as well as the muscles, ligaments, and tendons around the spine.
Pelvic Clock Exercises to Eliminate Tennis Back Pain
The pelvis clock aids in targeting specific hard-to-reach muscles in the lower back and pelvic region to promote greater hip mobility and core strength.
Let’s take a look at some moves to counter lower back pain and injuries:
Golf & Tennis Stretch
An excellent step for hip and shoulder alignment, it will help you stretch out the aching muscles and build up their flexibility. You begin by placing the pelvic clock in position and extending both, your arms and legs, towards the left. Grab your right wrist with your left hand, and stretch your right arm towards the left. Tilt your pelvis towards the right and hold this pose for at least 30 minutes. Be sure to repeat this move five times before you switch sides.
Hip Flexor & Piriformis Stretch
This powerful move is amazingly beneficial to engage both, the hip and lower back muscles. You begin by lying down flat and stretching out arms and legs in a relaxing position. Now, start rocking your pelvis from side to side, with the pelvic clock placed beneath your pelvis to intensify the stretch.