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If you play tennis or golf and want to improve your game, adding some stability and strength training to your fitness program can help you get that edge.
Tennis and golf each involve a lot of rotational movement, especially at the shoulder joint and through the torso. Complex movement patterns place a lot of strain on the stabilizing muscles in those parts of the body. In order to prevent unnecessary injury and gain strength to improve your performance, focus some extra attention on these key muscle groups involved in your game.
The shoulder is made up of a group of four muscles called the rotator cuff. This muscle group stabilizes the shoulder and allows it to move. These muscles need to be worked using light resistance, and properly stretched to avoid common overuse injuries.
Your core is the powerhouse in tennis and golf. Both games require rotational movement, so adding specific exercises to strengthen the lower back and core can really boost your performance.
The muscles at the side of your waist are called the internal and external obliques. The obliques are important for stability, especially for movements that involve lateral (sideways) movements.
To activate these muscles, you’ll need to perform exercises that involve side bending or twisting.
The Quadratus lumborum is a deep, stabilizing muscle that connects the upper and lower body. It’s an important muscle for stabilizing the hips and spine, and it also works with the diaphragm to allow deep breathing.
Perform a standing hamstring stretch to help loosen up your hamstring muscles to provide relief from tight lower back muscles.
This exercise engages the muscles in the whole posterior chain, including glutes and hamstrings.