Ruff Fitness

Spring Training for Your Favorite Sport

Springtime is here! After a long, cold and snowy winter it’s time to get out the golf clubs, tennis rackets, bikes, running shoes and swim suits. To get the most out of your favorite activities some training will help – you’ll perform better and prevent injuries.

Let’s look at the physical demands of some of your favorite sports - Golf, Tennis, Running, Biking and Swimming.

All five sports require:

• A strong core, defined for our purposes, as the area between the sternum and the knees (every one of these muscles attaches to the pelvis). 

• Rotation - single leg movement as well as a large rotational component dominate Tennis, Golf, Biking and Running. 

• Balance and stability are two more components used in all five sports; remember that balance and stability drive strength.

• Flexibility may be the single most important factor in making a successful golfer and Tennis Player. A compact, powerful swing is defined by the x-factor—or the relationship of shoulder to hip rotation. 

One of the common challenges that plagues participants in each of these sports in back pain. Let’s take a look how you can enjoy spring, perform your best and prevent back problems…

Keep Your Back Healthy

Weak muscles are often at the root of back pain, especially lower back pain. The muscles of the back, the abdomen, and the gluteals all support the spine - these muscles are called the core muscles. Muscles are the spine's main defense against gravity. Strengthening the muscles that support the spine with back exercises, abdominal exercises and glute exercises, can prevent, reduce and even eliminate back pain.

Shortened Muscles Can Contribute to Back Pain

Shortened muscles can throw the spine out of alignment and cause back pain. Stretching exercises lengthen shortened muscles and relieve back pain. Tight back muscles, weak gluteals, and tight hamstrings or quadriceps, can affect the alignment of the spine. Stretching the back also increases mobility of the joints of the spine. Strong and flexible muscles help maintain proper posture and functional ability.

Stretching exercises can and should be done daily – particularly effective are the “Active Warm-up” exercises that we use. You can print these from www.Ruff-Fitness.com. Strengthening exercises should be done three or four times per week - the days off give your body a chance to recover. 

To prevent back pain, keep your back fit by doing the following exercises. 
(Start with ten reps of each exercise. If you can handle ten without post exercise pain, then slowly add a couple more repetitions or sets. 

Don’t overdo it when starting strengthening exercises for the back! Back pain caused by doing too much too soon will set you back even farther. 

The Bridge: Strengthens several core muscle groups

Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Raise your butt off floor; keeping abs tight (You can activate these abs by lightly touching your belly, concentrate on contracting these muscles) Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower your butt to the floor. 

The Plank: Strengthening exercise for back and abdomen (also strengthens arms and legs)

Lay on your stomach, placing your elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Hold position for 10 - 50 seconds. Relax. Repeat five to ten times. 

The Wall Squat: Strengthening exercise for back, hips and legs.

Stand with your back against a wall, heels about 18 inches from the wall, feet shoulder-width apart. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 times.

Leg and arm raises: Strengthening exercise for back and hip muscles.

Lay on stomach, arms reached out past your head with palms and forehead on floor. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 30 seconds. Switch sides.

Strong abdominals are essential for supporting the spine.

Sit-ups: 

Yes, old-fashioned bent knee sit-ups! Lie on your back with your knees bent. Do not anchor your feet. You can place your hands anywhere from along your sides to behind your head. The further back they go, the harder the exercise. Keep the lower back flat on the floor. Exhale when raising your torso off the floor and inhale when lowering. Sit all the way up and lower all the way back down.

Reverse Crunch: Lie flat on back, feet in the air. Bend knees 90 degrees. Place hands under your butt for support and make sure your lower back remains flat on the floor. Tightening your abs, lift your butt a few inches off your hands. Hold for a moment and lower back down. Do 15 - 25 reps.