Single Sided Sports Recovery

With the French open in full swing, I thought it would be fun to give some tips on recovering from sports with some specific examples if you play tennis.

Many sports require excessive single sided use without a good option for training to develop our non-dominant side.  Tennis is a perfect example. If your sport if choice requires lots of single sided use, then warm up and stretching will be even more important for you.

Warming up pre-practice and light stretching afterwards, however minor it may seem, makes a significant difference in how we recover. A good warm up will provide fresh fluids to your muscles to lubricate them and provide the compounds necessary for proper performance.  Elasticity is also increased post warm-up, which will reduce your risk injury.  Here’s a simple example of a warm up routine:

The stretching piece rings your muscles out of all the used up fluids that are now oxygen poor and rich in metabolic wastes.  That fluid is replenished when your stretch is released once again with nutrient dense fluids to aid your muscles in recovering.  There is a second added benefit of reminding your central nervous system of your full range of motion.  Pecs and adductors are highly used in tennis; here are a couple of good examples of how to stretch those:

     adductor stretch

 

We always love giving our clients tools to help them recover from the sports they enjoy, so if you would like to have a specific routine for your particular sport, schedule your appointment today.  Keep moving and we hope to see you soon.

Habits We Form

I’ve spent the first month of this new year thinking about habits.

Sharing some wonderful conversations with a friend of mine who practices Cognitive Behavioral Therapy (CBT) has taught me that the habits we form, both mentally and physically, are very similar and can be interconnected.  If we can understand the effects of the patterns we form, it will help us approach our bodies in a more supportive and productive way. 

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Importance of Communication

If I were granted a single wish, it would be to get clients and therapists alike to understand the importance of communication in therapeutic bodywork.

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Struggling With Sleep?

At Loosen Up we often receive questions regarding ideal sleep recommendations; best positions, pillows, mattresses, etc. These are tougher questions to answer than you would think. There are many contributing factors to preferred sleeping position, pillows, and mattresses; previous injuries, room orientation, or sleeping companions. How we sleep is a personal topic and effective tips and tricks vary for each person.

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How to Use a Foam Roller for Myofascial Release

Using a foam roller is simple, but working some areas may take a bit of practice and some…

Lymphatic Drainage and Sprains / Strains

Recently, on a hike in the Sierra foothills, I strained the tendons in my foot. I was convinced it was broken by the bruising and swelling that presented, but the X-rays proved otherwise. Fortunately, I knew just where to go to get some great bodywork to help patch me up and keep me going! Read more

What is Active Release Technique / ART?

Active Release Technique, or ART, is a combination of soft tissue manipulations and neuromuscular techniques applied together, after a thorough intake and hands-on assessment. Read more

Flexibility and Strength for the Hips and Legs

These four flexibility exercises will increase circulation to the joins and improve the range of motion in your hips. Read more

Stretches for Your Legs

If you’re an active runner, cyclist, or just work on your feet all day, consistent stretching can decrease muscle pain and tension. Read more