A Tennis Wrist Damage They were forced to force me to miss a tennis since November 2019
The Wrist damage may be caused by a process of a process associated with a grocery court and … sad ages. I never gave a lot of time in the gym to strengthen my wrists especially tennis. I’m sure now!
Many Pro players including Del Polo, Nishikori, Nadal & Kuzentova have a trip time in recent years due to embarrassment and even under the knife. Nadal has missed most of 2016 because of a persistent hand problem.
A lot of Wrist injuries appear due to today’s aggressive species. Semi-Western and Western FieRand Grips is associated with injury to Ulnar (finger) side.
This includes a serious problem distribution and doses of Ulnar Wandons (Extensor Carpi Lnaris already a liquid like a nadal.
The wrist becomes “meat in the stand” in the ball of soccer where it is twisted, exploded and divided. Tendon around the wrist face the highest weight of stress when the ball affects the Racket.
As the speed of the tennis and energy increases in today’s game is also to do the rate level of race equipped skills. This is obviously good but, our wrists still tap to beat thousands (perhaps millions) of balls a year.
The strongest form of today’s bacterial buckhand twice and put problems as the players make their highest hand that the Wrist’s integrity is postponed. This was the cause of Delputhotro hand damage.
Junior Tennis players, recreation players, and coaches should take up safety measures to their seed in their hands in sports.
It is important to strengthen the tissue around Wrist Joint to stabilize and reduce difficulties in Ligain in Ligaments and cartilage. Players with twice in penderand treated or double-bachand need to make sure they strengthen both wrists.
Without strengthening the technology is also important. Talk to your coach and see if they can capture your stripes for analyzed and discussed. Fewer technology tips include:
- Try to beat the ball in front of the body, so it’s easy to use the applause and stem and strengthen the wrist.
- Try using only racket control overhoon, not power. Power should be given money especially with shoulder and stool muscles instead of the sails.
- Do not ignore the importance of strengthening and making a corruption of sporting needs. Here are several recommended tennis tests aimed at increasing the energy that is perishable and improves longer sports:
Tennis Wrist exams recommended
1️⃣ weighing weight – Support for the knee. Hold the lightweight (max 1kg to start) at the hand of a army hand. Keep a buckel of neutral neutrality and hold the 45seec weight. Switch to another arm. Repeat 5 sets on each arm. Exercise should start slowly to tire tissue. The last or two sets should be challenging. If it does not increase slightly weight loss. And increased slightly weight as your energy improves.
2️⃣ Wrist Fleakor Muscles – Start with Lightweight (Max. 1 kg) or tube / elastic / band band. Support the arm with a slightly variable elbow, the palm of the manus on the top. Submit a wrist to the top and down, from a neutral position (2-3 sets of 10-20).
3️⃣ Wrist Exensor Suses – This work is different from the flevel tissue exercise. Support the arm with a slightly curved llow, but now with the hand of the hand is facing down. Submit a wrist to the top and down in the neutral position. This can be built up to 2-3 sets of recycling 10-20. When you start these tests, it is enough to stop weight, without moving wrist.
4️⃣ Ulnar / Radial deviation and pro / supination – Support Elbow on the knee, a palm floor, and free from hand. Move the hand to the left and right. 3 set of 10-20 repetition. Check the above video.
5️⃣ the hammer drill – Hold the hammer with one hand and support the arm as shown. Slowly you rotate your hand with palm looking up and make 10 small pulses slow. Then rotate your hand at the palm palm palm and do 10 pulses slow, controlled. Continue 5 sets each place, until you finish 50 pulses on both sides.
Note: Start exercise by holding the hammer next to the head. Slowly drop your hand down the handle to grow offset weight loss. If you experience pain don’t proceed.
6️⃣ the exercise of football limit – Find a large, flat plate. Spread one hand fingers and stay plate over fingers as shown. Place the ball, marble or golf ball on the plate and then fold the ball around the plate to make small changes with your fingers to measure the ball. Don’t let it out! This is entertaining and improving the hand intelligence and aims to improve the wreaking power. A delicious exercise!
https://www.youtube.com/watch?v=bf1xecb6m7c
Check the above video to show all of the above.
By Mark Jones (Tennis Fitness Sydney Desit Cerer)
