Category Archives : Injury Prevention

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Side-lying Leg Lift Variation

Side-lying leg lift variation will get rid of the pain in your butt. It’s common that athletes occasionally get pain on the backside of the hip, near the glute. The pain can be quite uncomfortable and harsh to deal with because it often prevents you from doing your traditional training exercises, such as squats, lunges, deadlifts, or jumps. On the […]

Side-lying leg lift variation

Advanced Glute Bridge to Strengthen Gluteus Medius

The glute bridge and its advanced version can possibly be the best exercise that you need in your regimen on a regular basis. Usually, the majority of people have very underdeveloped glutes and hamstrings. This happens because of too much sitting and not training the muscles of the posterior chain. This is detrimental in athletes because the glutes and hamstrings […]


Big Toe for Balance and Pain-free Life

Many overuse injuries in running, tennis, walking, or other intense sports are often accredited to weak glutes. Very often it is true that our glutes (both Maximus and Medius) are too weak, but we also forget another crucial link in the kinetic chain of your gait: your toes. Especially the big toe. Let’s look at what happens when you walk […]

Big Toe Exercises

The Ultimate Hips Opener Exercise

The Ultimate Hips Opener Exercise

Hips Opener Extraordinary! If you have ever done yoga, you have heard of Sun Salutations—the ultimate opener of the body. Even if you don’t want to be a yogi or practice yoga regularly, I would highly recommend adding this simple exercise into your daily routine. At least once a day, but you can do it as many times as you […]


Shoulder Extension Exercises For Better Performance

Shoulder extension is one of the underestimated movements that are quite important for your well-being, looks, and athletic performance. As athletic and fit as we feel we are—working out in the gym, playing tennis, running, doing yoga, or other sports—we sit too much, and our posture suffers. Most of us have chronically tight shoulders, chest (especially the pectoralis minor) and […]

shoulder extension stall bars L-hang

Hip-flexors Triangles

Hip-flexors Triangles Solve Your Problems

I am going to ask you two questions. Take your time, think a little bit and try to answer before your continue to read. 1) Do you think that your hip-flexors are tight and shortened? (think… answer…) The majority of people answer “yes”. Most of us sit too much and the hip-flexor get shortened. We feel the tightness. 2) Do […]


Lessons from Pole Dancing for Tennis Fitness Training

I was playing tennis every day, seven days a week. And do the fitness training and injury prevention several times a week just to be able to play so much. Life was good, and I loved being on the court. Until one day in spring 2016—and I don’t even know how and why it happened—I decided to try a pole […]

lessons from pole dancing for tennis fitness

Shoulder Flexion Mobility

Shoulder flexion mobility (the overhead position of your arms) is an extremely important subject. For tennis players for the serve or overhead motion, for other athletes and non-athletes just the functional health of the shoulders. This is often compromised thanks to the lifestyle that we live: hunched over the iPads, computers, desks, or steering wheels. If you don’t have a […]


Cossack Squat aka Side to Side Squat

Cossack squat, also known as side-to-side (low slide) squat is a quite intense exercise that will reveal many of your weaknesses… Oh, did you say that you don’t have any? Maybe when you try this exercise, you will find a few, surprisingly. It could be the strength of your legs, glutes, and core, the flexibility of your hips, knees, or […]


Scapular Shrugs

Scapular Shrugs For Shoulder Stability

The scapular shrugs are going to be your new friend. Have you tried how well you can move and control your shoulder blades, lately? It is very possible that you may have very little mobility there. Or maybe ZERO mobility. It is very common. The older you are and the more you have neglected your shoulder blades, the more restricted the […]