By Guest Contributor Ryan Krane, CPT, PES
Ryan Krane is certified as a tennis coach, sports nutritionist, personal trainer, and strength and conditioning coach for tennis. He has been involved in tennis for over 20 years as a player and tennis teaching professional. On his we site Krane states, “I have a high level of understanding of both the mental and physical skills required, and fitness techniques necessary to become a quality tennis player as well as be physically fit. Through my program, I share my wisdom and provide instruction so that my clients have a solid foundation of tennis skills, are well conditioned, and have a better diet and lifestyle.”
Krane is a Certified Personal Trainer (CPT) and Performance Enhancement Specialist (PES) through the National Academy of Sports & Medicine (NASM). NASM is the global leader in providing evidence based certifications and advanced credentials to health and fitness professionals. He is also CPR-AED certified through the American Heart Association.
In addition, Krane received his certification by the United States Professional Tennis Association (USPTA) in 2004. He is also Etcheberry Certified as a Strength & Conditioning coach for tennis, one of only a select few with this designation in the United States.
Ryan Krane web sites
www.RyanKrane.com
www.FitnessTennisTraining.com
Other LA Tennis Examiner articles mentioning Ryan Krane
Performance Center for tennis, golf, running opens in Greater Los Angeles area
Tennis and fitness – motion, metabolism, balance
Tennis players – back problems and pressure points
Tennis and fitness –overpronation and cumulative injury cycle
How good is your posture?
As you take a look around at your work environment, what do you see? It surely would not be surprising to catch a co-worker or two (or heck - even three!) slouching over their desks and leaning forward, away from their chair. Especially for working professionals, this visual is nothing unfamiliar. Unfortunately, people commonly tend to slouch, thus affecting their posture negatively. Once a person starts, bad posture quickly turns into a bad habit and most times, people do not realize its side effects! It is just something they slip into without being fully aware. Many would even argue that it's easier to slouch. Sure, it might be convenient at the moment, but after a few minutes and in the long run, it will affect your back negatively.
How about your own posture -do you stand straight or are your shoulders constantly hunched?
What about those around you?
Like I said, people do not truly realize the side effects of bad posture. So what are they, you ask? Misalignments may start to appear in your muscles, joints, and nerves! If you have rounded shoulders and a forward head, then you possess the two symptoms. While the effects may feel small and nonexistent in the beginning, they will grow to make you feel very uncomfortable if not fixed and eliminated. Soon enough, you may even start to feel tired quicker than normal, because your muscles are not functioning the way they should be. Either way, the pain will grow if you continue to slouch. You may not see its effects, but it is even worse to feel the pain of something you cannot see. So how do you eliminate bad posture and halt the pain that comes with it?
While old habits do die hard, it is never too late to eliminate bad posture! You simply have to take initiative. Two key strategies to improve your posture? Try the stability ball chair. (Available for purchase here!) As for another solution, how about setting an alarm every hour? It will remind you to sit up straight instead of slouching. As you hear the alarm, check your stance! Set your shoulders retracted (back) and keep your head in neutral for proper posture
Rehabilitation: Before, During, After
We all know that accidents happen. In fact, have you ever hurt your ankle so badly that you needed rehabilitation to put it back in its right place? Believe it or not, something so simple as hurting your ankle actually takes a lot more than simply being in rehabilitation for a month or two. While that's an excellent step in the right direction, it just isn't enough. Now, let's find out why, shall we?
A mere month or two spent at rehab may create a certain working momentum, but if one gives up afterwards, the whole point of all that hard work will be completely lost.Often times, people stop after a short amount of time because they think they can simply handle it on their own. Sometimes, they get lazy and unmotivated. That, they want to save money.However, as a result of quitting rehab, the patient will then experience more pain, and like I mentioned earlier, they will lose a severe amount of momentum that they had begun in rehab. I've witnessed this myself, because a number of my clients have approached me with an escalated amount of pain.
With all of that said, finish the rehabilitation process! It exists for a reason and it is to benefit you, not worsen the pain or take your money unnecessarily. Through continuing your program, you will be far healthier and fitter than when you first started. Furthermore, following rehab, do not give up on your exercising/rehab routine! In fact, afterwards, how about starting to work with a trainer? Or best yet, a corrective exercise specialist! Through this, your risk of experiencing the pain you had will be prevented exponentially. And as a Corrective Exercise Specialist myself, that is my best advice.
Corrective Exercise Continuum - What In the World Is THAT?
To achieve success, one must always follow a certain routine. I can speak for myself, as I have followed numerous steps to achieve the accomplishments I have gained in my lifetime. For example, to receive my credentials and become a fitness trainer who specializes in Corrective Exercise, it took me years of experience and learning. And here I am today! The same process applies to fitness and corrective exercise. In fact, starting this week, let me introduce the Corrective Exercise Continuum.
This week, I will talk about the first phase, which is called Inhibition. What exactly is it? This phase is the process of working on quieting down the overactive or tight muscles in our body.Generally, these muscles are our agonists or prime movers. A few examples of this are hip flexors, adductors (inner thigh), and quadriceps.
A technique that is commonly used in this phase is foam rolling, which breaks down the fascia or deep connective tissue in our body. Want to know my advice? Hold the tender spot for thirty seconds, and then go ahead and switch sides. Don't forget, you must take plenty of deep breathsand relaxas much as possible.
In the next few weeks, we will explore each phase in the Corrective Exercise Continuum, as it is a four-step program. With that said... Stay tuned for next week! Lengthening is up next.
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