Which is better boxing or tennis

Tennis strength training: this is how you prevent muscular imbalances

HAMMER:Stefan, how do muscular imbalances arise in tennis?

Stefan Düll: When playing tennis, the main loads are the arms, shoulders and back. For example, muscles on the striking arm that move the shoulder girdle forward are overstrained. With constant stress, these structures stick together and tighten and this leads to an incorrect posture position in the shoulder. In addition, various muscles that move the shoulder girdle backwards tend to weaken.

HAMMER:Very few amateur tennis players rely on balancing exercises in addition to tennis training. Why are these so important? What can be the consequences of too one-sided exposure?

Stefan Düll: The most common problems tennis players face are shoulder and back pain. Many also have knee problems - in the end, of course, every joint can be affected. The human body is a compensatory miracle. If you make a wrong movement while playing tennis, problems do not have to arise immediately - so-called microtraumas can build up on one another due to incorrect loads. If the body can no longer compensate for this, the injury may occur overnight. In order to prevent this, one should therefore always ensure that the stressed structures are constantly treated, i.e. kept free from adhesions and tension - and the weakened muscles are trained on the opposite side.

HAMMER:You play tennis yourself. Have you already felt the consequences of the muscular imbalances?

Stefan Düll: Of course I was affected by it myself. In principle, everyone is affected - whether playing tennis, sitting at the computer or, like me, often standing at the treatment bench. Due to my experience in the job, I am of course relatively well under control. At the gym, I do a health regimen for myself to counteract my bad posture at work.

HAMMER:A health program usually makes the most sense when it is tailored to the individual. Can you still give us some training tips to prevent imbalances?

Stefan Düll: I think a lot of people make the mistake of just going to the gym and doing random exercises on machines that are often counterproductive. In my opinion, it is important to work on the core muscles - the deep abdominal and back muscles, the pelvic floor and the diaphragm. This is the center of the body and the base from which everything is influenced. Here the nervous system runs through the spine. When all joints are in the right position or everything can be easily controlled, the extremities function better. First of all, you should start with a posture correction and make sure that the hips, lumbar, thoracic, cervical spine and shoulders are in the correct position.