Considering some of the common injuries associated with the sport of squash, here are a few to work on as you prepare for the upcoming tournament this weekend.
Hip flexibility – A common side effect to doing 100’s of lunges is tight, overactive glute muscles. An effective stretch for the hip region is the piriformis stretch (Below Left), which targets the internal hip muscles that act as a hammock for the hip and assist larger muscles in movement. This one you may have heard it referred to as thread the needle.
Another good hip stretch that will also target lateral hip muscles including the illiotibial band is in a similar position with the leg bent and hugging the knee toward the chest (Above Right).
Shoulder flexibility – Large deltoid muscles can be stretched by bringing the arm across the body with shoulder blade back and down (Below Left).
A great stretch for the rotator cuff muscles and smaller stabilizers of the shoulder is the arm wrestle (Above Right). Lying down on your side with elbow level with shoulder height, press your arm down toward the ground.
These just tend to be two regions of the body that become overactive and fatigued from playing squash, but there are many more to address and the body should be treated as a whole.
club, Howe Cup, Seattle, Squash, stretching, warm up
So often most people relate their progress in the gym to a number on the scale. But there are many other ways to measure progress that have nothing to do with a scale. While losing weight or for some, gaining weight is the ultimate goal you should never sell yourself short on the progress you are making even if it’s not glaring at you in red numbers on a scale. Here are a few ways you can give yourself a pat on the back for achievement!
- A younger looking face and body
- A leaner appearance, positive changes in body composition
- Finally you can see an ab muscle (or tricep, or calf, etc)
- Your clothes are fitting better
- You’ve ventured into color in your wardrobe. You no longer feel chained to black
- Your joints are feeling better, less stiffness
- You aren’t getting sick with every cold that goes around the office
- You have more energy, even in the dreaded after lunch time hours
- Taking less pain killers or you have gotten to cut back or eliminate other medications
- Feeling more upbeat and positive in life
- You are nicer; you can finally get past the way the guy in the next cube over breaths so heavy (maybe he should workout!)
- Your thought process is better, you can think on your feet
- More productivity
- You fall asleep and stay asleep easier
- Better sports performance
- Better recovery
- Feeling confident enough to try new things (personal training anyone?!)
- More mindful of what you are fueling your body with. Who wants to waste all the hard work in the gym with a crappy diet!
- You know how to set goals and what you need to do to achieve them
There are many more ways to know you are making progress. Sometimes just the desire to keep going is feedback enough that you are on the right path to a healthy life. So while you may be focused on the end goal don’t sell yourself short, you have many reasons to be proud of yourself. Keep your head up, celebrate the small things, and keep on keeping on! If you are interested in making more progress contact personal fitness trainer Adriana Brown.
Diet & Nutrition, Fitness Advice, Lifestyle, Motivation, Weight Loss, Women's Health