Sun Mountain ClubGlider Meridian Golf Bag Review

Every golfer knows the importance of a golf bag. However, not all of them know how to choose a good golf bag. Today on the market there are so many kinds of golf bags of different brands, designs, colors,… Not all of us have so much money to choose the expensive golf bags. That is why we should make a smart investment by choosing the best with the money we have. In order to make such an intelligent decision, you need to consider a lot of factors and of course, take your time to read as many golf bag reviews as you can. In this digital age, information is everything. The more information you have, the more likely you will be able to choose a good golf bag, And today I’m gonna share with you one of the best golf bag reviews. This information will be a great source for you to decide which golf bag is the best for you. And to begin, I want to promise that this bag will never let you bag reviews

The golf bag I want to introduce to all of you today is the Sun Mountain ClubGlider Meridian. It is a travel golf bag. But it is not just a normal travel golf bag. There are some things special about it which set this bag apart from a lot of other normal travel golf bags that you can find on the market. We know that the important part of a golf bag that you have to pay attention to carefully when choosing a golf bag is its leg set. Here in the Sun Mountain ClubGlider Meridian, we have the integrated leg set, which is designed in a very intelligent way to help us move and handle the bag easily. When the legs are extended, the weight of the golf bag, as well as its contents, will be well supported so that you can have no difficulties in navigating it through parking lots, streets, hotels, and airports. That is really cool because you will not have to worry about you looking like an old man trying to handle a stubborn golf bag which is not interested in working under your control. On the other hand, you can walk in the most comfortable position and even take selfie photos if you want. The design of the bag is out of the question. You will love it at the first sight. You look like a real golfer with this Sun Mountain ClubGlider Meridian. The material they use to make this golf bag is high-quality nylon. The bottom back of the bag is covered with a hard tray made of plastic. And you don’t even need to extend the legs to pull the bag, the two in-line skate wheels put at the base will help it. It is very convenient in the event that you use an escalator.

This Sun Mountain ClubGlider Meridian is loved by so many golfers including me. If you doubt its perfection, give it a try and you will see how wonderful it is.

Mistakes Golfers Often Make When Using A Golf GPS Device

When purchasing a golf GPS, golfers are often advised to read golf GPS reviews so that they can get the necessary information in order to choose a good golf GPS. But in many cases, after a short time, the golf GPS they have just bought become not as good as it is claimed in the golf GPS reviews. However, it doesn’t always mean that you get the wrong information. There are some mistakes you often make without knowing that they can do harm to your golf GPS.

Izzo Swami 4000+ Golf GPS

The first mistake is that you don’t recharge the battery or have extra batteries. The battery is a very important part of a golf GPS but most of us keep ignoring its role till they get so frustrated because the golf GPS suddenly run out of battery when they are enjoying the game. The reason why most golfers don’t remember to recharge the battery is that they use a rechargeable battery. In order to solve this problem, you don’t need to throw your rechargeable battery away. The recommendation is to have a car charger and try not to forget to recharge your golf GPS. You can save time by charging the battery while driving to the golf course. And remember that preparing some spare batteries available in your golf bag is always a good idea.Buddy Golf GPS Case

The mistake number two is the lack of a good carrying case. You should know that no matter how great your golf GPS or how much money it cost, it can be easily damaged by the bad weather conditions or impact. A good carrying case is necessary to protect your golf GPS. Saving a little money for a carrying case can cause an even much greater spending in the future for a new golf GPS. Today there are a lot of carrying cases sold on the market at a quite low price. With just a small amount of money and you can keep your golf GPS stay longer beside you. So if you can’t have a carrying case, I think that the only problem is your big laziness. A golf GPS is like your friend. So try to treat your friend well.

And one more mistake that many golfers make is that they don’t have a screen protector. Like a carrying case, a screen protector is also a small and cheap thing to save your expensive golf GPS. Don’t worry because the screen protector will not affect your use of the touch screen.

Those are the three small mistakes that you can make when using golf GPS. They are small but their impact on your golf GPS may be much greater than you expect. Choosing a good GPS is not easy at all so don’t make your effort turn into zero by those small mistakes that you can avoid. Pay more attention to your battery, buy a good carrying case and a screen protector. That’s what you can do to lengthen the life of your golf GPS.


How to choose best softball bats concerning external standards is not an easy question. There are many things to consider, but let’s find out about basic standards that softball players usually care about.


best slowpitch softball bats

Many players choose a bat of their favorite color or one whose color matches their team’s uniform, but this does not help improve performance at all. The truth is, a bat that performs well is worth being chosen instead of because of its color.


When choosing the best slowpitch softball bats, you should focus on the handle, grip, and end cap. Cushioned handles and grips make you maintain your swing better, and end caps designed to decrease bat shaking. There are different brand options you can choose from, including Louisville Slugger, EASTON, DeMarini, and MAKO slowpitch bats, or different barrel and handle diameters as well for you to decide which ones are the best softball bats.

What Brand and Model?

Nowadays, there are many manufacturers that make softball bat on the market. Brands which are chosen by most softball players are DeMarini, Easton, Mako, Louisville…. Due to this variety, you should check if it is legitimate according to your league’s rules to using a certain kind of bat. A bat’s having certifications on it is also a must for a “legal” softball game.

Louisville Slugger Fastpitch Xeno Softball Bat

High-end bats are priced around $200-$300 which are made of high-class and durable materials. These bats bring sweet spot for players, so they are considered suitable for professional players & people who have a lot of money to spare.

At the same time, low-end bats are priced from $20-$70, making them suitable for newbies or people who have a narrow budget.

Considering the reasons mentioned above about brand and model, you should choose the bats that fit your own needs.

What Size Bat?

Choosing the bat size depends on the individual person, and you may need to directly watch the process in which a female player coordinates with the bat to hit the ball. The younger the girls are, the shorter and lighter bats they need. The oversized girls (taller or bigger than normal), who are somehow uncoordinated, need shorter and lighter bats too. Girls under 13 or so are usually not athletic and strong enough to handle longer and heavier bats. Thanks to their strength, great hitting mechanics, good bat speed and control as well, even small girls can hit the ball 250’ using short light bats. You can read the suggestions of bat resellers or manufacturers about sizes by age on their websites for reference.

In brief, there are so many things to consider when it comes to making decisions on purchasing a softball bat. Besides the color, design, size, brand and model – external standards, players sometimes need to pay attention to the dimensions, the quality as well as their playing purposes to find out the best one that fulfills their needs and requirements to achieve success in the games.

ASA’s Size Regulations for Fastpitch Softball Bat

If you want to use best fastpitch softball bats with the size in accordance with Amateur Softball Association (ASA) regulations, what you need to do is not only to look for certification markings but also to learn more about regulation-size bats that are approved in official ASA games. In addition, one player should have a bat on his own, so remember to check whether it’s the right fastpitch softball bat to suit your needs.

best fastpitch softball bats

Standard Dimensions

The right length and weight of a bat take an important part in the success of your game. So let’s search for a bat that meets all of your needs. The length of an official ASA bat must not exceed 34 inches. The diameter of its largest part can reach 2.25 inches. And the maximum weight of the bat can be up to 38 oz. It is one of the crucial things in choosing the best bat because a bat that is too heavy to use tends to slow you down. When you swing, you just need a light-weight bat to hit the ball.

The right bat for young players is measured 26-32 inches long and 30-34 inches long for older ones as well as high school students. The weight of this type of bat drop can range from 8 to 12.

In case you are a college player, best fastpitch softball bats for you mostly depends on your height and weight. There is a chart on with a view to offering guidelines for players of different sizes. The most important thing that matters is, a player must search for the right feeling that a bat brings about, and in almost all situation, such bat must fit the general guidelines.

Grip Size

To create a safety grip for fastpitch softball bats, manufacturers often choose among tape, cork or composition materials. This part is at least 10 inches in length and can extend no more than 15 inches from the knob at the end. It is out of the regulations if the distance between the safety grip and the knob’s apex is longer than 0.375 inches. A molded, finger-form grip can be permanently attached to the bat.

best fastpitch softball bats

Safety Knob

It is required that the small knob at the end of the bat, known as the safety knob, be circular or oblong and 5 inches larger than the bat handle diameter at least. According to ASA’s rulebook, the angle of the knob’s flat region must be designed to be perpendicular to the center line of the bat within 10 degrees.

Other Considerations

Players taking part in ASA Championship Plays are asked to use only bats which meet all requirements of the Rule, including “Official Softball” mark attached by the manufacturer on the bats and ASA certification mark. The ASA also publishes a list of banned bats and bats that are approved for play. The list is changed each year so you need to check it regularly. In some softball events, the bats can be tested to ensure they are in the proper range.

Golfing Simulators for Golf Players

There are numerous golf simulators available for sale for real estate users. While any kind of expert golfer might let you know that the only path to achieve the skills will be through practicing plus yrs of effort and efforts, golfing simulators may be used greatly to minimize this right time and help the golfer to create a proper swing movement.

As golfers possess hardly any time obtainable, this may come in useful for his or her daily training needs. They’re not only designed for beginners that are learning the sport but additionally professionals to maintain touching their sport even yet in off time of year. Besides, the best golf Swing analyzer is also convenient for the golfers.

best golf swing analyzer

If you are likely to have one ensure that you have enough free of charge area and the elevation of the ceiling will do to swing your own clubs freely. In lots of homes, the ceilings have become low therefore for them setting up this in the garage area could be a great choice. Additionally, you must make sure that the dimensions when it comes to length match the minimum dependence on the simulator you will purchase.

Once you have completed the area for setting up it is very important to have an excellent computer to perform the particular simulator software effectively. The majority of the companies supply the computer as per the necessity of the machine also. When you have to obtain one by yourself, make certain it fulfills the necessity of the software when it comes to graphic card, Processor, and ram. Also, get a monitor with HD display as you shall be able to see the graphics in more details.

To obtain the actual golfing encounter it is suggested to obtain a projector plus an enormous screen yet if you’re tight on budget, it is possible to be enough the necessity with a high definition track of. At the stage, you may get the projector and projection display later. A person wants to ensure that the simulator will be installed in a location from sunlight because so many of the sensors such as for example infrared and cameras are inclined to have problems detecting the golf swing. Make certain the simulator plus sensors are put in a cooler location as an excessive amount of warmth may damage any consumer electronics.

best golf swing analyer

Most of the golfing simulators have become advanced and not just can they enhance your golf swing, however, the overall sport. It will help you detect the nagging problem with your swing by using swing analyzer. Focusing on a person game from your home can be quite easy and simultaneously price efficient in a long term and you will be rewarding. The brand new golf simulators include preloaded golf programs and continue upgrading the golf programs as per your needs for a little cost.

The majority of the course is usually complete 18 openings and enables you to perform with the true encounter because the courses are usually precise replicas associated with the true golf programs and so are made out of the particular maps.

Currently, the majority of the simulator companies have got slashed their costs because the competition has grown also it would be the best time for golf players to obtain one with regard to themselves. It will require your game to another level and cause you to a better golfer.

Recumbent bikes are the best way to keep you fit and this is the best way to do exercise and lose weight. Recumbent bikes are manufactured to provide benefits for mankind and it helps to keep you fit and keep yourself fit. You may get recumbent exercise bike reviews that can help you to get benefit from. These reviews are beneficial to get most of the information from.


There are many of the positive aspects that have been produced recumbent bicycles but they do have certain drawbacks as well. The weight of many of the recumbent bikes is more than that of the equivalently priced one. You may also click to see more so that you get the best results for what you were thinking of.  You may find some changes that you need to purchase for the 21 pounds recumbent but this cost is beneficial and are also important as well to focus. The prices of recumbent bikes range and differ accordingly.

It is not easy to do hill climbing when you are travelling with the recumbent. This helps to get your spinning skills better and with the help of soft pedals it helps to make the travelling easy. These recumbent are heavier as compared to normal bikes.  You may find new riders travelling slowly and making the best of it and getting slimmer with this type of exercise that will benefit them.

You can view details and on different websites that will explain you about recumbent bikes and all its useful benefits that can help you to stay fit and maintain your weight.


You may get right bike for recumbent as well that is well designed for the mountains to ride. You may ride unpaved roads with this type. Other reason is known as stress injuries. That is of the wrist, back and of the neck can help you ride the recumbent bikes. This type of injury make it possible to afford weight on ones hand and this can help you to ride properly when required. You may still prefer cycling if still having any injuries and is on the position of standing. The posture may be changed and can benefit you whenever needed. You may find additional stress as well on the knees and especially for the riders of recumbent.

To remove strain from the body people use recumbent bikes that are beneficial. This is the best way to exercise and get the best usage of such bikes with which you may lose a lot of weight that will definitely help you to get great results.

This is the best way to remove chronic neck pain. Recumbent bikes are often used as the best thing to keep you healthy.

The main disadvantage of such bikes are that they are more expensive than the normal upright bikes and may cost you to pay more but you may take it as a positive example that this recumbent bike is providing you with vast benefits that can never be seen with the help of normal bikes that you use.

You may add any different seating position that is low and can affect your posture and can be rode on higher speed as that of elevator. You must properly use your recumbent bike that easily helps you to get the right riding done. You may also slide tightly when needed and can easily cover distances you wish to cover.  You must use recumbent bikes for fun and with this you may get the best exercise done with these types of bikes.


  • Recumbent bikes are best use for the purpose of exercise and other health benefits are associated with recumbent bikes. Recumbent bikes are also use for the purpose of hiking and trailing. It helps people to get it done when travelling to the hills and mountains. This is also one of the way to keep yourself engaged and enjoy the best of it.
  • Mountain biking can also be done with the help of recumbent bikes that will benefit you and will help you to get the right results with your friends and family. They differ in sizes and shapes and can hold for the formation of new designs and shape; these are beneficial for further purposes as discussed here. You can also get the reviews for getting more information related to it.

You may review more articles on this topic that may guide you with good results. Many people use these type of bikes for recumbent to get the exercise done properly and to maintain yourself. These bikes are very much important and are widely used today because these are at good prices and can be easily afforded by common man. In this way it helps you to keep yourself fit and healthy.


Exercises for helping tennis players to improve serves as well as forehand, backhand and overhead shots. The exercises are designed to improve strength, speed and flexibility and help prevent injury.

Tennis is a dynamic sport. Moving quickly around the court and making. shots that seem just out of reach call for strength, endurance and great range of motion. The following exercises will increase strength, speed and flexibility at extreme range of motion, while helping prevent injury from a weak extended position of joints. Do three sets of each exercise, aiming for 10 to 15 repetitions per set. Work with a weight that allows you to complete at least 10 repetitions but brings on total fatigue at 15.

Serve/everhead shots

  • Bent arm pullover: Lying on your back on a bench, use both hands to hold a dumbbell by its plate, positioning it above your nose. Your elbows should be bent. Make a big arc, bringing the dumbbell as far behind your head and as low as you can, then return. Always maintain the same flexion in your elbows.
  • Overhead tricep extension: Sit, with your back supported. Hold a dumbbell above your head; your arm should be straight and your elbow by your ear. Keeping your elbow still, lower the dumbbell behind your head as far as possible; then raise to starting position. Work one arm at a time.
  • Rotator cuff rotations: Lie on your side with your elbow bent 90 degrees and your upper arm close to your side. Hold a dumb-bell in your hand. Raise the lower part of your arm 90 degrees, keeping the upper part still.


Flye: Lie on your back on a flat or incline (to 45 degrees) bench; bend your knees and place your feet on the bench to protect your back. Start with dumbbells above your shoulders with elbows slightly bent, then arc arms out to the side and down as far as possible. Return. Keep elbows back, in line with shoulders and hands, slightly bent and fixed. The motion is like hugging a big tree.


One-arm side lateral: Standing, hold a dumbbell in your right hand with your hand resting against your left hip. Raise the weight laterally to shoulder height and return. Keep elbow bent but fixed, simulating a backhand stroke. Repeat on other side after each set.

All shots

  • Straight leg crunch: For those with no back problems, straight leg crunches effectively strengthen abdominals over a wide range of motion. Lie on your back with your arms crossed over your chest. Squeeze your ribs toward your pelvis, lifting only until you’ve cleared the floor with your shoulder blades.
  • Side sit-up: Lie on your side with your knees bent. Turn your upper body so your chest faces toward the ceiling. With your hands behind your head, curl up slowly.
  • Back raises: On a Roman chair or table with someone supporting your legs, drop from hips about 45 degrees, then raise to normal degree of extension, maintaining slight lower back arch.
  • Lunges: Step forward as far as possible with one leg and lower straight down until your back knee nearly touches the floor. Keep your back straight and weight your forward foot. Make sure the knee of your forward leg doesn’t extend beyond your foot. Change legs and repeat.
  • Single leg squat: Place the instep of your rear foot on a bench with your front leg as far out as comfortable. Lower your body vertically, being careful not to let your knee move beyond your foot.

Toxic glues, parasite rubbers, orange balls, magic bats-table tennis has come a long way since it served as an after-dinner amusement for army officers in the 19th century (who played with carved champagne corks, a row of books for a net and cigar-box lids as bats). It is now a furiously competitive modern sport played by professionals. The best players come from Western Europe and East Asia (see table), and some of them are as colourful as Jean- Philippe Gatien, a former world champion who, at this year’s world championships in Tianjing, China, walked off the court in a tantrum that would have cowed John McEnroe.

About 40m people from more than 156 countries have taken up bats (which now have more than 1,000 different surfaces). They compete each year in registered leagues to make it the world’s most popular competitive raquet sport. A success story? Not exactly.

Despite its popularity, the sport still suffers (along with croquet and billiards) from being regarded as a pastime. People may play table tennis, but they do not watch it. In the United States there are 19.8m registered players, yet the American Open gets a measly two hours of coverage on domestic television.


  • This causes some officials to talk of an identity crisis. There is the game that has been around since perhaps 1810-call it ping-pong-which people still play in garages and backyards around the world for fun, and in which one object is to keep the ball going back and forth across the net.
  • Then there is the fast modern sport it has spawned-call it table tennis-in which the object is to keep the ball from coming back across the net. Unfortunately, table tennis has outgrown the rules and equipment of ping-pong in ways that vex spectators.
  • Consider the bats, which now come armed with myriad bizarre coverings–called parasite rubbers because they feed off the spin of the ball coming towards them. Some add spin (“reversed” rubbers), some kill it (“anti-spin” rubbers), still others take an incoming spin and send it back reversed (the fiendish “long- pimpled” rubber).
  • Top players even use bats whose two surfaces have different covers–so called combination, or “magic”, bats (because of the havoc they wrought when first introduced).

Such bats have made a mockery of the sport. In the 1970s, Chinese players used them to fox their opponents in rallies that rarely lasted more than a few seconds and made top players look like rabbits. When Britain’s wily John Hilton and other Europeans started using the combination bat with success in the early 1980s, the Chinese perfected a way of listening to the sound of the ball to tell what side of the combination bat the ball was coming from. Spectators simply could not comprehend what was happening. As Jill Hammersley, a former English champion, put it:

Watching a game of table tennis between two combination-bat players is like watching fencing–meaningless, unless you are a player yourself. Only then can you understand why they look so amateurish when they misread the spin. The game will only survive if it remains a good spectator sport.

Table Tennis Federation International

That was in 1983. Admittedly, the International Table Tennis Federation (ITTF) has since then ruled that combination bats must be a different colour on each side, so that a player can see which surface his opponent is using. But there are still too many bat surfaces around for the sport’s good. The result is a game that puts an unhealthy emphasis on a player’s equipment, rather than his skill, and favours uninteresting errors over exciting rallies. As was pointed out at a recent ITTF executive board meeting:

Table tennis has to be a game of rallies. Too many people see it as a game of mistakes. Different rubbers are making the sport too difficult. In fact, they’re destroying it.

They may also be destroying the players. The latest fix is “speed glue”, which top competitors apply to their bats just before a game. As it dries the glue increases both speed and spin by up to 20%. Unfortunately, not only does the glue stink, it is also highly toxic. Officials fret, perhaps unnecessarily, about its long-term effect on players–some of whom will reglue their bat up to six times a day for 20 years. And some young players have found that they prefer the effect the glue has on them to the effect it has on their bats.

To its credit, the ITTF is trying to update the rules and make the game more fun for spectators and a bit safer for players. It has banned the most toxic glues (and even went so far as to throw a South Korean contestant, Kim Taek Soo, out of the semi-finals in this summer’s world championships for using a banned glue). There are plans to reduce the number of rubber variations to a more manageable double-digit figure, and strictly to regulate everything from the thickness of bat rubber to the weight of the ball. Officials are also seeking to make the sport more televisual.

They have their work cut out. The players themselves seem to enjoy the messiness of the present game. A planned ban on all liquid glues was overturned in May after top players protested.

The ITTF will also have to fight the manufacturers, who make money from players’ fickle tastes in bat rubbers. It should look to its history for encouragement: had the federation not been formed in 1926, the sport might still officially be called ping-pong (a term first coined by an English sports manufacturer). Or, worse, flim- flam or whif-whaf, as some manufacturers sought to call it.

Form: Back to Basics

In addition to muscle weakness and poor flexibility, certain on-court activities are leading contributors to back injuries. “Players hitting powerful, open-stance shots use a lot of upper-body rotation,” says Roetert. “And if your lower back muscles aren’t prepared for it, you’re set up for injury.” Today’s lighter, longer racquets exacerbate the problem by changing swing patterns and creating more torque on the back.

A supersonic serve can be another red flag. Brenda Schultz-McCarthy held the honor of being the fastest server on the WTA Tour from 1990 to ’97, logging a personal-best 123-m.p.h. zinger at Wimbledon. But she was forced to the sidelines early in ’98 because of a herniated disk, and she’s still recovering from surgery she had last fall. “If you arch your back too much in a serve, and your body can’t support it, you can wrench it badly,” says Groppel. Another danger point is overreaching for a backhand or extending for a volley. This can cause you to twist or turn your trunk too far.

Even the playing surface affects the back. Hard courts pound joints and stress the spine; clay courts mean long rallies and muscle fatigue. And on grass, players who reach down – instead of bending at the knees – to hit low-bouncing balls are prone to lower-back injuries.

Recovery: Back on your Feet

If your back goes out while you’re playing – or while you’re bending over to pick up the newspaper – grab an ice pack and swallow a couple of nonsteroidal anti-inflammatories (Advil, Aleve, or plain old aspirin). “It’s a good idea to get on top of the pain quickly, or it’ll cause your back to spasm even more,” Kibler says.

A note of caution before applying ice to your back: Steer clear of the spine. “Ice can cause problems with nerve tissue, so you have to be careful,” says Groppel. Your best bet is to keep a paper cup filled with ice in the freezer and massage the injured area, but for no more than 10 minutes at a time.

And while it’s tempting to retreat to bed when your back gives way, don’t get too comfortable. “We used to think that extended bed rest was the best treatment for back pain,” says Kibler, “but we now know that it’s not a good idea to immobilize your back for more than 36 to 48 hours. This causes even greater stiffness and weakness.” He recommends RICE (Rest, Ice, Compression, Elevation) for a couple of days, then gradually adding light walking and flexibility exercises. If the pain persists for more than 10 days, consult a physician.

But don’t rush back to your racquet, either. “You have to let the injury heal,” says Gary Wadler, M.D., a sports-medicine internist in Manhasset, N.Y., and a former physician for the U.S. Open. “It’s easy to ignore the problem or wish it away, but if you try to do too much too soon, you’ll end up with a recurring problem.” To treat a basic muscle strain, refrain from play for at least two weeks. More intense pain may require a longer break from the courts.

Prevention is Better Than Cure

Finally, if you really want to avoid becoming another back statistic, take steps to avoid the problem in the first place. Stretch regularly and keep your abs and back muscles strong and toned. “The underlying reasons for back injury,” says Kibler, “are most often inflexibility or muscle weakness. If you don’t address these issues, it’s just a train wreck waiting to happen.”

Get Back to Where You Once Belonged

You can banish back pain before it begins by toning your trunk muscles and increasing your flexibility. If you feel pain during any of the following movements, stop immediately and consult a physician.


Reverse Hyperextension

Lie face down on the floor. Slowly lift and then lower legs, keeping both feet together throughout. Do two sets of 10 to 15 reps.

Crossover Crunch

Lie face up on floor, right knee bent, right foot flat on the floor, left heel crossed on right knee. Keeping right hand behind head and left arm flat on the floor palm down, curl right elbow diagonally toward left knee, leading from the shoulder. Do two sets of 10 to 15 resp on each side.

“Superman” Back Extension

Lie face down on the floor, arms extended directly overhead. Alternate between raising left arm and right leg simultaneously, then right arm and left leg. Do two sets of 10 to 15 repetitions on each side.


Spinal Twist

Sitting on floor, bend right leg so that right foot is outside left knee. Bring left arm around right knee, resting elbow on top of the knee. Slowly turn head and upper body to the right, looking over right shoulder. Hold for 20 to 30 seconds; switch sides. Repeat three times.

Sit and Reach

Sit on floor, legs extended straight out in front, ankles flexed. Keeping back flat, lean forward with both arms outstretched and try to touch toes. Hold for 20 to 30 seconds. Repeat three times.

Consider Yourself Warned

You can back away from injury by incorporating the following into your on- and off-court play.

  1. Make like a Boy Scout. Before you ever get near a court, be prepared with a proper workout program. Start a series of stretching and strengthening exercises for a few weeks before beginning any serious training.
  2. Get warm. Don’t go from your car to the court without loosening up first. Trying to stretch for the ball or slam an overhead with tight, inflexible muscles will knock you down faster than a heavyweight’s uppercut. Spend at least five to 10 minutes doing light jogging and Stretching before you hit the court.
  3. Shoulder the load. If you’re prone to back problems, don’t play with an open stance. Stepping toward the ball and hitting from your shoulders will help reduce back stress.
  4. Kinder, gentler courts. Whenever possible, choose softer surfaces like clay or Har-Tru over bone-rattling hard courts, which can stress your joints and muscles and lead to chronic injuries.
  5. Serves you right. Certain tennis strokes make you more susceptible to back injuries. The serve is one of them. All that turning, tossing, and torqueing is bound to put some strain on your spine. To make sure you’re not compromising your skeletal structure, take a lesson from a pro and learn the proper technique for hitting a serve.

Haven’t got time for the pain? Make sure you cover your back.

Back Pain

Nearly 40 percent of the men on the ATP Tour suffer from back pain. At any given point in their lives, an estimated 80 percent of all Americans will be laid up with a back ailment. So let’s just say that if you haven’t already muttered the words, “Oh, my aching back,” odds are, someday you will.

The back is one of the most often injured parts of the body. Regardless of how we work at staying in shape, the torque of a backhand, the extended reach on a forehand, and the flexibility needed to unleash a serve can all strain the muscles, nerves, and skeleton of the trunk. Sooner or later, something’s got to give.

A strong trunk is synonymous with a solid game: “The force in tennis is generated from the legs, but rotating your trunk is essential in transferring that power to the arms,” says Jack Groppel, Ph.D., an exercise physiologist and executive vice president of LGE, a training facility in Orlando, Fla. “The trunk is the core of your body, and if it’s weak, you’ve got a problem.”

Essential to keeping the trunk strong is making sure your abdominal muscles (namely, the rectus abdominis, external and internal obliques, and the transverse abdominis) and lower-back muscles (primarily the erector spinae group) are in balance with each other.

For most people, weak abs make for a bad back. Yet in many tennis players, the abdominals are actually stronger than their rear counterparts. “We did a study a couple of years ago and found that even in recreational tennis players, the abdominals were stronger than their back muscles,” says Paul Roetert, Ph.D., head of the Sports Science Committee at the USTA. The reason? Every time you hit the ball, your abdominals contract – just like they do for a sit-up.

  • This doesn’t mean you can ignore your trunk when you’re off the court. Weak or tight back muscles and strong abs can lead to muscle strain, which is the most common back injury.
  • Basically an inflammation of the erector spinae group (and also known as the back extensors), the injury can be both acute (intense pain when stooping to hit a low volley, for example) or chronic (a general ache when you wake up in the morning or when you bend down).
  • At its worst, a strain might cause a painful muscle spasm that can lay you out flat and render you helpless. It’s also a leading reason that professional players like Pete Sampras and Monica Seles have to periodically withdraw from tournaments.

And remember, your back isn’t the only area of your body that needs to be toned and stretched. Tight hamstrings can often lead to poor hip flexibility, which is known to wreak havoc in the trunk area. “If you’re not able to flex forward easily, you’re inviting a chronic or acute injury,” says Groppel.

The trunk is filled with other trigger points for possible injury. Here’s a quick anatomy recap: The spine is composed of 33 vertebrae. Bearing the brunt of the body’s load are the five lumbar vertebrae-the thickest and heaviest section of the spinal column. In between all the vertebrae are gel-filled pads, or disks, that act as shock absorbers.

“If your back muscles remain stiff, tight, or weak, you can put the disks at risk,” says Ben Kibler, M.D., medical director of the Lexington (Ky.) Sports Medicine Center and a member of the USTA’s Sports Science Committee. When the disks compress or become overly stressed, the gel inside can bulge out and impinge on the network of nerves that branches out from the spinal column. The result can be a painful slipped or herniated disk.

If the sciatic nerve – which runs from the lower back, through the hip, and down the leg – becomes irritated by this impingement, it can result in sciatica, a common injury characterized by numbness, weakness, and pain up and down one leg and buttock.

Other potential trouble spots are facet joints, the “little feet” that connect one vertebra to the next. “Sometimes, the joint on one side of this column becomes inflamed or locked,” says Sue Fleshman, a physical therapist and the manager of health services for the WTA. This facet-joint impingement is often a result of having to reach down for a low-bouncing ball or stretching up to hit a serve or an overhead.

Younger players, whose bones are still developing, can be at risk for a condition called pars interarticularis. Essentially a series of cracks in the bones of the spinal column, this injury can be caused by repetitive hyperextension of the back and excessive rotation. “As a general rule, any young person who has a back injury that lasts more than three days should have it looked at by a physician immediately,” says Kibler.