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Getting back To Tennis After Child Birth.

We all know that tennis is about thinking, anticipating, moving, running and hitting. These activities can be very stressful for post baby tennis moms, so some at home pre-season strength and conditioning is recommended.

Child birth is the biggest body transformation you will experience. Your abs will be stretched to within an inch of breaking and just about every muscle in your body will be stressed.  So for a Tennis mom contemplating a return to the court it is generally recommended that you wait ten to twelve weeks after giving birth before you venture back to play. It will be imperative that you consult your doctor for clearance in all cases.

Where to start?

How about sitting down? You are going to have to feed your newborn, so why not sit on a Swiss ball. Sit tall while feeding; feel that you can lengthen your spine and torso, hold the position gently has you bounce softly. Done for a period of 20 minutes or so this can be a great core work out. Sitting on the ball can also help reduce any back pain you may be feeling, increase blood flow and help strengthen those stressed abdominal and back muscles. (They have been carrying extra weight for some time.)

Then what?

A morning walk with your child in a pouch or a pram can be a great way to get a cardio workout and maybe send bubs off to sleep at the same time. Plug your tunes in one ear and get outside for a while. Even a stroll around the house could be sufficient as long as you get 30 to 45 minutes exercise.

What about stretching?

Yoga is the best, what type is your choice. I recommend: Runners Yoga!

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Try some sideways pushups or hip raisers.

Lie on your side with your feet stacked together ankles touching. Tuck your elbow under your shoulder making the letter L with your forearm facing front. Try and raise your hips from this position, with a little help from your upper arm. Be gentle with yourself, try one, then two over a number of days, the goal is to get to five repetitions each side.

Chair pushups with heal kick.

Place your hands on the side edge of a stable chair seat and assume the forward push-up position, trying to be as straight as you can from head to toe. Perform the push-up so your chest touches the chair before you push back up. As you reach the top of your push-up raise the heal of one leg up behind you with your leg straight. You should feel like your glute or butt is being squeezed. Alternate your heal raise with every push-up. Do as many as you can, but aim for ten per leg or twenty push-ups total.

Rotating Lifts and Squats.

A 2-3.5kg medicine ball or similar is needed to maximize the benefits of this exercise. An old 2 litre juice container filled with water will also suffice. Keep your back straight and your knees supple while holding the medicine ball outstretched at arm’s length, squat and lower the ball to the ground. Rest it on the ground momentarily; raise yourself to a standing position at the same time lifting the ball above your head.  Once you have mastered the action, start with the ball above your right shoulder before sweeping across your body to your left side as you squat, touching the ground just outside your left foot. Alternate side to side and do as many as you feel safe with. Your goal will be 10 per side after 10 straight up and down.

Hip Raise’s using a Swiss ball.

Prop your ball against the lounge, lie on your back and place the soles of both feet on top of the ball, knees bent at 90 degrees. Place your arms out to the side to 45 degrees, palms up. Push with both feet as your raise your hips up and off the ground, making sure you maintain balance and a nice straight body line. Once you have reached your peak, slowly lower your hips till your butt rests on the ground, then repeat for as many as you can with a goal of 10.

Butterfly Lifts.

For this exercise two 2kg dumbbells will be handy or two 2 litre juice containers filled with water will suffice. With a dumbbell in each hand held at your side, stand as erect an straight as you can, keeping your back as straight as you can, tilt forward from your hips and raise a leg out the back at the same time as you raise the dumbbells out like butterfly wings. Alternate legs and aim for 5 per leg or as many as you feel comfortable.

If you love your tennis and don’t want to hurt yourself badly when you get back on the court, try this regime for about four weeks before get back on court. Your body will thank you.

“I am a Tennis Australia Club Professional qualified coach, who specialises in helping women play better tennis so they can gain more enjoyment from the game and play it longer.”