D I V E R S I F I E D

F I T N E S S

C L U B

April
Preventing Tennis Elbow (Lateral Epicondylitis) Tennis elbow is one of the most common injuries an athlete may experience. Symptoms of tennis elbow include pain at the outside of the elbow and are usually the result of overuse. This injury is not limited to tennis players. If you are an avid tennis player, utilizing the proper equipment is important in preventing injuries. Racquets that are large, stiff and have tighter strings will cause more force at the elbow increasing your chance of injury. Some tips to follow to help prevent tennis elbow include: 1. Utilizing a racquet with a large grip and padding. (If the thumb and index finger overlap the handle is too small.) 2. Utilizing a two handed back stroke to absorb energy from your swing. 3. Avoid playing with a wet, heavy tennis ball in the rain. Exercise your forearms to increase strength and flexibility.
INCLUDE US IN Y O U R S U M M E R P L A N S W I T H T H E S E P R O G R A M S

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Jump Training Kids Camp Speed Camp 12 Week Challenge

Deal of the month: Exercises which may be performed 3-4 times a weeks include:
1 hr massage: $39 Chair press ups 1/2 hr: $25
1. Flex and Extend wrist against resistance 2. Rotate forearm against light resistance

An understanding of good techniques, proper equipment, and exercise can help to prevent common elbow injuries.

12 WEEK CHALLENGE

STARTS MAY

4TH!!!

We are coming to an end of another 12 Week Challenge, and everyone is showing great results like always. The success stories from this and other 12 Week Challenges are almost endless. If you haven’t tried it before, ask one of our participants what they think. If you’re currently finishing a challenge, wouldn’t you like to continue to improve your level of fitness? Let us keep you moving and fit through the summer for a ridiculously great value. Look for info, and seminar dates at the front desk, and invite your friends. We can’t wait to help you meet your goals!

D I V E R S I F I E D

F I T N E S S

C L U B

April Birthdays

APRIL
Move of the Month: I T Band SMR
Difficulty Level: Beginner Muscle Groups: Leg Abductors Modality: Self Myofascial Release Self Myofascial Release (SMR) is a form of self massage that releases tension in muscles by applying external pressure. Much like a massage therapist would release a muscles tension with a pair of hands, the foam roll can offer a great deal of tension release. After a short bit of practice one can even release specific knots in a muscle. Although a great form of tension release, SMR will never replace a massage therapists articulate hands.

Member of The Month:

Benefits: This particular SMR stretch is best suited for runners and those with tight hips or knees. IT Band SMR has been proven to reduce knee pain and increase mobility at the hip and knee. Preparation: 1. Position yourself on your side as shown above. 2. Raise bottom leg slightly off floor. 3. Maintain neck in “Neutral Position” with ears aligned over shoulders. 4. This will be extremely painful for most first timers but as the stretch is used more frequently, the pain is significantly reduced. Movement: 1. Roll from just below the hip joint down the lateral thigh to the knee. 2. DO NOT cross the hip or knee joints during rolling 3. If a “tender point” or “hot spot” is located, stop rolling. Rest on the tender spot until the pain is reduced by 75%.

We would like to acknowledge Louann Scherzer as our Member of the Month for April 2009. Louann is a long-time member here at the club, and has a great personality. She keeps herself in great shape, and has a very good rapport with other members as well as our staff. Fitness has always been an iatrical part of Louann’s life. In fact, she once held the world record for sit-ups. Check out the article on our bulletin board. Congrats Louann !!!