Calling all cricketers!
With the season fast approaching no doubt most will be praying for some sunshine to make sure the pitches will dry out. Well, certainly the batters.
After a sedate winter, a cold Easter often brings on a few stress and strains as the body adjusts back to the cricket.
The reason for this post is to provide some simple advice to avoid a few of the common problems that many pick up at the start of the season. Hamstring strains, shoulder pain and back problems are notorious in the cricketing world, and I have put together a couple of exercises that will help combat these:
Try doing these exercises 3 x a week after having done a brief warm up like you would before cricket.
- The Single leg Romanian Dead Lift
What they do:These are a great exercise to help prevent hamstring and lower back problems. They will help strengthen you glutes and whilst working on your balance and control which is crucial for you bowlers.
How to do it: Try grabbing a light weight, standing on one leg (keeping it straight) and slowly lowering the weight down over 3 seconds, and come back up. Try out 3 sets of 8 reps on each side.
- The Lateral Lunge
What it does: This exercise again targets the legs and core which are essential for batters and bowlers alike. This will help keep you strong at the crease.
How to do it: Simply step out sideways, keeping your foot facing forwards, and controlling your bodyweight into the lunge. Take the weight through the heel you are stepping onto to engage you glutes. Try doing 3 sets of 16 reps alternating from side to side.
For an added twist: When you lunge onto your left leg, reach around with your right hand to grab the outside of your left ankle- a great way to help get your back loose.
- The Cuban
What it does: This exercise targets the deeper muscles of your shoulders, known as your rotator cuffs. These are the foundations to your shoulder, and can often become weak and damaged when throwing.
How to do it: Grab two light weights or a light bar, and start in the position shown in the first picture with your upper arms out at 90 degrees. Keep you upper arms in these positions and rotate your forearms around this axis they are level with your forehead. Try 3 sets of 8 reps- warning, they burn!
Feeling Brave? Try pressing the weights up over your head for added strength gains.
Obviously if you have a pre-existing injury, I would stay away from exercises and seek professional advice. Here at Ocean Physio & Rehab we deal regularly with professional and amateur athletes from all backgrounds, including Devon CCC and Exeter University CC. So if you do pick up a niggle, or want some more specific advice don’t hesistate to give us a shout.
Good luck for the summer,
Ocean Physio & Rehab