By Marylene Vestergom
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Athletes of all levels are always looking for that edge that will improve their game. Pro squash player Gary Waite is no exception. With cross training now the norm, Waite is not foreign to the idea of finding that "extra" edge that will not only help his game but help strengthen and rejuvenate his body. Boasting more professional squash titles cumulatively in singles and doubles than anyone else in history, Waite has proven that he is an athlete who constantly takes advantage of every opportunity to become a better player and bring something new to his game, whether it's reviewing his weight training program or trying a new activity like Bikram Yoga.
Waite, a key player on the International Squash Doubles Association (ISDA) Tour, has been working with the High Performance Centre at the Sports Medicine Specialists in Toronto. Although Waite is not unfamiliar with the benefits of a weight program, he desired to take his training to the next level. Because squash involves lots of lateral movement, core strength, balance and flexibility are important--and, of course, power.
But sometimes it's going back to the basics that can help strengthen a player's outlook. Waite recently introduced Bikram Yoga, or "Hot Yoga," into his training program. Bikram Yoga is done in a room heated to 100-105 degrees Fahrenheit. Through a series of 26 postures the body is gradually worked on. The heat provides a great platform to facilitate a safe environment to stretch the entire body.
"Stretching, balancing and strengthening are only some of the benefits of Bikram Yoga since every muscle, organ, gland and joint is exercised," says Toronto instructor Ted Grand. "But coupled with that is the increased blood flow to various parts of your body, encouraging new cell regeneration, the breaking up of scar tissue, and the repair of old injuries." Another bonus is the "cleansing and detoxification process you will experience through sweating," says Grand. Drinking lots of water prior to and during class, and taking care to replenish your body afterwards is key. One thing's for sure, you'll be surprised to learn that after the 90-minute class, you'll feel energized.
"The stretches may seem a little extreme," says Waite, "especially for squash players, because we are tight in our hips just by the way we move around the court. But if you approach this new activity and the positions cautiously, it's definitely rewarding."
For squash players, a huge benefit of yoga is the balance it creates in the body. "A lot of squash players are asymmetrical in the manner they play," explains Waite. "For instance a right hander will often land on his right foot on both the forehand and backhand sides to strike the ball. This kind of repetitive load-bearing results in a structural imbalance. So when you start doing these [yoga] exercises which demand a certain amount of symmetry in your body, the first thing you notice is this variance, especially when you're factoring in positions that are done on one foot. Improving your balance and core strength is key. These are elements that are certainly tested in Bikram Yoga and in a weight program. By strengthening your core it enables you to apply the power and agility to be a better squash player," says Waite.
At this stage it's still too early to say what changes Waite has seen in his squash game since he's only practiced Bikram Yoga a few times. "I can only guess from my initial experience that the relaxation element combined with the extreme stretching, if done cautiously, could only serve to provide a better range of motion which has obvious positive implications on the court," says Waite. Though Bikram is slightly different from traditional yoga, the stretching and strengthening benefits are generally the same. Yoga participant and World No. 1 Peter Nicol says that yoga has improved his game. "I have done beginner-level yoga and Ashtanga yoga. It has helped with flexibility. No amount of massage or normal stretching has been able to release muscles like when I use the yoga stretches," Nicol says. "Also, I've had better stability since then from the standing poses. Yoga is a fantastic alternative workout to squash, weights or cardio. It really is very hard work if you do it properly."
The Sports Medicine Specialists' Athletic Therapist Paul Papoutsakis couldn't agree more. "Flexibility around the joints is key," says Papoutsakis. "From a cross-training perspective yoga provides stretching, focus, calm and meditation that is easily transferable and beneficial," says Papoutsakis. "With the added bonus of increasing the flexibility and extensibility of muscles and tissues around your joints, while decreasing pressure, you'll likely reduce the risk of injury. Which means more time playing."
But don't think that you'll be able to master the 26 postures in just one session. Bikram Yoga quickly teaches "overachievers" to park that attitude at the door. It's the slow and steady approach of conscious breathing and focused concentration that will provide the amazing benefits of this type of yoga.
"The heat definitely helps you to stretch. But like any new activity, I'd suggest that squash players approach this one cautiously. We're wired a little differently, and our bodies needs to adjust accordingly. That's why introducing something like this during the off-season is better. What you do in the summer has an effect on you a month or two later. So if you do this yoga all summer, hopefully you will be more flexible as the season starts in September/October. As long as the stretching routine is maintained throughout the season, range of motion should remain," says Waite.
If you're joints need a little lubrication, or your muscles crave a good deep stretch, why not add Bikram Yoga to your cross-training arsenal?
Before starting any activity, always check with your physician first to find out if it¹s right for you. |
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