TIPS FROM OUR WRAC PROS
TO HELP YOU WITH YOUR "AT HOME" ACTIVITIES.
CLINT SAYS... HOW TO REDUCE UNFORCED ERRORS: In Pickleball, among other racket sports, reducing the amount of errors is crucial during competition play. There are multiple ways to reduce your total unforced error count. First off, when in doubt, play towards the center of your opponents court. The net is lowest in the center by two inches, so hitting through the middle of the net will reduce sideline errors and risk of shot. In PB you can only score points while you are serving. So when you are the serving team, be extra aggressive. Since that's the best opportunity to score points. While on the receiving side, your best strategy is to play more conservatively. Any error while on the receiving side will add points for your opponents. Play safer, making the opposition to come up with good shots in order to score points. Doing whatever it takes to force the serving side to hit that extra ball. - Coach Clint Head Tennis/Pickleball Pro, clint@wrac.org 
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MALLORY SAYS...
Posture and Ergonomic Considerations for "Work From Home": Most of us have experienced many lifestyle changes the past month, with many of us now working from home and homeschooling. Did you know that working at a computer for prolonged periods can lead to pain and repetitive strain injuries involving the neck, back, shoulders and arms? Here are a few tips to improve your computer ergonomics and stay healthy and happy while you work! 1. Take frequent, short breaks: Aim to get out of your seat or switch between a seated and standing position multiple times per day. Research shows that spending 20% of your work day in a non-seated position can significantly reduce low back pain. 2. Practice good posture: You might find it helpful to set an alarm on your computer or phone to remind you to check in with your posture frequently during the day. 3. Evaluate the ergonomics of your work space. A few basic rules to follow at your work station include: a) eyes level with top aspect of computer screen b) adjust chair height to sit with hips slightly higher than your knees c) sit all the way back in your chair and use extra lumbar support as needed so that the backrest supports your lower back region d) keep feet flat on the floor or use a footrest e) consider wrist supports at keyboard and mouse pad to maintain a neutral wrist alignment. 4. Keeping Moving! Take an exercise class at home during your lunch hour, get outside for a walk around the neighborhood, or take a 15 minute break to play with your children. Use whatever kind of activity motivates you to get up and move. You will feel better physically and mentally afterwards. 5. If your pain is interfering with your tolerance for daily activities or you have questions about how to set up a good work station at home; consider a consult with a specialist such as a physical therapist. You may benefit from a virtual consult to adjust your work station set-up or begin a treatment plan to address your area of concern. - Mallory Berschauer, Mission Peak PT Mallory Berschauer...In addition to instructing dance fitness class of "OULA Fitness", normally on Thursday evening, is also a Physical Therapist and Owner of Mission Peak Physical Therapy in Wenatchee. Look for her Facebook LIVE Oula classes during the club closure. |
