How to Rehab An Injured Tennis Shoulder

April 24, 2020

Every shot you make in tennis uses your shoulder. This means a shoulder injury can take you off the court and away from the sport you love. Luckily, there are exercises that can help you recover during rehabilitation and prevent injuries in the future.

Shoulder Training Videos for Tennis Players

These exercises can help tennis players strengthen or rehabilitate their shoulder. Ensure you’re performing at your best with these exercises!

Tip: Don’t perform these exercises right before playing tennis. It’s best to do these exercises as part of your strength training routine outside of a tennis match, so you don’t fatigue your shoulder.

Shoulder Training Program for Tennis Players (Part 1)

This video includes several exercises including some from the Jobe program. The Jobe Four exercises have been studied and shown to highly activate the rotator cuff and scapular (shoulder) muscles.

You will need a:

Part One Exercises:

TheraBand Soft Weight Exercises
- Side-Lying External Rotation
- TheraBand Soft Weight Prone Shoulder Extension
- TheraBand Soft Weight Prone Horizontal Abduction
- TheraBand Soft Weight Prone External Rotation
TheraBand CLX Exercises
- TheraBand CLX External Rotation with Retraction
- Bilateral Shoulder Extension
- External Rotation at 90°
- External Rotation at Side

Shoulder Training Program for Tennis Players (Part 2)

Ready to continue? This next set of exercises will also help with shoulder rehabilitation and conditioning.

You will need a:

Part Two Exercises:

TheraBand CLX Exercises
- External Rotation with Scapular Retraction
- External Rotation with Oscillation with a TheraBand Flexbar
- 90°/90° Sustained Hold External Rotation
TheraBand Soft Weight Exercises
- Side-Lying Plyo Drops
- Side-Lying Plyo Catches with a Partner
- Prone 90°/90° Plyo Drops
- 90°/90° Reverse Catch Plyometrics with a Theraband Stability Trainer and a Partner
Bonus TheraBand CLX Exercise
- Serratus Plank (with optional mat)

Reduce Your Risk of Shoulder Injury

Tennis serves and shots are hard on your shoulder. The motion’s acceleration places stress on the shoulder joint. Then your four rotator cuff muscles need to act as the “brakes” to stop your arm’s forward motion.

rotator cuffs

Unfortunately, many tennis players have weak rotator cuff muscles, which can lead to shoulder injuries. These tiny muscles can be tough to target, but elastic resistance bands or tubing is a simple solution.

Rehab Your Tennis Shoulder Injury Using Elastic Resistance

Wondering why we recommend using resistance bands? They’re the perfect all-in-one solution for your training needs. The slim bands are foldable and portable for use on and off the court.

Compared to traditional weights, resistance bands win in terms of convenience and price, plus they provide the same level of performance. Add a soft weight as the perfect pair for all of your tennis exercise needs.

Follow the exercise videos above, so you can stay on the court at the top of your game! Then improve your serve with even more exercises for tennis players .

References
Reynolds, G. (2010). Phys Ed: How to Fix a Bad Tennis Shoulder. The New York Times. Retrieved from https://nyti.ms/2x2FqGl

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.