SPORT SCIENCE - Professional Tennis Registry

Shoulder and Upper Arm ExercisesIn addition to the Crossed Arm Stretch and Sleeper Stretch described on the previous page,there are other excellent exercises. Shoulder exercises are important for the stabilizermuscles in the back. Those muscles undergo great strain due to repetitive serving motions,and are not very strong.External Shoulder RotationAttach tubing to net post or fence elbow high. While standing erect, grasp tubing with theleft hand (thumb up) with a 90° angle at the elbow and the forearm parallel to the floor.Slowly rotate the shoulder externally (away from the body) against the resistance from thetubing, making sure the forearm remains parallel to the ground. At or close to the end ofthe range of motion, hold this position for approximately 2 seconds. Focus on scapulacontrol. Slowly return to the starting position, and complete the appropriate number ofrepetitions (8 to 15). Perform the same movement on the opposite side of the body for thesame number of repetitions.Variations: use light dumbbells, stand on one leg, or put a towel between the elbow andbody.PTR Practical On Court Applications for Sport Science 47