SPORT SCIENCE - Professional Tennis Registry

90/90 External Shoulder RotationUse tubing or light dumbbells (3 lbs). Stand erect facingthe tubing attachment. Grasp the tubing with the righthand (thumb up), with a 90° angle at the shoulder anda 90° angle at the elbow. From this starting position,externally rotate the shoulder against the tubingresistance. The forearm starts parallel to the floor andbecomes perpendicular to the ground at the top of themovement. Hold near the end range of motion for2 seconds. Focus on scapula control and relax thetrapezius muscles. Slowly return to the starting positionand perform the appropriate number of repetitions(8 to 15). Repeat this movement for the opposite hand.Lateral Shoulder RaiseThis exercise can be performed using eitherelastic tubing or dumbells. Hold dumbbells inhands at side, palms facing inward. Raise armsslowly and elevate arms away from the hips toshoulder height, keeping the arms straight andpalms facing down (coronal plane). Holddumbbells at shoulder height for 2 secondsbefore releasing back down to the startingposition. Do 12 to 20 repetitions.Variation: with elastic tubing, step on tubing withboth feet to hold down firmly. Hold ends (orhandles) of tubing with hands at side. Raisearms together slowly as with dumbbells. Witheither dumbbells or tubing, another variation is toraise arms in front rather than to the sides. Amore difficult variation is to do the exercise whilebalancing on one leg.© iTPAPTR Practical On Court Applications for Sport Science 48