Shoulder Exercises For Tennis Players

Shoulder Exercises For Tennis Players

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Tennis is a sport, which has immense popularity among all age groups of people. However, its aggressive and repetitious nature may cause strains on different joints of the player, inclusive of the shoulder that is prone to stress-causing regular shoulder aches. To serve with a forceful shot, the players require a lot of power in the shoulders. Hence, an injury in the shoulder area may lead you to take a break for several matches. 

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On the other hand, a few shoulder-focused exercises can be of great help in improving the present condition and preventing disorders. Therefore, you can play under the guidance of a coach or find yourself in an academy or club that promotes private tennis lessons Singapore has

Vital 10 Shoulder Exercises For Tennis Players

  1. Internal rotation

In this rotation, you have to keep your elbow snug against the body, right above your wrist. Rotate the shoulder towards the inside, crossing your body with the hand when your torso will be parallel to your forearm. You also need to keep your elbow near to your body and do not complete the workout with your whole arm. To get the most out of your shoulder, try to separate the smaller muscles.

  1. External rotation

The elbow will be in a similar position as the internal rotation, above the waist height, snug in against the body. Then follow up by the external rotation by rotating your forearm inwards against the torso. Continue with spinning your shoulder outward until it is perpendicular to your torso. Always maintain the elbow close to your body and isolate the rotator cuff’s tiny muscles.

  1. Chest stretch

Place yourself against a surface, whether a wall or a tree etc., and stand sideways. Lift your arms and lean against the wall parallel to the ground. Now turn until you feel a decent stretch in your chest while holding your support. Return to your starting location after that. Each side should be done at least 15 times.

  1. Rotator cuff stretch

For this stretch, you need to lie left on the floor, extending the left arm 90 degrees from the body and out in front of you. Now bend your elbow pointing the fingers upwards. With your right hand, push your left wrist toward the ground, keeping your upper arm and elbow in the same position. 

Take a deep breath keeping the left shoulder on the ground while applying consistent pressure. Be still for some time (30-40 seconds) then repeat the same on the opposite side. 

  1. Overhead stretch 

Stand tall, with your back to the band and your right foot slightly in front of your left. Raise your left arm straight up and maintain this position while holding the band in place. Pull the band with your arm by gently pressing it forward (approximately 30 degrees). Keep your ear as close to the shoulder joint as possible during this time. Relax and do the same thing with the opposite arm.

  1. Shoulder extension

Straighten your back and bring your arms to shoulder level (forward). Maintain this position with the resistance band. Pull the band as far down as you can. Throughout the workout, keep your shoulders and head straight. Relax and repeat the procedure with the opposite arm.

  1. T-row extension

You need to stand straight and tall with your arms lifted to the height of your shoulder on the front side. Maintain this position in the band. Spread your arms sideways by pulling the band to form a T shape. Make sure you keep your elbows straight and shoulders firm, relax and then repeat it all over again.

  1. The warm-up

Warming up before each game is necessary if you want to perform well and avoid injuries during the match. Certain bodily preparations, such as side steps, trunk rotation, dynamic lungs, and arm swings, must be focused on before beginning the match. 

  1. Keep an eye on equipment

The bulk of injuries in non-elite players is caused by improper equipment, bad techniques, and string setup. Therefore, it is necessary to take consultation from a tennis coach or a sports physiotherapist to ensure that your equipment is alright.

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  1.  Cooldown and recovery

Finally, do not forget to cool down after your warm-up session. It is helpful for recuperation. After cooling down, take 5 to 10 minutes of an ice bath or stretch a little. Moreover, if there are any wounded areas especially the limbs then treat them with an ice pack for some time and leave them to relax. 

Why TM Academy Singapore?

Besides shoulder injuries, there are several other injuries and discomforts that players face, especially at the beginning of their careers. For this, there must be proper guidance provided to the players for their better health and wellbeing. We, at TM tennis academy, understand the players’ needs at every stage, and provide excellent training and assistance to players of all abilities. 

With a certified reputation, we provide the best professionals with diverse lessons and training drills. With rich experience and great passion, the best Singapore tennis coach for each level whether beginner or intermediate, male or female, you will find it here. We provide a custom plan with affordable prices for students to learn their best with us at TM academy. So come, and join Singapore’s best Tennis coaching academy now!

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