Tennis is a sport that requires the entire body to be moving in multiple directions at anytime. It requires stability and endurance through all core muscles, the lower body as well as the upper body.

While the shoulder is the most mobile joint in the human body, tennis players can be prone to shoulder injuries due to the repetitive motions of strokes and serves.
Strengthening and improving the stabilization of the scapular region, commonly referred to as the shoulder blade, can help prevent injuries and manage pain.
The shoulder requires both mobility and stability in order to support and stabilize the rest of the upper extremity. Poor movement patterns and/or deficits in muscle strength at the scapula can lead to uncoordinated movement, instability and pain/injury in the
elbow, wrist, and hand.

Here are 3 exercises to improve Scapular Stabilization and Prevent Elbow, Wrist, and Hand Injuries.

1. Standing Rows: Stand facing the anchor with resistance band at elbow height. Step back until your arms are straight and the band has mild tension. Stand tall, bringing shoulders down and back and engage abdominal muscles (do not hunch shoulders
or push out ribs). Draw elbows back while squeezing shoulder blades together behind you. You should feel the muscles between your shoulder blades activate and your chest opens up. This strengthens the scapular muscles for improved posture and scapular positioning.

2. Dynamic T and I: Lay face down with arms out to sides like the letter “T.” While drawing the belly in and maintaining a neutral spine, lift arms up to sides while maintaining a “T” position by engaging muscles between shoulder blades. Gently lower arms until they are down by your side, creating the letter “I.” Return to “T” and repeat this movement. Do not arch lower back or lift head up.

3. Bilateral External Rotation: Stand tall with shoulders down and back drawing the belly in towards the spine. With elbows at 90-degrees and resistance band in hands, gently open arms out to sides against resistance. Don’t let shoulders tilt forward —
keep them down and back. This strengthens the rotator cuff muscles.

Is pain is bothering you?

An Allegiance Physical Therapist may be able to help!

An Allegiance Physical Therapist can coordinate the entire body through more effective
patterns to allow you to return to the tennis court with a plan for how to succeed and play even better than before!

Medicare and Private Pay Accepted