Shoulder Health Series

Key Points

• SHOULDER STRENGTHENING EXERCISES:
• Start at 0 degrees with elbow tucked into the rib cage
• Ensure shoulders are in the correct position to avoid reinforcing negative patterns
• Perform external rotation by extending the arm out and back in
• Perform 2-3 sets, 12-18 reps, focusing on slow, controlled movements
• 0 DEGREES INTERNAL ROTATION:
• Turn around to face the elastic, perform internal rotation by bringing the hand towards the body
• Emphasize that external rotation is more important for decreasing serve-related injuries
• Perform 2-3 sets, 12-18 reps
• 90 DEGREE EXTERNAL ROTATION:
• Elbow up at a 90-degree angle, perform external rotation
• Maintain proper shoulder positioning and body alignment
• Perform 2-3 sets, 12-18 reps
• ISOMETRIC HOLDS:
• Hold the arm at a 90-degree angle for 15-30 seconds
• Perform 5-10 repetitions, focusing on slow lowering and walking back to the original position
• OVERHEAD ARM WALKS:
• Walk back until maintaining the arm position is difficult, then walk forward
• Perform 7-10 repetitions, switch arms to avoid fatigue
• This exercise has reduced shoulder injuries significantly
• MOON TAPS:
• Start with the arm at the top, tap back and forth, keeping it in line with the body
• Perform as many taps as possible from top to bottom
• Perform 3 sets
• SWISS BALL T'S, Y'S, AND W'S:
• T's: Thumbs up, arms straight, parallel to the ground
• Y's: Form a Y with thumbs up, shoulder blades down into the back pockets
• W's: Elbows at 90 degrees, tap the floor, lift elbows, rotate, push out like Superman
• Perform 12-18 repetitions for each exercise
• CATCH AND RELEASE WITH YOGA BALL:
• Hold the ball at a 90-degree angle, drop and catch quickly
• Perform 1-2 sets, 10-15 repetitions
• HALF KNEELING ECCENTRIC CATCH:
• Half kneeling position, opposite arm and leg
• Catch the ball and control the eccentric motion
• Perform 1-2 sets, 10-15 repetitions
• Increase intensity of elastics or use a cable in the gym as athletes get stronger
• Add light weights for T's, Y's, and W's while maintaining high repetitions
• These exercises are crucial for maintaining shoulder health and reducing injuries