If you’re serious about tennis, you know how important it is to keep your shoulders strong and injury-free. One of the key muscle groups responsible for shoulder stability is the rotator cuff. Incorporating shoulder exercises for tennis into your routine can help strengthen these muscles, improve stability, and reduce the risk of injury.
The rotator cuff consists of four muscles that work together to support and stabilize the shoulder joint, allowing you to serve, volley, and hit powerful groundstrokes without discomfort.
Table of Contents for Shoulder Exercises for Tennis
Shoulder Exercises for Tennis
The Supraspinatus helps lift the arm and stabilises the humerus, which is crucial for overhead shots. The Infraspinatus and Teres Minor allow external rotation of the shoulder, essential for serving and backswing movements. Lastly, the Subscapularis assists in internal rotation and keeps the upper arm securely in the shoulder socket.
Without proper training, the rotator cuff muscles can become weak, leading to injuries that could sideline you for weeks or even months. That’s why I want to share some of the best shoulder exercises for tennis players to help you build strength, prevent injuries, and improve your performance on the court.
Getting Started: Key Tips Before You Begin
Before jumping into the exercises, here are a few important things to keep in mind:
- Find the right resistance – Since these muscles are small, you don’t need heavy weights. Too much resistance will force larger muscles to take over, which defeats the purpose. Instead, focus on controlled movements and proper form with exercises for tennis to effectively strengthen the rotator cuff and improve stability.
- Maintain good posture – Stand tall, keep your knees slightly bent, and ensure your back remains straight.
- Engage your shoulder blades – Before starting any movement, draw your shoulder blades down and in toward your spine to stabilise your shoulders.
- Prioritise form over weight – These exercises are most effective when done with controlled movements and good technique. Focusing on proper form will help strengthen the rotator cuff and improve shoulder stability, reducing the risk of injury.
Now, let’s dive into the 10 best shoulder exercises for tennis that will keep your shoulders strong, stable, and injury-free.
1. Banded Side External Rotation
This exercise strengthens the external rotators of the shoulder, which are crucial for serving and backhand strokes.
How to do it:
- Anchor a resistance band at waist height.
- Stand with your affected shoulder furthest from the band.
- Keep your elbow bent at 90 degrees and tucked close to your body.
- Rotate your forearm outward until your hand is perpendicular to your torso.
- Slowly return to the start position.
Tip: Keep your elbow stationary and focus on isolating the small shoulder muscles.
2. Banded Side Internal Rotation
This move strengthens the internal rotators, essential for forehand and serve power.
How to do it:
- Anchor the band at waist height.
- Stand with your affected shoulder closest to the band.
- Keep your elbow bent at 90 degrees and tucked close to your body.
- Rotate your forearm inward, bringing your hand across your body.
- Slowly return to the start position.
Tip: Avoid using your entire arm—focus on rotating just your shoulder.
3. Banded 90/90 External Rotation
This is a progression from the first exercise and mimics movements used in serving and overhead shots.
How to do it:
- Anchor the band at shoulder height.
- Hold the band with your elbow at 90 degrees and arm parallel to the floor.
- Rotate your forearm upward until your fist points to the ceiling.
- Slowly lower back to the start position.
Tip: Keep your elbow in place and avoid moving your whole arm.
4. Banded 90/90 Internal Rotation
A progression from the second exercise, this strengthens the front of the shoulder.
How to do it:
- Anchor the band at shoulder height.
- Face away from the band and hold it with your elbow at 90 degrees.
- Rotate your forearm forward until your hand points downward.
- Slowly return to the start position.
Tip: If you feel pain, reduce the resistance or stop the exercise.
5. Banded High Row
This exercise improves upper back and rear shoulder strength, which helps maintain good posture.
How to do it:
- Stand with feet shoulder-width apart.
- Hold the band with both hands and arms extended in front of you.
- Pull the band toward your chest by bending your elbows and squeezing your shoulder blades together.
- Slowly return to the start position.
Tip: Keep your shoulders down and avoid shrugging.
6. Arm Circles
A great warm-up to increase shoulder mobility and blood flow.
How to do it:
- Stand with arms extended to the sides at shoulder height.
- Make small forward circles for 30 seconds.
- Reverse the direction for another 30 seconds.
Tip: Keep your movements controlled and your shoulders relaxed.
7. Shoulder Extension
This move strengthens the back of the shoulders and improves shoulder stability.
How to do it:
- Anchor the band above shoulder height.
- Hold it with straight arms and palms facing down.
- Pull the band downward until your hands reach your sides.
- Slowly return to the start position.
Tip: Maintain straight arms throughout the movement.
8. Bird Dog
A great core and shoulder stabilisation exercise.
How to do it:
- Start on your hands and knees.
- Extend one arm and the opposite leg simultaneously.
- Hold for a moment, then return to the start position.
- Repeat on the other side.
Tip: Engage your core to maintain balance.
9. Overhead Press
This strengthens the deltoids and mimics movements used in serving.
How to do it:
- Stand on a resistance band and hold it at shoulder height.
- Press the band overhead until your arms are fully extended.
- Slowly return to the start position.
Tip: Keep your back straight and avoid arching.
10. Scaption
A crucial exercise for strengthening stabiliser muscles.
How to do it:
- Hold light dumbbells with arms extended in a “Y” shape.
- Raise your arms to shoulder height.
- Slowly return to the start position.
Tip: Keep your thumbs pointing up and movements controlled.
More about Shoulder Exercises for Tennis
How to Strengthen Your Shoulder for Tennis?
You can strengthen your shoulder by doing targeted rotator cuff exercises, resistance band work, and stability drills. I focus on shoulder exercises for tennis to build strength and prevent injuries.
What to Do if Your Shoulder Hurts From Tennis?
If your shoulder hurts, you should rest, ice it, and avoid activities that make the pain worse. I also recommend gentle stretching and seeing a professional if the pain doesn’t improve.
How to Warm Up Your Shoulder for Tennis?
You should do dynamic stretches, light resistance band exercises, and controlled shoulder movements before playing. I always take a few minutes to warm up properly to avoid injuries.
How Long Should You Rest Your Shoulder for Tennis?
You should rest your shoulder until the pain and stiffness improve, which could be a few days to a couple of weeks, depending on the severity. I listen to my body and ease back into play with light exercises before going full speed.
Final Thoughts for Shoulder Exercises for Tennis
If you want to keep your shoulders strong and injury-free, these shoulder exercises for tennis are a great place to start. Try to incorporate them into your regular training routine, whether it’s during warm-ups or strength sessions. Remember, consistency is key!
Also, don’t forget about warming up and cooling down properly. Dynamic movements like lunges, side steps, and arm swings prepare your body for action, while a good cool-down with stretching can aid in recovery. Taking care of your shoulders now will help you play better and stay on the court longer.
Give these exercises a go, and let me know how they work for you!
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