Best preventive exercises for "after-serve-shoulder-pain"?

[acintya]

When I was serving really fast with high speed swinges sometimes I felt little "stiches" in my right shoulder and right upper back. That was 5 years ago. I was inactive now for 3 years and now I`m starting again and I don`t want to make the same mistakes again.

Which exercises should I do to strenghten my shoulders - and the parts of the body around to not get any injuries - or pain when serving "big"?

this one? I would be happy if I were the guy in this picture LOL. I will never be so fit.

 

[Pete Player]

I’d ditch dumbells and go for med bands.


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On pain meds - all contributed matter and anti-matter subject to disclaimer

 

[Bobby Jr]

Yeah, the smaller support tissues in your shoulder joint is probably best strengthened by thinking about both mobility and strength. Theraband/med bands are the way to go for doing internal and external shoulder rotation exercises at 0 degrees and at 90 degrees.

These should be done with low resistance and a focus on form to retain the proper range of motion. The small muscles/tendons/ligaments in the shoulder do not respond well to heavy loads like other parts of the body and going too heavy will more than likely result in mobility issues.

If you look around you'll find plenty of good exercises for shoulders in addition to the 4 movements above. Just make sure you don't go heavy with isolation exercises as you'll quite likely end up overdoing it and risking knock-on downsides should you try and play tennis when your shoulder is exhausted/stiff.

Related exercises also serve as a good warm-up before playing.

 

[SystemicAnomaly]

When I was serving really fast with high speed swinges sometimes I felt little "stiches" in my right shoulder and right upper back. That was 5 years ago. I was inactive now for 3 years and now I`m starting again and I don`t want to make the same mistakes again.

Which exercises should I do to strenghten my shoulders - and the parts of the body around to not get any injuries - or pain when serving "big"?

this one? I would be happy if I were the guy in this picture LOL. I will never be so fit.

Certainlly don't need to be built like this guy to serve fast or serve well. Perhaps you are not employing enough shoulder tilt, body coil and knee bend (to produce leg drive). By employing more leg drive and other links of the kinetic chain, the shoulder does not need to generate as much of the power to produce RHS. Instead, it acts more like a conduit and transfers the KE/power from the previous links (as well as producing some of the power on it own).

Check out the Thrower's Ten for an excellent program to bullet-proof your shoulder/rotator cuff:

http://www.ortho.ufl.edu/sites/ortho.ufl.edu/files/handouts/Throwers-Ten.pdf

 

[acintya]

Yeah, the smaller support tissues in your shoulder joint is probably best strengthened by thinking about both mobility and strength. Theraband/med bands are the way to go for doing internal and external shoulder rotation exercises at 0 degrees and at 90 degrees.

These should be done with low resistance and a focus on form to retain the proper range of motion. The small muscles/tendons/ligaments in the shoulder do not respond well to heavy loads like other parts of the body and going too heavy will more than likely result in mobility issues.

If you look around you'll find plenty of good exercises for shoulders in addition to the 4 movements above. Just make sure you don't go heavy with isolation exercises as you'll quite likely end up overdoing it and risking knock-on downsides should you try and play tennis when your shoulder is exhausted/stiff.

Related exercises also serve as a good warm-up before playing.

thanks a lot!

 

[acintya]

Certainlly don't need to be built like this guy to serve fast or serve well. Perhaps you are not employing enough shoulder tilt, body coil and knee bend (to produce leg drive). By employing more leg drive and other links of the kinetic chain, the shoulder does not need to generate as much of the power to produce RHS. Instead, it acts more like a conduit and transfers the KE/power for the previous links (as well as producing some on it own).

Check out the Thrower's Ten for an excellent program to bullet-proof your shoulder/rotator cuff:

http://www.ortho.ufl.edu/sites/ortho.ufl.edu/files/handouts/Throwers-Ten.pdf

thanks, will look at it.

 

[acintya]

i cant imagine how much of "everything" must PROs do to play at such high level. its insane

 

[Hmgraphite1]

I do bands but also really low weight dumbbells. Shoulder press 20-35 lbs reps 3 sets of 30-50. When injured I did 5-10lbs reps of 100, good for small muscles.
Also a pulley weight with 5 lbs simulating a ohbh motion.

 

[dnguyen]

I was thinking of creating a thread here because I too have a shoulder problem while serving. It's hard to eliminate which one is the culprit.

1. Cymbalta cause my shoulder....possibly swollen joint or inflammation
2. Wrong sleeping position....sleep on the right side all night is not ideal
3. It can't be my serve motion issue......I changed it for a better serving.

I suspected it was Cymbalta.