Apache1128
New User
I'm noticing I have a very stiff shoulder, and I'd like to be able to loosen up my shoulder & possibly increase my flexibility for serve. Any tips/stretches/exercises are appreciated!
Tips/Stretches for Increasing External Shoulder Rotation
- Thread starter Apache1128
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S&V-not_dead_yet
Talk Tennis Guru
I like the videos produced by Bob and Brad ["The two most famous physical therapists on the internet"; yes, they even came up with a jingle].
Apache1128
New User
I actually laughed hysterically when I heard the jingle omg
S&V-not_dead_yet
Talk Tennis Guru
And now that you've heard it once, you'll never get it out of your head.
Injured Again
Hall of Fame
If you've had any sort of shoulder injury in the past, you should be **extremely** careful with stretches to increase shoulder flexibility. The one that comes to mind initially is where you hold your hand palm up, grab a rod between your thumb and index finger, then drop the rod clockwise is you are a righty and counterclockwise if you are a left until the rod is against the side of your upper arm. At this point, your forearm and the rod will be vertical. Grab the rod with your other hand at some point below the opposite arm's elbow and pull the rod across your body. This externally rotates the shoulder.
I've put myself out of commission by doing this exercise mildly. After a lifetime of throwing and racquet sports, it doesn't take much to hurt a shoulder that's been injured before.
I've put myself out of commission by doing this exercise mildly. After a lifetime of throwing and racquet sports, it doesn't take much to hurt a shoulder that's been injured before.
onehandbh
G.O.A.T.
Yoga and ashtanga yoga have helped me with the range of motion for my shoulder. I'm not a very flexible and am usually lazy to stretch, so yoga helps me. Ashtanga has series of easy dynamic poses as part of the warmup before the poses that require more stretching. This makes it safer, IMO.
onehandbh
G.O.A.T.
Sometimes at the end of gym workout, I'll grab a light dumbell (e.g 2-5 lbs) and then put my arm/shoulder in the racquet drop position to stretch. Upper arm parallel to ground (while standing). Bend elbow at 90 degrees. Then loosely hold the dumbell and let it dangle in the racquet drop position to stretch. If your shoulder is really tight then maybe you can lie down on an incline bench or flat bench.
Power Player
Bionic Poster
Yoga stretches are a big help. Hangman is very intense for example.
Regardless you want to do long stretches like this after tennis and try and stretch every day, different parts of the body. Hips, back, even feet.
Regardless you want to do long stretches like this after tennis and try and stretch every day, different parts of the body. Hips, back, even feet.
