Rotator Cuff Exercises for Tennis

A common injury for tennis players is rotator cuff tendinitis, which is the inflammation and swelling of the four groups of tendons that form the "cap" at the top of the humerus. This happens through frequent use of the shoulder during the tennis swing. While any swing can cause stress on the rotator cuff, overhand swings such as serves and smashes can be particularly troublesome. However, preventive stretches and exercises can build up the muscles and prevent tendinitis.

  1. Warm Up

    • Before exercising, it's important to warm up your shoulder. Begin by bending at your waist and letting your arms hang down as low as possible. Then begin swinging your arms in a pendulum motion while keeping the muscles in your arm relaxed. After doing this for 10 to 15 seconds, lift your arms slowly for a three-count before lowering them for six seconds before starting the process again. This can be done with or without weights.

    Internal Rotation

    • Lying on the opposite side of your dominant (serving) arm with your head elevated with the other arm, grab a light dumbbell while flexing your elbow at a 90-degree angle. Lift the dumbbell over your head by rotating your upper arm at your elbow while keeping your lower arm at the same position. Complete the exercise by returning the dumbbell to the ground in a similar motion.

    External Rotation

    • Lie down on a bench or bed so that your are resting on your dominant arm, with the elbow flexed at 90 degrees and the forearm slightly below parallel to the floor. Grasp a dumbbell and lift and rotate your arm at the elbow until the upper arm is perpendicular to the floor, and then return the arm to the starting position.

    Horizontal Rotation

    • Stand up and raise your arms so that your elbows are on the same level as your shoulders. Rotate your arms at the elbows at a 90-degree angle, so that your upper arms are perpendicular to the ground. Slowly rotate your arms at the elbows until your hands are pointing at the ceiling before rotating them back to the original position. Depending on the level of fitness, this can be done while grasping light weights or without weights.

    Cool Down

    • You can perform the same warm-up exercise to help your muscles cool down from the exercise. After the cool-down exercise is complete, you can further help the cool down process by placing an ice pack (or bag of frozen vegetables) on your shoulder for 15 to 20 minutes.