Tennis Fitness - Shoulder Prevention Program That Strengthens Your Rotator Cuff Muscles

Why is it so important for tennis players to have shoulder prevention program ?

As a tennis player, it will put a huge strain on your shoulder when you serve , hits dry , high forehand and backhand volleys high. Due to the repetitive forces in the shoulder joint , it is important to have a program of fitness and conditioning for tennis shoulders . A fitness program will improve performance, avoid fatigue of the eccentric overload and avoid a problem of overexploitation.

Tennis players are injured his shoulder , mainly because of the eccentric overload. In other words , muscle contractions high slow rotator cuff in the monitoring phase by means of the intensity function can lead to inflammation of the tendon.

Shoulder program

The following program teaching tennis help you stay in shape, and we hope that shoulder injuries . It is very easy to do and does not take long to do. All you need is a resistance band , and you can do this program at home or on the tennis court.

First, I will show you some parts do.It is important to be competitive to maintain good flexibility of the shoulder to allow full range of motion improves athletic potential tennis stroke .

stretching :

1 Posterior shoulder stretch - Cross one arm over his body, and the opposite above his elbow arm. Push the elbow so that the arm is extended at its opposite shoulder. Hold for 20-30 seconds.
2 Sleeper stretch - Lie on your dominant shoulder like when you sleep on your side . Place your dominant directly in front of you with your arm bent at 90 degrees so that your hand points directly to the ceiling elbow arm. With your other arm , push your hand toward the feet . This rotates the inner shoulder. Hold the stretch for 20-30 seconds.

Exercises :

1 External rotation - Fasten your resistance band to a stable object . Keep the arm at an angle of 90 degrees . Slowly rotate the arm about 90 degrees , and now point your right arm in front of you .
2 Internal rotation - Fasten your resistance band to a stable object . Keep the arm at an angle of 90 degrees . Slowly move your hand towards your body .
3 Rowing right arm - Fasten your resistance band to a stable object . Stand in an athletic position with the hose end in each hand. Lift the arms so that they form an angle of about 45 degrees relative to its body . Squeeze your shoulder blades, and perform an action rowing pulling the handles back towards your hips, keeping the arms straight , and return to the starting position.