Tennis Shoulder Exercises

Inflammation or injury to the muscles and tendons surrounding your shoulder joint can cause a painful condition known as tennis shoulder, or rotator cuff tendonitis. Commonly the result of repetitive activity in sports such as tennis or baseball where the arm is frequently lifted over the head, the condition can cause severe pain, weakness and loss of flexibility in your shoulders. An exercise routine involving stretching and strengthening exercises are necessary to restore your range of motion and muscle strength to prevent a re-occurrence.

Back Shoulder Stretch

Standing straight with both arms by your side, stretch one arm across your chest, and grasp the back of your other arm just above the elbow. Gently pull your arm across your chest until you feel a stretch in the back of your shoulder. Hold the stretch for 30 seconds. Repeat with the other arm.

Front Shoulder Stretch

Stand facing a wall or doorway. Place one hand and forearm against the wall at a 90-degree angle to your shoulder. Slowly move your body away from the wall, feeling a stretch in the front of your shoulders. Hold the stretch for 20 seconds. Repeat with the other arm.

Pendulum

Using a table for support, place one arm on the table and gently bend forward, letting your other arm hang down in front of you. Gently swing your arm back and forth like a pendulum. Then make 10 circles each in a clockwise and counterclockwise direction. Repeat with the other arm.

Static Lateral Rotation

Stand facing a wall with your feet hip-distance apart. Using one hand, gently push against the wall. As your body moves away from the wall, slowly increase the force of your push. Hold the position for 10 seconds and repeat.

Band Medial Rotation

Tie one end of a resistance band to the handle of a closed door. Hold the other end of the band in the hand of the injured shoulder. With your elbow bent from your side, gently pull the band toward you as far as you can or until your arm reaches your stomach. Slowly move your arm away from your stomach and repeat the exercise.

Side-Lying Lateral Rotation

Lie on your side with your injured shoulder on top. Keep your other arm extended out above your head. Bend the arm of your affected shoulder so that your forearm is resting against your chest. Gently pick up a 2 oz. weight and lift it until your forearm is at the same height as your shoulder. Slowly lower your arm and repeat the exercise.

Side-Lying Medial Rotation

Lie on a table on your side with the injured shoulder on the bottom. Rest the unaffected shoulder and arm along your body. Bend the elbow of your affected arm so that your forearm is at a 90-degree angle to your upper arm. Gently lift a 2 oz. weight up to your chest. Slowly lower your arm and repeat the exercise.

Expert Advice

Begin your exercise routine after the pain of your injury has subsided, or under the advisement of a physician or physical therapist. Start with stretching and move onto flexibility and strengthening exercises. Use a light weight of 2 oz. in the first week, gradually increasing the weight to 4 oz. the second week and 8 oz. the following week. After completing your exercises, place an ice pack on your shoulder for 20 minutes to subdue inflammation and relieve any discomfort associated with working the muscle. If you feel pain, stop exercising immediately.