Tennis is a sport that demands strength, flexibility and endurance from all the body's major muscle groups. The deltoids, or shoulder muscles, get quite a workout in tennis, as forehands, backhands and serves all require the deltoids to work from different angles and with different levels of intensity. Tennis is also an activity that can lead to tendinitis and muscle strains when the joint and muscles in the shoulder get overworked. Specific deltoid exercises and knowing when to rest will help keep your tennis game strong and will lower your risk of shoulder injuries.
Deltoid Function
The deltoids are triangular-shaped muscles that form the rounded portion of your shoulders. They help control the movement of the shoulder joint and work in tandem with other muscles to lift heavy loads or otherwise do the work required of the upper body in activities such as tennis and other sports. The next time you play tennis, focus on how your deltoids feel when hitting various shots. and you'll get a good sense how versatile and important these muscles are to your game.
Weightlifting Exercises for Tennis
Because tennis requires that the deltoids work with other muscles, such as the biceps and triceps in the arms, the latissimus dorsi muscles of the back, and the pectoralis major muscles of the chest, a workout that involves the pushing and pulling of these muscle groups is recommended. Some of these exercises include overhead dumbbell or barbell presses, lat pulldowns, bench presses and seated dumbbell rows.
Other Exercises
You can strengthen your deltoids for tennis without weights, too. Take an elastic exercise band and wrap one end around a pole and stand back far enough so there is some tension on the band as you hold the other end with your arm raised to your side and your hand at about shoulder height. Pull back up on the band so your arm is still out to your side, but your hand is up at head height. To work your core muscles while you do this exercise, stand with one foot on a pad or step. Do three sets of 15 repetitions. Another good shoulder workout without weights can be done with a medicine ball. Stand with your feet about shoulder width apart and lift the medicine ball with both hands high over head. Then slam the ball down hard with both hands. Do two or three sets of about eight reps.
Stretch Your Delts
Any muscles that get used repeatedly and are stressed through sports or other activities can strain or become seriously injured. Stretching your deltoids is easy and can keep you in the game longer by helping prevent pulled muscles. To stretch your deltoids, simply cross one arm in front of you and use your opposite hand to pull the elbow toward the opposite shoulder. To stretch the deltoid from different angles, cross your arm across your chest and hold it for 20 seconds and then cross it over at shoulder height and hold for 20 seconds. Do the same for both arms before you play tennis and after you're done to stay flexible.
Member Comments