A big problem in tennis is shoulder and rotator cuff injury. Shoulder pain in tennis is caused from the muscles around the shoulder becoming lax from repeating the overhead movements.
This laxity allows the biceps tendons in the shoulder to become inflamed. These weak muscles are being stretched which causes the shoulder joint to move around in the socket causing pain.
Many times doctors diagnosis this injury by giving you a few anti inflammatory pills and tell you to rest your shoulder for a few weeks.
The pain goes away until you start playing again and soon you are back in the same situation. More pain, and in need of more rest. And it turns into a injury that just won’t go away.
The way to fix this is to make the muscles around the shoulder stronger. So pick up a set of dumbbells of 15 lbs or less and start with a few basic exerises that you can do at home.
- dumbbell bicep curls
- dumbbell shoulder front raises
- alternating reverse dumbbell fly
- dumbbell shoulder side raises
dumbbell bicep curl with underhand grip
(Click on image to view this exercise…)
dumbbell shoulder front raise
(Click on image to view this exercise…)
alternating reverse dumbbell fly
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dumbbell shoulder side raise with neutral grip
(Click on image to view this exercise…)
Do 3 sets and 12 reps of each exercise,three days a week every other day.
