Basic Shoulder Prevention Program

Today’s shoulder prevention program consists of 3 simple exercises that is performed with a resistance band. This program should be your first program for your shoulders. After you have used this program for a while and mastered the exercises, you can move on to another program level for your shoulders.

Depending on how many hours a week you are playing tennis, you should do this tennis fitness program 2 or 3 times a week. The program will help you to strengthen the muscles inside your shoulder, rotator cuff muscles and upper back. This program tennis fitness program takes about 10-15 minutes to perform.

You will be able to download a workout-card in a pdf file that you can print out and bring with you to the tennis court, so that you can keep track of your workouts.

Remember to use a light resistance band for these exercises! if you are unsure which resistance band you should use, you can read more about the colors and stiffness of the resistance band here .

Exercises:

If you click on the name of the exercise, you will be taken to the exercise page. On the exercise page you are able to watch the video and read the exercise instructions.

1.   External Rotation

Start Position

Finish Position

Do 10-15 repetitions and 3 sets on both arms.

2.   Internal Rotation

Start Position

Finish Position

Do 10-15 repetitions and 3 sets on both arms.

3.   Straight arm Rowing:

Start Position

Finish Position

Do 10-15 repetitions and 3 sets on both arms.