Welcome To The Gilroy Tennis Club

Tennis Tips

Stretch for Success




Stretching the rotator Cuff : Rotator Cuff Stretch at 90

The capsule around the shoulder joint needs tobe stretched before maximum movement can be obtained. Begin this exercise on a table with a small weight in your hand. Yoiur shoulder should be over the table edge and elbow bent to 90. Just allow the weight to pull your arm down gently in this position.

Rotator Cuff Stretch at 90
Rotator cuff stretch at 135
Stretching the rotator Cuff : Rotator Cuff Stretch with arm at 135

During static flexibility exercises, a particular position is held for a period of time, Static stretches is the best way to initiate a sequence. After stretching a muscle can be gently moved through a range of motion. In this exercise, raising your arm another 45 stretches more of the tissues surrending the shoulder.

External Rotation

Another Part of the rotator cuff can be strenghtened by lying on your side with you elbow held close against your ribs.Slowly raise the weight util it is pointing at the ceiling, and then lowered them in a controlled fashion.

External rotation
Internal Rotation
Internal Rotation

The other portion of the rotator cuff should be exercised lying on your back. Again, with your arm held at the side, raise the weight until it is pointed toward the ceiling, and then lower it slowly back to the starting position.

Shoulder flexion

This particular exercise strenghens a portion of the deltoid as well as the other muscles in the front of the shoulder. In this and in  succeeding exercises, it is important to move the weights slowly, controlling both the lifting and lowering. The elbow should be kept straight throuhout the exercise.

Shoulder flexion
 Rotator Cuff Stretch with arm overhead
Rotator Cuff Stretch with arm overhead

Finally this exercise should be repeated with your arm as far overhead as possible. Yur head should remain supported while the shoulder itself is over the table edge. Again, just allow the weight to pull your arm down gently.

Posterior Cuff Stretch

The back portion of the shoulder joint can be stretched out in this portion by gently pulling your arm accross you body.

 Posterior Cuff Stretch
 Interior Cuff Stretch
Interior Cuff Stretch

The other portions of the rotatoe cuff can be stretched by reaching overhead and gently pulling on your elbow with the opposire hand

Strenghtening the Shoulder muscles

Although it may not seen to take aenormous strengh to throw a baseball, conditioning and endurance  are still necessary. The strenghening exercises you will see in the next few drawings can be started with just a few pounds of weight and increased as time goes on.

Suprasnatus

The rotator cuff in the shoulder needs to be  strenghened separately from the over shoulder muscles. The first exercise should be done with the elbow straight out to the side, slowly raise your arm in a plane about 30 forward of that posture. Do not lift your arms highher than just below the shoulder level, slowly lower it to the starting position and repeat.

Strenghtening the shoulder mucles

Supraspinatus