Tennis Shoulder Rehab
A rehabilitation-focused program for tennis players recovering from or preventing shoulder injuries. Developed with sports physiotherapy principles to rebuild shoulder stability, strengthen the rotator cuff, and create a resilient shoulder complex that can handle the demands of tennis.
Rotator cuff rehabilitation
Gradual progression
Scapular stability focus
Return to play protocol
Long-term shoulder health
Program Details
Who Is This For?
Week 1
Rotator Cuff Foundation
Gentle rotator cuff strengthening and activation.
25 min5 exercises
Pendulum Swings
2 sets × 30 sec each · Rest 30 sec
Isometric External Rotation
3 sets × 10 sec x 5 · Rest 30 sec
Sidelying External Rotation (Light)
3 sets × 12 reps · Rest 45 sec
Prone Scapular Retraction
3 sets × 10 reps · Rest 30 sec
Wall Slides
2 sets × 10 reps · Rest 30 sec
Rest Day
Recovery - avoid overhead activities
0Scapular Stability
Build the scapular control that supports healthy shoulder movement.
25 min5 exercises
Scapular Push-ups
3 sets × 10 reps · Rest 30 sec
Prone Y Raises
3 sets × 10 reps · Rest 30 sec
Prone T Raises
3 sets × 10 reps · Rest 30 sec
Band Pull-Aparts
3 sets × 15 reps · Rest 30 sec
Face Pulls (Light)
3 sets × 12 reps · Rest 45 sec
Rest Day
Recovery
0Integration
Combine rotator cuff and scapular work with functional movements.
30 min5 exercises
External Rotation at 90 Degrees
3 sets × 10 each · Rest 45 sec
Internal Rotation at 90 Degrees
3 sets × 10 each · Rest 45 sec
Serratus Punches
3 sets × 12 reps · Rest 30 sec
Rows with External Rotation
3 sets × 10 reps · Rest 45 sec
Dead Bug
3 sets × 8 each · Rest 30 sec
Rest Day
Rest Day