The internal shoulder rotation is a resistance training exercise to strengthen the shoulder rotators and enhance function of the neuromuscular system.
Same as the external shoulder rotation, the internal shoulder rotation is an essential resistance training exercise for tennis players. It allows the shoulder to generate high force output during groundstrokes and serve.
The internal shoulder rotation is also ideal to enhance dynamic stabilization of the rotator cuff musculature, thereby improving neuromuscular system efficiency and the integrity of the shoulder joint.
Therefore, most professional tennis players incorporate the internal shoulder rotations into their dynamic warm up routine using a resistance band.
In addition, you can also perform the internal shoulder rotation resistance training exercise using a cable machine/pulley in the gym.
Advantage is that you can maintain muscle tension during the entire range of motion. That allows you to increase shoulder strength even further.
Internal Shoulder Rotation Progression
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
If that’s still too easy then alternate with single leg action.
Here are the progression levels:
- Beginner: athletic stance
- Advanced: lunge position
- Professional: alternate one leg stance
Internal Shoulder Rotation Description
- Fasten elastic band (to a pole) at hip level
- Stand up in athletic position; feet underneath shoulders, knees are slightly flexed
- Hold the elastic band with the hand closest to the pole, flex the elbow, and keep it close to the hip/trunk; hand is facing away from the umbilicus (belly button)
- Rotate at the elbow by pulling the elastic band at hip level towards the body, thereby moving the hand towards the umbilicus, without moving the elbow away from the trunk/hip
Targeted Musculature
- Subscapularis
More Resistance Training Exercises
Integrity of the shoulder joint is very important for tennis players to produce powerful shots while minimizing the risk for injuries.
If you are looking for more resistance training exercises for the shoulder then take a look at a few exercise suggestions for you:
- External Shoulder Rotation
- Lateral Raise with Rotation
- Horizontal Abducted External Shoulder Rotation
We also have 5 easy rotator cuff exercises to strengthen the shoulder.
Shoulder Stretches For You
Now, once you are finished playing tennis you may want to stretch out your muscles to improve flexibility and avoid injuries.
Here are a few exercises for you to consider:
