Follow along with Adam Lah, DPT, OCS, as he demonstrates a series of 5 advanced shoulder exercises. While these exercises were put together specifically with tennis players in mind, this program is applicable for anyone participating in an activity that requires a healthy amount of upper extremity repetition. 

This instructional video focuses on recruitment and strengthening of the rotator cuff. This group of four muscles moves the shoulder in a variety of positions, but most importantly blends together and act as shoulder stabilizers. Training your shoulder stabilizers helps with repetitive overhead activities like serving, and with injury prevention.


No Money Exercise

  • Shoulder external rotation, c eccentric return
  • Pinch elbows at side position
  • 2 seconds out, 4 seconds slow return back
  • Aim to perform 3 sets of 15 reps twice per week


External Rotation at 90 Degrees Abduction 

  • Anchor the resistance band at head height 
  • Squeeze your shoulder blades so they are on your back 
  • Use a slow controlled motion, trying to achieve full range of motion 
  • Aim to perform 3 sets of 15 reps twice per week


Banded Military press 

  • Anchor the resistance band at chest height
  • Shoulder blades on your back 
  • As you press above your head, push backwards against the band
  • Hold at the top of the movement for 2-3 seconds 
  • Aim to perform 3 sets of 15 reps twice per week


Banded 90/90 raise 

  • Anchor the resistance band at chest height 
  • Slowly step to the side so you can feel the resistance 
  • Do not let your arm change position
  • Slowly raise your arm to shoulder height, without changing the angle of your elbow
  • Keep your thumb in line with your shoulder throughout the whole movement
  • Aim to perform 3 sets of 15 reps twice per week 


Pulse taps at Overhead position 

  • Begin by setting your shoulder blades
  • Make sure the motion is from your shoulder,  not your wrist
  • Make the movement small, controlled and c resistance
  • Aim to perform 6, 30 second sets twice per week. 


The most common rotator cuff disorder symptoms include pain with increased movement, shoulder stiffness, the inability to sleep on the impacted shoulder and weakness. 

If you are experiencing these symptoms, the team at Orthopedic ONE can help! Click here to learn more about our Sports Medicine specialty and for a list of our Sports Medicine physicians. If you have questions or want to learn more ways to stay healthy, active and strong, consider connecting with one of our Certified Athletic Trainers through our Sports Medicine Hotline.