Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

or Take a Tour

Core Knowledge

Movements

Contents

Y T W & L - Standing - Tennis

January 4, 2009

Starting Position

  • Standing hinged over at the waist with the back flat and chest up

Procedure

  • Y: Glide your shoulder blades back and down and then raise your arms over your head to form a "Y"
  • Return to start position and repeat for prescribed number of repetitions
  • T: Glide your shoulder blades back and down and then raise your arms to the side to form a "T"
  • Return to start position and repeat for prescribed number of repetitions
  • W: Bend your elbows to 90 degrees|Glide your shoulder blades back and down and then lift your arms to the side to form a "W"
  • Return to start position and repeat for prescribed number of repetitions
  • L: Glide your shoulder blades back and down, lift elbows to the ceiling as they bend to 90 degrees, and rotate hands to the ceiling
  • Reverse the steps back to the start position and repeat for prescribed number of repetitions

Coaching Keys

  • Initiate movement with the shoulder blades, not the arms
  • On the Y, T, and W, keep the thumbs up

You Should Feel It

  • Working your shoulders, upper and lower back

Tags: Shoulder Pain, Prehab, Tennis, Shoulder, Injury Prevention

Related

Comments