Thoracic Spine & Shoulder Preparation
Prepare upper-back rotation and shoulders for racket work, particularly volleys and overheads. Use smooth control; this routine should not create shoulder pain.
Set up
Use floor or wall space. Begin with easy thoracic rotations and controlled shoulder circles, then add light band work if already familiar.
Home practice
2 rounds: 6 thoracic rotations each side, 10 shoulder circles each way and 8 wall slides if comfortable.
Key cues
Keep ribs and pelvis controlled.
Move smoothly, not forcefully.
Stop if pain is sharp or worsening.
Progressions
Add light band pull-aparts or external rotations only with good form and appropriate instruction.
Watch drill video Video: The Prehab Guys