Bar Rotator Cuff Stretch For Tennis | Exercise 5.51
Static Stretching · Book exercise 5.51
A shoulder mobility stretch using a straight bar held over one shoulder and behind the torso.
Exercise Video
Hold guidance: The book specifies a 45-second hold on each side. This clip demonstrates the position and release; it is not a timed follow-along.
The clip shows one hand arrangement, with the bar lowered, raised and released. It demonstrates the position changes, not a measured assistance force or the full programmed hold. Repeat the opposite-side hand arrangement and time the hold separately; keep the assistance controlled.
Technique Photograph
How To Perform The Stretch
Take one arm behind the back with its elbow bent near 90 degrees. Hold a straight bar with the other hand, pass it over the shoulder, and grasp its lower end behind the back. Apply gentle upward and downward pressure through the bar to find the stretch; switch sides.
Technique Cue
Keep the spine, pelvis and head neutral. Do not force the shoulder through pain.
Targeted Muscles And Timing
Target: Subscapularis, pectoralis major and latissimus dorsi. The tennis book recommends a hold of about 45 seconds. Perform both sides where applicable and avoid bouncing.
Book Technique And Related Exercises
Use the straight bar to position the hands behind the torso and shoulder, moving it gently to stretch the shoulder while the pelvis, spine, and head remain neutral.
Related movements: Towel Shoulder and Posterior Deltoid. See Advanced Concepts of Strength & Conditioning for Tennis for the complete exercise and assessment guidance; explore all static stretches.
Explore Related Tennis Exercises
All static stretches · The tennis book · Related exercise
← 5.50 Single Arm Pectoralis · 5.52 Wrist Flexor →
Book reference: Advanced Concepts of Strength & Conditioning for Tennis, Chapter 5, exercise 5.51 Bar Rotator Cuff.