Shoulder & racket-arm care · Beginner

Shoulder & racket-arm care – Beginner

Gentle band work for the rotator cuff and shoulder blades, plus wrist prep.

Warm-up

1. Shoulder circles & arm swings — 10 reps
2. Wrist & forearm preparation — 1 min

Shoulder & arm

1. Band pull-apart — 2 × 12 reps · 40 s rest
2. Band external rotation — 12 reps each side · 40 s rest
3. Prone Y-T-W raises — 5 reps · 55 s rest
4. Wall push-up — 10 reps · 55 s rest
5. Grip squeeze & release — 12 reps each side · 40 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app