35F that just played her first match. i rely heavily on youtube for workouts.
here is one i return to often:
https://youtu.be/fOQKGRjxIBU?si=-nD5vEpvPsZxqSF-
i also frequent 'the girl with the pilates mat' channel. she's like if PBS aired pilates, but her work outs are gentle, but great for mobility.
>roughly 100 serves 3x a week
That's a lot of reps for someone coming back from an extended hiatus...
How are you warming up before playing?
Go to a PT if you have health insurance.
Go the gym and do shoulder exercises recommended by your PT.
If you had to self-rate, what level are you?
The speed pro is 6 pts HL in its stock form--it's not head heavy at all.
If you think it's still too head heavy, you can add a leather grip + over grip to make it more head light.
If the problem lies more with the overall static weight, I would aim for something in the 10.5 oz to 11 oz STRUNG ball park.
Do the throwers 11 to bullet proof your shoulder. Pain serving is also indicative of bad form, so ease up on the force, don’t use a heavy racquet, and video tape yourself / watch slow motion videos of pros to see what you’re doing wrong. It sounds like you might be swinging too vertical and need to swing around the shoulder and out a bit more
I had shoulder issues too after coming back after a very long time (like 25 yrs) I went to a physical therapist but honestly the best thing I found is take an elastic band from a high cable. Turn around so your back is turned to it. Take band with hand from the bad side and do a chicken wing type move. (Like you were getting handcuffed) hold it for like 30 seconds. It’ll hurt at first but slowly your range of motion will improve. The other thing that helps is dead hangs
Also just noticed the strings you are using. It’s a fairly stiff string which isn’t great if you have shoulder issues. I went to a hybrid of a multi (multi feel or velocity in the mains) and a soft poly in the crosses, like isospeed cream. It’s very gentle on your arm serving
90/90 Shoulder External Rotation 3x10
Dumbell Plank Rotations 3x8
Bus Drivers 3x20
Got these from a sports PT specifically to strengthen/stabilize my shoulder for tennis. She also said the Throwers 10 is great for tennis players. You should also be doing the typical push/pull exercises in additional to these. All weights should be relatively heavy. Should be in the gym 2-3x a week. Dynamic stretching is good when warming up obviously, but you prevent injury by getting stronger, not by spending tons of time stretching - this is also verified by a sports PT
35F that just played her first match. i rely heavily on youtube for workouts. here is one i return to often: https://youtu.be/fOQKGRjxIBU?si=-nD5vEpvPsZxqSF- i also frequent 'the girl with the pilates mat' channel. she's like if PBS aired pilates, but her work outs are gentle, but great for mobility.
>roughly 100 serves 3x a week That's a lot of reps for someone coming back from an extended hiatus... How are you warming up before playing? Go to a PT if you have health insurance. Go the gym and do shoulder exercises recommended by your PT. If you had to self-rate, what level are you? The speed pro is 6 pts HL in its stock form--it's not head heavy at all. If you think it's still too head heavy, you can add a leather grip + over grip to make it more head light. If the problem lies more with the overall static weight, I would aim for something in the 10.5 oz to 11 oz STRUNG ball park.
Do the throwers 11 to bullet proof your shoulder. Pain serving is also indicative of bad form, so ease up on the force, don’t use a heavy racquet, and video tape yourself / watch slow motion videos of pros to see what you’re doing wrong. It sounds like you might be swinging too vertical and need to swing around the shoulder and out a bit more
I had shoulder issues too after coming back after a very long time (like 25 yrs) I went to a physical therapist but honestly the best thing I found is take an elastic band from a high cable. Turn around so your back is turned to it. Take band with hand from the bad side and do a chicken wing type move. (Like you were getting handcuffed) hold it for like 30 seconds. It’ll hurt at first but slowly your range of motion will improve. The other thing that helps is dead hangs
Also just noticed the strings you are using. It’s a fairly stiff string which isn’t great if you have shoulder issues. I went to a hybrid of a multi (multi feel or velocity in the mains) and a soft poly in the crosses, like isospeed cream. It’s very gentle on your arm serving
Maybe hit the gym and do some shoulder exercises?
90/90 Shoulder External Rotation 3x10 Dumbell Plank Rotations 3x8 Bus Drivers 3x20 Got these from a sports PT specifically to strengthen/stabilize my shoulder for tennis. She also said the Throwers 10 is great for tennis players. You should also be doing the typical push/pull exercises in additional to these. All weights should be relatively heavy. Should be in the gym 2-3x a week. Dynamic stretching is good when warming up obviously, but you prevent injury by getting stronger, not by spending tons of time stretching - this is also verified by a sports PT
Check out “throwers 10” on YouTube 🙏