Stronger shoulders for cricket, swimming & tennis—better performance, less pain, more living!
As the cricket, swimming, and tennis seasons approach, now is the perfect time to focus on one of the most critical yet commonly overlooked areas of the body: your shoulders.
Whether you’re a fast bowler seeking more power, a swimmer aiming for smoother strokes, a tennis player perfecting your serve, or simply someone who enjoys an active lifestyle, building shoulder strength and stability is essential. At Peacock Pain & Injury Clinic, our mission is simple: we help you get out, and stay out of pain—because you’ve got a life to live!
🏏🏊🎾 Why Shoulder Strength Matters
The shoulder joint is the most mobile in the human body. But with this incredible range of motion comes vulnerability—especially in sports like cricket, swimming, and tennis, where repeated overhead movements place consistent strain on the shoulder complex.
Benefits of Strong, Resilient Shoulders:
✔ Improves posture, strength, and flexibility, making daily activities easier and pain-free
✔ Enhances performance in bowling, swimming strokes, and tennis serves
✔ Reduces the risk of injuries such as rotator cuff tears, tendonitis, and dislocations
✔ Accelerates recovery from previous shoulder issues
💪 5 Key Shoulder Strengthening Exercises
Here are five expert-recommended exercises to prepare your shoulders for peak performance—and keep them that way throughout the season.
1. Scapular Retractions
🔹 Why it works: Enhances posture and improves scapular stability
🔹 How to: Sit or stand tall. Gently pull your shoulder blades together, hold for 3 seconds, then release. Repeat 10–15 times.
2. Resistance Band External Rotations
🔹 Why it works: Strengthens the all-important rotator cuff muscles
🔹 How to: Fix a resistance band to a stable object. Keep your elbow bent at 90° and rotate your hand outward slowly. Perform 2–3 sets of 15 reps on each side.
3. Shoulder Taps
🔹 Why it works: Builds coordination and core-shoulder stability
🔹 How to: Get into a push-up or plank position. Tap one shoulder with the opposite hand while keeping hips steady. Do 2 sets of 10 reps per side.
4. Swimmer’s Shoulder Extensions
🔹 Why it works: Targets the same muscles used in swimming strokes
🔹 How to: Lie face down. Lift arms slightly off the floor and mimic freestyle strokes slowly and controlled. Repeat for 15 reps.
5. Dumbbell Lateral Raises
🔹 How to: Hold light dumbbells at your sides. Raise arms to shoulder height, pause, then lower slowly. Complete 2–3 sets of 12 reps.
🔹 Why it works: Improves shoulder muscle endurance and tone
✅ Top Tips to Prevent Shoulder Injuries
Injury prevention is just as important as building strength. Follow these tips to keep your shoulders in optimal condition:
🧑⚕️ Get professional help when needed: Don’t wait for a niggle to become a full-blown injury. Early intervention makes recovery quicker and easier.
🔥 Warm up and cool down properly: Use dynamic warm-ups pre-session and gentle stretching afterwards.
🧠 Strengthen supporting muscles: Your shoulders rely on support from your core, chest, and upper back.
🛑 Listen to your body: If you experience discomfort, stop and reassess. Pain is your body’s way of signalling something’s not right.
🏥 How We Can Help
At Peacock Pain & Injury Clinic, we specialise in helping individuals of all activity levels improve shoulder function, reduce pain, and return to doing what they love—faster and stronger than before.
Our services include:
- 🏋️ Personalised strength and rehab programmes
- 💆♀️ Sports massage and recovery therapies
- 🧑⚕️ Expert pain and injury therapy and movement analysis
We understand that your time is precious, and being in pain holds you back. That’s why we’re committed to helping you get out, and stay out of pain—because you’ve got a life to live!
Ready to Strengthen Your Shoulders?
Book your shoulder strength and injury-prevention session now—Book here!
Don’t let shoulder discomfort stop you from enjoying the cricket pitch, pool, or tennis court this season. Let’s get your shoulders strong, stable, and season-ready.