（附上图片及原文介绍。而若有疼痛者，请先咨询专业的医师或物理治疗师。）
SIDE-LYING ROTATION
Lie on your non-tennis-playing side with a rolled towel placed between your arm and side. Using a light weight, start with your hand near your stomach, then raise your arm upward. Hold for one second, and return to the starting position. Repeat for two to three sets of 15 repetitions.
EXTERNAL ROTATION WITH RETRACTION
Hold the end of an exercise band in each hand, about four inches apart. Then externally rotate your shoulders and squeeze your shoulder blades together, holding for one second. Relax and return to the starting position. Repeat for two to three sets of 15 repetitions
SHOULDER EXTERNAL ROTATION WITH 90-DEGREE ABDUCTION
This simulates the position used in serving or throwing. Stand with your arm at a 90-degree angle to the body. Your elbow should also be bent 90 degrees. Start with the forearm parallel to the floor, and with light tension in the band, rotate the hand and forearm backward until it is in a nearly vertical position. Slowly return to the starting position. Repeat for two to three sets of 15 repetitions.
STANDING EXTERNAL ROTATION
On a door, secure a piece of elastic tubing with light tension at waist height. With a rolled towel roll under your arm, start with your hand in front of your stomach (left). Then keeping an upright posture, rotate your hand and forearm outward to the finish position (right). Slowly return to the starting position. Repeat for two to three sets of 15 repetitions
SEATED ROWING
Hold elastic tubing in both hands, and perform a rowing motion by bringing your elbows back even with your body while squeezing your should blades together. Sitting on an exercise ball will increase the muscle activity in your core. Repeat for two to three sets of 15 repetitions
文章来源：山姆伯伯工作坊
更多跑步伤害文章： http://www.paobushijie.com/running-injuries
损伤预防http://www.paobushijie.com/injury-prevention
损伤治疗http://www.paobushijie.com/injury-treatment
膝盖损伤与恢复专题 http://www.paobushijie.com/knee
足部损伤与恢复专题 http://www.paobushijie.com/foot
