The players get into a kneeling position and place their elbows on the floor, shoulder-width apart. The head is relaxed between the arms, while the thumbs rotate outward and the palms face up. The elbows stay directly under the shoulders. Then, with gentle pressure through the elbows, the upper back is consciously rounded. Throughout the exercise, breathing stays calm: inhale deeply through the nose, guide the breathing movement consciously between the shoulder blades, and exhale slowly through the mouth. The goal is to actively arch the upper back while staying relaxed.
Training Goal
The shoulder opener in a kneeling position improves the mobility of the shoulder joints and the thoracic spine as well as breathing mechanics in the upper back. By consciously lengthening between the shoulder blades, mobility improves, tension is released, and posture is optimized.
For tennis players, this exercise is especially valuable because good mobility in the shoulder region and thoracic spine creates the conditions for smooth overhead movements on the serve and overhead. At the same time, it supports stable shoulder blade control and makes an economical stroke movement easier.
Load Management
- 2–3 rounds
- 6–8 calm breaths per round
- Slow, controlled execution
- Briefly release and relax between rounds
Coaching Keys
- Position the elbows directly under the shoulders.
- Rotate the thumbs outward.
- Apply light pressure through the elbows into the floor.
- Actively round the upper back.
- Guide the breathing consciously between the shoulder blades.
- Inhale deeply through the nose and exhale slowly through the mouth.
- Stay relaxed and avoid unnecessary tension in the neck.
- Rather make yourself “taller” upward than back away.
Progressive Adaptation
Level 1: Get into position and breathe calmly.
Level 2: Actively round the upper back more strongly and slightly increase the pressure through the elbows.
Level 3: Intentionally lengthen the breaths and feel the expansion between the shoulder blades more intensely.
Level 4: Gently push the knees backward and bring the arms a little farther forward without losing the rounded back position.
Possible Corrections
- Elbows are positioned too far in front of or behind the shoulders.
- The thumbs rotate inward instead of outward.
- The back stays flat instead of actively rounding.
- The movement comes from the hips instead of the thoracic spine.
- The shoulders pull up toward the ears.
- The breathing is shallow into the chest instead of consciously into the area between the shoulder blades.
- Too much pressure is created – the mobilization should stay controlled and relaxed.