紐約時報的WELL網站有一篇談論網球員的肩膀，而其文章的最後介紹一系列旋轉袖的強化動作，大家可以參考看看。亞利桑納州Scottsdale省的物理治療師Todd Ellenbecker同時也是ATP世界巡迴賽的運動醫學總監，對於長期進行網球比賽的球員來說，應該考慮納入肩旋轉袖強化動作，不需要使用很大的阻力，目的在建構那些軟組織的【耐力】而非爆發力。

（附上圖片及原文介紹。而若有疼痛者，請先咨詢專業的醫師或物理治療師。）

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

“啦啦隊動作（cheerleader exercise）對於肩膀控制來說，它是一個簡單但非常有效的動作。”啦啦隊”動作是使用彈力帶（瑜珈帶）來進行，進行一系列強調肩胛回縮的動作。一開始雙手抓住彈力帶，雙手往前伸與肩同高，然後水平往左右分開（下圖中）。然後，回到原本的位置，將一手往上拉，一手往下拉，呈現對角線的模式。對於熟悉本體神經肌促進伸展（Proprioceptive Neuromuscular Facilitation, PNF） 動作的人來說，這些是 D2　屈曲及 D1 伸展的位置。反回到原本位置，然後交換成另一邊的對角線。

對於發展功能性肩胛模式的肌力及耐力來說，這是一個非常好的後側鍊動作。對於現在久坐所造成的身體前側主導姿勢來說，這動作可以把姿勢往後側主導的姿勢方向推。這一個動作有效的結合多個動作，有肩胛後縮、向上旋轉及肩胛後傾。但我真正喜歡這動作的原因是「交互性質（reciprocal nature）」。

想想看，跑、跳、投擲等活動總是涉及「相互延伸手臂」的動作。我不會以此來取代肩胛骨肌肉強化的動作（如YTWL），但這是動作模式及耐力非常好的動作。

以上資訊來源：A Simple Exercise for the Scapula, Posterior Chain, and Posture