Enhancing Motion for the Rotational Athlete
Rotational athletes—such as tennis, pickleball, and golf players—rely on seamless coordination of mobility and stability to generate power and efficiency in their movements. As a physical therapist, I often see athletes struggle with injuries and performance limitations due to imbalances in these two fundamental components. Understanding the concepts of stability, mobility, and regional interdependence (the interplay of the two within the human form) is key to optimizing movement patterns and preventing injuries such as tennis elbow, golfer’s elbow, low back pain, and shoulder pain.
Stability and Mobility: The Yin and Yang of Rotational Movement
Stability and mobility must coexist to allow for efficient and pain-free motion. Stability refers to the control of movement and the ability to resist unwanted motion, while mobility refers to the ability of a joint to move through its full range of motion.
Rotational athletes require:
Thoracic spine mobility to achieve optimal rotation without excessive compensation at the lower back.
Hip mobility to allow proper loading and weight transfer during swings.
Core stability to provide a strong foundation for controlled rotational power.
Shoulder girdle stability to control forces generated during the swing and follow-through.
When one of these areas lacks mobility, the body compensates by increasing movement in a neighboring region, which can lead to overuse injuries. Conversely, a lack of stability in key areas can result in inefficient energy transfer, reducing performance and increasing strain on joints and muscles.
Regional Interdependence and Injury Prevention
Regional interdependence is the idea that dysfunction or imbalance in one region of the body affects the function of another. The human body is designed in a way where each joint alternates between the two - as in, the stable knee joint rests between the mobile hip and mobile ankle. This concept is especially relevant for rotational athletes who depend on kinetic chain efficiency.
Kinetic Chain image credited to Erik Dalton
For example, many tennis and pickleball players develop tennis elbow (lateral epicondylitis) due to repetitive stress on the wrist extensor tendons. However, the root cause often lies beyond the elbow. Poor shoulder girdle stability and weak scapular control lead to compensatory overuse of the forearm muscles, increasing strain at the elbow. Similarly, in golf, golfer’s elbow (medial epicondylitis) may stem from improper swing mechanics related to a lack of thoracic spine mobility, forcing excessive stress through the arm and elbow.
Enhancing Motion: Strategies for Rotational Athletes
Improve Thoracic Spine Mobility
Foam rolling and thoracic extension exercises
Open book and windmill drills
Seated and kneeling thoracic rotations
Develop Hip Mobility and Core Stability
90/90 hip mobility drills
Dead bug and Pallof press exercises for core control
Split-stance rotational med ball throws
Optimize Shoulder Girdle Stability
Scapular retraction and protraction drills
Y, T, W exercises for rotator cuff activation
Closed-chain stability drills (plank variations)
Address Grip and Forearm Strength
Eccentric wrist extension exercises
Wrist flexion/extension with resistance bands
Isometric holds to improve endurance
Final Thoughts
Rotational athletes need a well-balanced approach to training that emphasizes both mobility and stability across the kinetic chain. By addressing regional interdependence and strengthening key areas such as the shoulder girdle, core, and hips, players can enhance performance while reducing their risk of developing conditions like tennis and golfer’s elbow. A proactive approach to movement efficiency will help athletes stay on the court or course longer and play at their peak potential.
