Shoulder Stability for Padel Players

Posted on June 10th, 2025 by Andries Lodder

The shoulder joint (glenohumeral joint) is highly mobile but inherently unstable, so it relies heavily on both static and dynamic stabilizers to maintain joint integrity — especially during activities like padel.

Shoulder stability is crucial for padel players due to the sport’s high repetition of overhead, rotational, and reactive arm movements — especially in serves, volleys, and smashes. Poor shoulder stability can increase the risk of overuse injuries, impingement, and rotator cuff issues.

Static Stabilizers

These provide passive stability — they don’t contract but help keep the shoulder in place structurally.

1. Joint Capsule

2. Glenohumeral Ligaments (Superior, Middle, Inferior)

3. Labrum

4. Bony Architecture

Dynamic Stabilizers

These provide active stability — muscles that contract to keep the shoulder joint centered and controlled during movement.

1. Rotator Cuff Muscles

Primary stabilizers that compress the humeral head into the glenoid.

Supraspinatus – abducts and compresses the joint
Infraspinatus & Teres Minor – external rotation and posterior stability
Subscapularis – internal rotation and anterior stability

2. Scapular Stabilizers

Anchor and position the scapula to create a stable base for arm movement.

Serratus Anterior – protracts and upwardly rotates scapula
Trapezius (upper, mid, lower) – rotates, stabilizes, and controls scapular motion
Rhomboids & Levator Scapulae – assist in retraction and elevation

3. Deltoid Muscle

Initiates and powers abduction and flexion but can create superior shear without proper cuff activation.

4. Long Head of the Biceps Brachii

Helps resist anterior translation and contributes to glenohumeral stability.

If dynamic stabilizers are weak or imbalanced, the static structures (like the labrum or ligaments) get overloaded, increasing the risk of:

Shoulder impingement
Instability
Labral tears
Rotator cuff injuries

Essential Stability Exercises for Padel Players:

Scapular Stability

Wall slides
Scapular push-ups
Y-T-W-I raises

Rotator Cuff Strength & Control

External/internal rotations with resistance band
90/90 external rotation (standing or side-lying)
Shoulder abduction isometrics against wall

Dynamic Stability & Control

Turkish get-ups (with light weight for control)
Overhead carry (e.g., kettlebell or dumbbell)
Single-arm landmine press

Plyometric & Reactive Control (Advanced)

Wall ball throws (light medicine ball)
Ball slams
Rhythmic stabilization movements

Final Tips:

Integrate prehab exercises into warm-ups (5–10 minutes)
Prioritize quality over load — focus on control, endurance, and precision
Combine with thoracic mobility work for full range of overhead motion
Train bilaterally and unilaterally to reduce muscular imbalances

Struggling with your shoulder whilst playing padel? Contact us to book an appointment!