Shoulder injuries are common in racket sports, especially badminton. One of the most overlooked problems is shoulder imbalance—when some muscles overwork while others stay weak. Let’s look at a real case study:
A 22-year-old competitive badminton player came to me with constant tightness in his neck and upper trap, pain in the shoulder after training, and reduced power in overhead smashes.
The Problem: Upper Trap Dominance ⚡
Instead of the shoulder blade (scapula) moving smoothly, his upper trapezius took over everything. The lower trap and serratus anterior (the muscles that stabilize the shoulder blade) were underactive.
Symptoms:
- Neck tightness after training.
- Pain with overhead strokes (especially smashes).
- Shoulder feeling “stuck” during warm-ups.
Why This Happens in Badminton Players:
- Repetitive overhead motion → overuse of the upper trap.
- Poor posture off-court (hunched over books, laptop, or phone).
- Weak thoracic mobility (upper back too stiff to rotate properly).
Step 1: Reset & Release 🧘
Before strengthening, we needed to release the overworked muscles.
- Upper trap self-massage: tennis ball against the wall, roll gently 1–2 mins.
- Levator scapula stretch: tilt head forward + to the side, gently pull, hold 20 sec.
- Breathing drills: lying on back, hands on ribs, practice deep diaphragmatic breaths (reduces neck tension).
Step 2: Scapular Control 🔑
The key was teaching his shoulder blade to move properly.
- Scapular wall slides: back flat against wall, arms up like goalposts, slide up and down slowly.
- Prone Y’s & T’s: lying face down, lift arms into Y/T shape, squeeze shoulder blades down and back.
- Serratus punches: lying on back with light dumbbell, punch ceiling, protract/retract shoulder blade.
👉 Focus was on slow, controlled movement—not heavy weights.
Step 3: Thoracic Mobility 🌪️
Since his upper back was stiff, the neck and shoulder had to compensate.
- Cat-Cow stretch: improve spine movement.
- Open books (side-lying rotation): rotate arm and chest open, follow hand with eyes.
- Foam roller extensions: lying on foam roller under upper back, extend arms overhead.
Step 4: Return-to-Sport Progression 🏋️♂️
After 6 weeks, pain reduced by 70%. Now, we added badminton-specific progressions:
- Band-resisted overhead smash drills (to train scapular upward rotation).
- Medicine ball rotational throws (simulate explosive rotation).
- Shadow swings with focus on scapular control (avoiding upper trap shrugging).
After 10 weeks, he reported:
✅ No neck pain after training.
✅ Smashes felt smoother and more powerful.
✅ Better endurance in long matches.
Key Takeaways 🌟
- Shoulder imbalance in badminton is often not just a shoulder issue—it’s about scapula + thoracic spine + posture.
- Fixing it means releasing what’s overactive, strengthening what’s weak, and restoring smooth movement.
- A proper return-to-sport plan ensures you don’t just get pain-free—you get back to peak performance.
👉 If you’re a badminton player with constant shoulder/neck tightness, don’t just keep stretching the sore area. Chances are, your upper traps are doing too much. Focus on scapular control and mobility, and you’ll notice a huge difference both in pain relief and on-court power.
