If you’ve played tennis, you’re familiar with how tight and sore your muscles can become. Tennis engages your entire body, and while some areas commonly require stretching and mobility work, individual needs may vary, with certain areas becoming tighter than others.
Recognizing and addressing these specific areas is crucial, especially when gearing up for practice or matches. Effectively relieving muscle tension and improving movement can enhance your tennis performance and reduce the risk of injuries.
From my 20 years of experience as a tennis fitness trainer, I’ve found that incorporating regular tennis-specific mobility exercises before practice or training is essential. These exercises prepare your body for the dynamic movements required on the court.
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Tennis mobility exercises are designed to enhance a chain of movement, often involving multiple joints. For instance, when stepping out to hit a forehand, you’re engaging various joints and muscles for movement and stability. Isolating these movements in a controlled manner helps you focus on the specific requirements and maintain better awareness of your body’s condition.
I’ve recently recorded a series of new tennis mobility exercises that I’m excited to share with you. These exercises emphasize “flow movements,” meaning there’s no pausing or holding—just continuous motion. This flow is key to releasing and improving your body’s mobility.
As you perform these exercises, aim to gradually increase your range of motion with each repetition, striving for deeper and more expansive movements. It’s important to distinguish between discomfort, which is normal and beneficial, and pain, which should be avoided. Consistency is key, so aim to perform these exercises 3-5 times per week, ideally before your warm-up.
Ready to get started? Check out the video below for detailed demonstrations of these tennis mobility exercises.
Identify the exercises that challenge you the most and focus on those. Consistent effort in this area will significantly enhance your tennis performance, helping you achieve deeper and more fluid movements on the court.
If you’re looking to improve your flexibility, mobility, and overall body care (which is likely for most players 
), explore the resources available to you.