Tennis combines overhead motions, rapid direction changes, and repetitive arm stress. These five exercises address the specific demands that tennis places on your body. Why These Exercises Matter Serving loads your shoulder in an extreme position repeatedly. Groundstrokes require thoracic rotation and hip loading. Court movement demands ankle stability and hip mobility. The forearm muscles that control your racket fatigue with every shot. Build your complete mobility routine: Start your 14-day free trial The 5 Essential Exercises 1. JME 212 JME 212 Following the movement of the diagram, be slow and controlled with every step. Why you need it: Overhead serving and shots stress your shoulder repeatedly. Full mobility protects against impingement. 2. JME 168 JME 168 Sitting in your chair, lift one leg up by bending at your knee. Be slow and controlled both on the raise and the decline to the floor. Why you need it: Rotation powers groundstrokes and serves. Thoracic mobility determines how much rotation you generate. 3. JME 89 Why you need it: Grip and racket control create forearm tension. This prevents tennis elbow by maintaining forearm health. 4. JME 119 JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Why you need it: Court movement requires ankle mobility for quick direction changes and split steps. 5. JME 110 Why you need it: Hip mobility enables low stances and wide reaches without straining your lower back. How to Use These Exercises Consistency matters more than duration. Perform these exercises: Daily: 2-3 minutes before or after your main activity Recovery days: Full sequence as active recovery When stiff: Focus on the exercises that address your tightest areas Building Long-Term Mobility These five exercises address your most critical needs. For comprehensive mobility programming that progresses with you, simplmobility provides joint-specific routines in 2-3 minute sessions. Start Your Free Trial