Tennis is all about precision, speed, and power — and each of those depends on how well your body moves. Every serve, swing, and backhand requires smooth shoulder rotation, strong wrists, and a flexible spine. But repetitive motions, especially overhead ones, can tighten muscles and limit your range of motion over time.

Stretching isn’t just about flexibility — it’s about mobility, the ability to move your joints freely and with control. Stretching and mobility go hand in hand: flexibility creates space in your muscles, while mobility teaches your joints to move through that range with strength and stability. Maintaining both is essential for consistent performance and injury prevention on the court.

Why Tennis Players Need to Stretch

Tennis players use their entire body in every rally. The power behind a serve doesn’t come from the arm alone — it starts in the legs, travels through the hips, and finishes through the shoulder, elbow, and wrist. When any of these areas are tight, your performance and control suffer.

The most common problem areas for tennis players are:

• Shoulders – essential for powerful, fluid swings.
• Wrists and forearms – stabilize your racket and absorb impact.
• Hips and spine – drive rotation and support quick, explosive movement.

Without proper mobility, you might notice shoulder discomfort, elbow tension (tennis elbow), or reduced serve velocity — all signs your body needs a better balance of flexibility and control.

CARs: The Mobility Technique Tennis Players Should Do First

CARs, or Controlled Articular Rotations, are slow, deliberate joint circles performed under tension and control. They’re designed to strengthen and mobilize your joints safely, helping you move better in every direction.

For tennis players, CARs are invaluable — they keep your shoulders, wrists, and spine healthy and strong through every swing, serve, and follow-through.

Benefits of CARs:

• Improve shoulder and wrist control for powerful, accurate strokes.
• Enhance spinal rotation and stability during serves.
• Prevent common overuse injuries by keeping joints healthy and mobile.

Best Mobility and Stretching Exercises for Tennis Players

1. Shoulder CARs 

Stand tall with your ribs neutral. With one arm straight, draw a slow, controlled circle — lift the arm forward, rotate outward, then inward as you sweep it behind you. Keep your torso steady.
Why it helps: Improves shoulder rotation, control, and coordination — vital for every serve and overhead shot.

2. Wrist & Elbow CARs 

Keep elbows tucked at your sides. Rotate your forearms through flexion, pronation, and extension while keeping wrists flat. Then draw slow circles with your wrists without moving your elbows.
Why it helps: Strengthens forearm stability and prevents strain from repetitive gripping and racket impact.

3. Thoracic CARs 

Cross your arms over your chest. Slowly round forward, rotate to one side, lift up, and rotate to the other side before returning to the start. Keep your hips facing forward.
Why it helps: Frees the mid-back for smooth rotational movement — key for power generation and follow-through.

How to Incorporate Stretching Into Your Tennis Routine

Before practice: Do your CARs (Shoulders, Wrists, and Thoracic Spine) to activate joints and prepare your body for movement.

After matches: Finish with static stretches, like the Hip Flexor Stretch, to release tension and aid recovery.

Weekly maintenance: Add 2–3 mobility sessions for long-term joint health and stability.

Classes That Can Help

Our Back and Shoulders package is ideal for tennis players. It improves posture, shoulder rotation, and upper-body coordination — all key for smoother, more powerful shots. For targeted mobility work, check our Back and Shoulders package. And if you’re recovering from an intense match, the Faster Recovery program will help your body reset and stay pain-free.

We also offer classes with and without props, and in different lengths — perfect whether you have 5 minutes before practice or want a full recovery session after a match.

Ready to play stronger and move better? Explore guided mobility routines for tennis players in the STRETCHIT app and bring more power and freedom to every swing.