Mobility for Tennis with Travel Roller -Top 5 Exercises

By Arysta Bogner B. Kin. Creator of the Travel Roller®, Tennis Player, Fitness Model and CEO of Time2Roll Inc.

Djokovic and Federer are going to make yet another appearance in Wimbledon finals this year! If you’re looking to have the same longevity, flexibility and power in your tennis game look no further – Travel Roller has you covered!

The “Tennis Gods” make it look so easy when we watch them on TV, they inspire us every year with their grace, strength and athletic prowess. Tennis is an amazing sport – it is a great full body workout that combines intensity and endurance as well as speed, technique, skill and hand-eye coordination plus its a lot of fun! For us normal seasonal tennis players; summer is a great time to excell at our tennis game; the tennis clubs and outdoor courts are usually packed in the evenings with couples, families and teens are getting some great exercise and having lot of fun!

The repetitive and explosive nature of a tennis stroke, multidirectional movements, powerful serves, volley’s and lateral movements can be tasking on the average body, if you are not accustomed to the hours of daily play and practice like your favorite Tennis stars. Federer, Djokovic or even our Canadian Women’s headline maker Bouchard who make Canadian Tennis history by reaching the Wimbledon final, surely have amazing mobility and functional bodies that make us want to get out there and be awesome like the tennis greats.

If you are looking to improve that tennis swing and thoracic mobility of the spine or even the mobility and flexibility of the legs then try incorporating the Travel Roller ® before and after Tennis workouts.

BEST 5 Tennis Mobility Exercises:


1. Shoulder Mobility warm-up: Position the Travel Roller under your armpit. In a rocking and rolling style: Roll through the back of the lats into the deep armpit and to the front of the deltoid and pecs. The palm of the hand goes up and then down as you roll from the back to the front of the shoulder. You can also roll the top of the deltoid; your body weight creates deep compression on this advanced foam roller which breaks up adhesions in the shoulder fasica. This can be very painful if the area is tight and there is alot of scar tissue from years of Tennis playing and over-use, but it gives a great deep tissue massage on the tennis court or at home. Sometimes you may have to be a bit more aggressive with your self therapy in order to achieve maximum results.

Here is a fun out-take showing you what real shoulder rolling may feel like! My shoulders have always been tight and have alot of fascial adhesions since I have played Tennis since I was 6 years old. Its not always a pleasent feeling to roll your shoulders, but this is how I play Tennis pain free!

2. Calves and Piriformis: Roll your calves and your piriformis in your glutes before you start sprinting to tennis balls laterally and running multidirectionally. Staying on your toes requires great muscle flexiblity and mobility and lightness in your legs and calves. The Travel Roller helps achieve looser and happier muscles with less lactic acid build up. It also prevents injury and maximizes your recovery and performance.


3. Forearms: Release and strengthen your forearms with the Travel Roller on a table or the ground. Apply compression with the other arm on top to create more force into the tight flexors and extensors of the forearm. Preventing and rehabilitating tennis elbow and carpal tunnel syndrome. Also try strengthening the forearm with tennis ball hand eye drills and grip strenthening.

Forearm foam rolling(1)

4. Thoracic Spine Mobility – In tennis we do alot of tennis swings in so many planes of motion. From the forehand, to backhand, the serve, volley and overhead smash. This all requires great thoracic mobility of the spine. Use the Travel Roller through the upper back to open up the tight restricted areas. Roll back and forth and side to side 5-10x in a glute bridge to align the spine and break up adhesions or trigger point areas with this firm foam roller.

5. Handstands for Shoulder strengthening: While you are at the tennis court, try some fun handstands to strengthen the upper traps and shoulders to create better stability and mobility. If you are not great at handstands you can try against a tennis fence to assit in your balance. Usually 3-4 attempts are enought to have some benifit.

Tennis shoulder strength(1)

All it takes is a 5-10 minute prep or post Tennis recovery using the Travel Roller® to start feeling more flexbile, mobile and pain free. Try it out these exercises and have fun with it!

Learn more at Post your Travel Roller Tennis photos on Instagram or FB #travelroller #travelrollertennis

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