Preparing your body for the physical demands of pickleball requires more than just practice with the paddle; it necessitates a comprehensive approach to flexibility, strength, and mobility. Specific exercises can optimize your performance on the pickleball court, reducing the risk of injury and improving your range of motion, reaction times, and overall agility.
The Cat Cow, Overhead Opener, and Wall Piriformis Stretch are ATI Physical Therapy-approved exercises that stand out for their targeted benefits and align closely with pickleball’s movements and physical demands. Here’s why these exercises are essential and how to incorporate them into your routine!
Cat-Cow
The Cat-Cow exercise warms up and stretches the spine, improving flexibility and mobility in the back. This is crucial for pickleball players who need a wide range of motion to effectively reach for shots, serve, and volley. Additionally, the Cat-Cow exercise enhances body awareness and control, which helps maintain balance and proper posture during gameplay.
How to Perform
- Start on your hands and knees, ensuring your wrists are under your shoulders and your knees under your hips.
- Inhale deeply, and arch your back by lowering your stomach towards the ground while lifting your tailbone and head upwards (Cow position).
- Exhale while bringing your spine towards the ceiling. At the same time, tuck your chin into your chest, and push your tailbone downward (Cat position).
- Alternate between these positions smoothly for 5-10 reps, holding each pose for 5-10 seconds. Complete 2 sets daily, 3-4 times per week.
Tips
- Focus on synchronizing your breathing with your movements, moving into the Cow pose on the inhale and into the Cat pose on the exhale.
- Move slowly to feel the stretch in each position deeply.
Overhead Opener
The Overhead Opener specifically targets the shoulders and upper back, areas that are essential for powerful and controlled pickleball serves and smashes. This stretch improves shoulder mobility and flexibility, leading to a greater range of motion and reducing the risk of shoulder injuries from repetitive swinging motions.
How to Perform
- Stand with your feet shoulder-width apart and gradually push your hips back.
- Extend your arms overhead and either hold a barbell or press your palms against a stable surface like a table or wall.
- Inhale deeply, letting your chest fall towards the floor to deepen the stretch.
- Exhale, relaxing your shoulders and neck.
- Hold this position for 30 seconds. Complete 2 sets daily, 3-4 times per week.
Tips
- Ensure your back is flat, stretching from your upper back, not just bending at the waist.
- You should feel a stretch in your shoulders, chest, and upper back, areas crucial for effective pickleball play.
Wall Piriformis Stretch
The Wall Piriformis Stretch focuses on the outer hips and glutes, areas that are vital for lateral movements, quick direction changes, and maintaining a stable base during shots. Improving flexibility in these areas can enhance your agility and speed on the court, allowing for more dynamic and effective play.
How to Perform
- Lie on the floor with your backside near a wall and your legs straight up against the wall.
- Cross one ankle over the opposite knee, forming what’s typically called a figure-four shape.
- Slowly move the knee of the crossed leg towards the wall to deepen the stretch.
- Hold for 30 seconds. Complete 2 sets on each leg daily, 3-4 times per week.
Tips
- Keep your back flat on the floor to ensure the stretch effectively targets the piriformis and the outer hip.
- Adjust your distance from the wall to modify the stretch intensity.
Incorporating these exercises into your daily routine prepares your body for pickleball and contributes to your overall physical wellness. Remember: A flexible, strong, and agile body is less prone to injuries and better equipped to perform at its peak, both on and off the court.
About Our Sponsor
ATI Physical Therapy – Helping You Get Back To Your Best
Embrace pain-free pickleball with the help of our friends at ATI Physical Therapy. They are industry leaders who have helped over 3 million patients improve their physical strength, reduce pain, and prevent future injuries.
Whether it’s returning to the pickleball court or improving your skills through consistent physical therapy, ATI will guide you through a specialized treatment plan. With over 900 convenient locations, including telehealth options, we couldn’t think of a better pickleball partner!
Click here to find an ATI Physical Therapy clinic near you!
