While many pickleball players spend much of their practice time mastering strokes, serves, and footwork, an often overlooked aspect of a player’s training regimen is wrist health. The wrist plays a pivotal role in controlling the paddle, executing precise shots, and ultimately, in one’s overall performance on the court.
Neglecting wrist health can hinder a player’s game and lead to injuries that could sideline them from the sport they love. A focused approach to strengthening and maintaining wrist flexibility can enhance gameplay, prevent injuries, and ensure that players can continue enjoying pickleball for years to come.
Fortunately, simple exercises can help maintain wrist flexibility, strength, and overall health. Two such exercises are the Wrist Circumduction AROM (Active Range of Motion) and the Seated Wrist Extension and Flexion Stretches. These ATI Physical Therapy-approved exercises are designed to be easy, require no equipment, and can be done from the comfort of your home or the pickleball court.
Wrist Circumduction AROM
Wrist Circumduction AROM is a simple yet effective exercise that improves your wrists’ range of motion and flexibility. This exercise involves rotating your wrist in circles, first clockwise and then counterclockwise.
How to Perform:
- Setup: Sit comfortably with your arm resting on a table and your hand in a fist, hanging off the edge.
- Movement: Slowly rotate your wrist in a circle, starting in a clockwise direction, and then switch to counterclockwise. Repeat this motion, ensuring to alternate the direction with each rotation.
- Repetitions: Perform 10 rotations per direction.
- Sets: Complete 2 sets.
- Frequency: Do this exercise once daily, three times a week.
Tips:
- Keep your wrist relaxed throughout the exercise to avoid strain.
- Ensure smooth, controlled movements to maximize the benefits of the exercise.
Seated Wrist Extension Stretch
The Seated Wrist Extension Stretch is designed to stretch the muscles on the bottom of your forearm, improving flexibility and reducing the risk of injury.
How to Perform:
- Movement: Sit comfortably and lift your arm straight in front of you, palm facing up. Gently press your palm down and back toward your arm, using your other hand for a slight push to deepen the stretch.
- Repetitions: Hold the stretch for 30 seconds.
- Sets: Complete 3 sets.
- Frequency: Perform this stretch once daily, three times a week.
Tips:
- Apply gentle pressure to avoid overstretching.
- You should feel a stretch, not pain. If you experience discomfort, ease up on the pressure.
Seated Wrist Flexion Stretch
The Seated Wrist Flexion Stretch targets the muscles on the top of your forearm, complementing the wrist extension stretch for a balanced approach to wrist flexibility.
How to Perform:
- Movement: With your arm extended straight in front of you and palm facing down, gently press the back of your hand towards your arm, using the other hand to assist.
- Repetitions: Hold the stretch for 30 seconds.
- Sets: Perform 3 sets.
- Frequency: Do this stretch once daily, three times a week.
Tips:
- Like with the extension stretch, ensure the pressure is gentle to prevent overstretching.
- Focus on feeling a stretch along the top of your forearm without causing pain.
Incorporating these simple wrist exercises into your daily routine can significantly benefit your wrist health, especially if you consistently play pickleball. The Wrist Circumduction AROM and the Seated Wrist Extension and Flexion Stretches offer a comprehensive approach to maintaining wrist flexibility and strength while preventing potential injuries. Remember, consistency is vital to seeing improvements, so make these exercises a part of your daily wellness routine, even when off the pickleball 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!
