Pickleball has become an increasingly popular sport, with over 13.6 million players as of 2023. As a pickleball player, you likely already know the advantages of staying flexible and mobile. But do you want to know what mobility exercises can be a true game-changer for your performance? Lucky for you, you’ve come to the right place! We’ve got 3 stretches every pickleball player should know about before their next game.
How Mobility Exercises Can Improve a Pickleball Player’s Performance
Pickleball is an engaging sport that requires all players to be mobile and agile. Hip mobility is especially crucial; it is the vehicle for quick movements, precise shots, and overall agility. Additionally, having good mobility and flexibility can help prevent injuries on the court, allowing you to keep playing. This is why mobility exercises such as stretching are a must for pickleball players.
Stretching–the act of extending or lengthening a muscle or group of muscles–is fantastic for improving mobility and flexibility as well as reducing joint pain and decreasing risk of injury. Stretching can be done in a variety of ways, such as static stretching, dynamic stretching, proprioceptive neuromuscular facilitation (PNF) stretching, and assisted stretching. Each of these can offer various benefits for pickleball players, aiding in performance and recovery.
3 Game-Changing Stretches For Pickleball Players
Interested in incorporating more mobility exercises into your routine? Here are 3 game-changing stretches you can start doing today!
Levator stretch
Pickleball can put a lot of strain on the neck, leading to discomfort and potentially even injury. A levator stretch is great for releasing tension and improving mobility in your neck and shoulders. It can help prevent neck pain and injury, while also allowing better upper body movement without discomfort. To do this stretch, start by placing your right hand behind your back. With your left hand, slowly bend your head towards your left shoulder. Hold this for about 30 seconds and then repeat on the other side.
Image by Major League Pickleball via Instagram
Rhomboid stretch
Pickleball players are especially susceptible to shoulder pain. A rhomboid stretch can help decrease tightness and increase range of motion of your shoulders, allowing for better swings with less discomfort. While sitting in a chair, bring your right arm down towards your left ankle, going as far as you can. You should feel a stretch in your rhomboid muscles, located in your upper back between your shoulder blades and spine. Hold this stretch for 30 seconds and then repeat on the other side.
Image by Major League Pickleball via Instagram
Piriformis stretch
A piriformis stretch is great for the lower body, aiding in improving hip mobility and lower back flexibility. Additionally, it’s especially helpful for reducing, and preventing, lower back pain. To do this stretch, rest your left ankle on your right knee while sitting in a chair. Place your left hand on your left knee to help stabilize the leg. Slowly bend forward and hold for 30 seconds. Repeat this with the opposite leg for an even stretch!
Image by Major League Pickleball via Instagram
Prep For Your Pickleball Game with StretchLab
Mobility exercises may be a must for pickleball players, but the key to seeing game-changing results is consistency. This makes assisted stretching an ideal mobility exercise for anyone wanting to see improvement in their mobility. Assisted stretching involves the assistance of a partner to help further stretch the muscles. The person conducting the stretch, which should be a reputable organization-certified or trained professional, moves the person’s limbs through the stretches and controls the movement to achieve a deeper stretch. This allows for a more targeted stretch, potentially accessing muscles and areas that may be difficult to reach when stretching alone. That’s why pickleball players choose StretchLab!
StretchLab is proud to be the official stretching partner of Major League Pickleball (MLP). Our teams of expert stretch practitioners are committed to enhancing athletic performance, mobility, and recovery for both recreational and competitive athletes. StretchLab is the only assisted stretching service with a nationally accredited stretching program for stretch practitioners. Our stretch practitioners use the latest science and methodology to create personalized, and adaptable programs to provide every member with an elite experience.
Ready to take your pickleball performance to the next level? Find the nearest StretchLab studio to you here!
