Static Stretching and Movement Warm-up

As highlighted in the Mount Sinai Health System video, this helps to increase the flexibility of your muscles and improve your overall range of motion.

Here are some valuable static stretches that you can incorporate into your pickleball routine, drawing from the Mount Sinai video:

Before Playing (Gentle Static Stretches - Hold for Shorter Durations, around 5-10 seconds each):

• Calf Stretch: Use a wall for support. Lean into the wall with one foot slightly behind the other, keeping both heels on the ground. You should feel a stretch in your calf. You can deepen the stretch by bending your back knee. This targets the entire calf complex.

• Hamstring Stretch: With your legs slightly apart, bend over at your waist and gently reach down towards your toes with both hands. You should feel a stretch in the back of your legs. You can also try reaching towards the middle between your legs and then towards each individual foot.

• Quadriceps Stretch (Standing): Using a wall for balance, grab your foot behind you and gently pull it towards your buttock. The more you push your hip forward, the deeper the stretch you'll feel in the front of your thigh (quadriceps).

• Shoulder Stretch (Across the Body): Bring one arm across your chest, keeping it at about shoulder height. Use your other arm to gently pull it closer to your body until you feel a stretch in your shoulder. Repeat on the other side.

• Neck Stretches: Gently tilt your head towards your shoulder, hold, and then repeat on the other side. You can also gently look down towards your chest to stretch the back of your neck. Perform these slowly and avoid any sharp or jerky movements.

After Playing (Hold Stretches for 20-30 seconds each):

The same stretches mentioned above are excellent for your cool-down routine. Holding them for a longer duration post-play helps your muscles recover and reduces stiffness. Additionally, consider these:

• Lower Back Stretch (Knee to Chest): Lie on your back (on the floor or a mat). Bring one knee up to your chest and gently pull it towards you, holding for 20-30 seconds. Repeat with the other leg, and then try bringing both knees to your chest simultaneously.

• Mid-Back Stretch (Torso Twist): Stand with your feet shoulder-width apart. Gently twist your torso to one side, keeping your hips relatively still. Hold the stretch and then repeat on the other side. Remember to perform this movement slowly and controlled.

Key takeaways from Mount Sinai Health System:

• Listen to Your Body: Never force a stretch. You should feel a gentle pull, not pain.

• Hold Each Stretch: For static stretching, aim to hold each position for about 20-30 seconds (unless performing gentle pre-game stretches, where 5-10 seconds is sufficient). This allows the muscles to lengthen.

• Consistency is Key: Incorporating static stretching regularly, especially after playing, will lead to improved flexibility over time.

• Combine with Movement Warm-ups: As we've discussed in previous posts, dynamic movement warm-ups are crucial for preparing your body for the activity of pickleball. Static stretching is best utilized to enhance flexibility and aid in recovery.

• Allocate Time: Spending just 5-10 minutes before and after your games for stretching can make a significant difference in preventing injuries and improving your overall well-being on and off the court.