Stretching your arm before playing pickleball can help warm the muscles, increase flexibility, and reduce the risk of injury.
Here are some arm stretches that you can perform before a game…
- Triceps Stretch:
- Stand or sit with your back straight.
- Raise one arm overhead and bend your elbow so that your hand reaches toward the opposite shoulder blade.
- Use your other hand to push the bent elbow further back gently.
- Hold the stretch for 15-30 seconds on each arm.
- Biceps Stretch:
- Stand with your feet shoulder-width apart and extend your arms straight to the sides.
- Rotate your wrists so that your palms face forward.
- Bring your arms behind your back and interlace your fingers.
- Straighten your arms and lift them slightly to feel a stretch in your biceps and chest.
- Hold the stretch for 15-30 seconds.
- Wrist Flexor and Extensor Stretch:
- Extend one arm straight in front of you with the palm facing down.
- Use your other hand to gently bend your wrist, pointing your fingers towards the floor.
- Hold the stretch for 15-30 seconds, then repeat with the other hand.
- Next, extend your arm again with the palm facing up.
- Use your other hand to gently bend your wrist, pointing your fingers towards the ceiling.
- Hold the stretch for 15-30 seconds.
- Shoulder Cross-Body Stretch:
- Stand or sit with your back straight.
- Bring one arm across your chest and hold it in place with the opposite hand.
- Gently pull the arm closer to your body to feel a stretch in the back of your shoulder.
- Hold the stretch for 15-30 seconds on each arm.
- Shoulder Circles:
- Stand with your feet shoulder-width apart.
- Lift your arms out to the sides at shoulder level.
- Make circular motions with your arms, rotating your shoulders forward for a few repetitions and then backward for a few repetitions.
Remember to perform these stretches gently and without pain. Hold each stretch for 15-30 seconds, and repeat as needed. If you experience discomfort or have a history of arm or shoulder issues, consult a healthcare professional or physical therapist before attempting these stretches. They can provide personalized advice and modifications to ensure you warm up safely and effectively before playing pickleball.
