Before you hit the pickleball court, a proper warm-up is essential to prepare your body for physical activity and reduce the risk of injuries. Similarly, cooling down after the game helps your body recover and prevent muscle soreness. Here are some recommended warm-up and cool-down exercises for pickleball:
Pre-court Warm-up
Light Cardio: Start with 5-10 minutes of light cardiovascular exercise, such as brisk walking, jogging, or cycling. This helps increase blood flow and raises your body temperature.
Arm Circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Repeat for 30 seconds and then reverse the direction.
Shoulder Rotations: Gently rotate your shoulders forward in a circular motion for 30 seconds, and then switch to backward rotations for another 30 seconds.
Leg Swings: Stand next to a wall or support and swing one leg forward and backward like a pendulum. Repeat 10 times on each leg. Then, swing your leg side to side across your body, again 10 times on each leg.
Side Lunges: Take wide steps to the side and perform side lunges. Go as deep as you comfortably can while keeping your back straight. Do 10 lunges on each side.
Arm Swings: Stand with your feet shoulder-width apart and swing your arms across your body in a dynamic motion. Repeat 10 times on each side.
Post Pickleball Cool-down
Gentle Stretching: Perform static stretches for your major muscle groups, holding each stretch for 20-30 seconds. Focus on areas like your shoulders, arms, legs, and back.
Neck Stretches: Gently tilt your head to each side, forward, and backward, holding each position for a few seconds.
Shoulder Stretch: Bring one arm across your chest, use the opposite hand to hold it in place, and gently stretch your shoulder. Repeat on the other side.
Hamstring Stretch: Sit down with one leg extended straight out. Lean forward at your hips, reaching towards your toes, and feel the stretch in your hamstring. Repeat on the other leg.
Quad Stretch: Stand up straight and bring one heel towards your buttocks, holding your foot with your hand. Keep your knees close together and avoid arching your back. Repeat on the other leg.
Calf Stretch: Stand near a wall or support, place one foot back with the heel on the ground, and lean forward to stretch your calf. Repeat on the other leg.
Remember to stay hydrated throughout the game and incorporate proper warm-up and cool-down routines to enhance your pickleball experience and keep your body in good condition. If you have any concerns or sustain any injuries, it’s always best to consult with your CURAVITA healthcare professional and book your appointment online today.
