Mobility Program: Part 3

Key Points

• Purpose: Improves thoracic rotation, shoulder mobility, and chest flexibility and prepares the upper body for rotational movements used in pickleball (e.g., forehand and backhand shots).
• How to Perform: Lie on your side with knees bent at 90° and stacked, keeping legs pressed together.
• Extend the bottom arm fully and stack the top hand over it.
• Rotate the top arm around in a circular motion, turning the palm upward as it passes the top of your head.
• Stretch outward while keeping the legs and hips pinned to the ground.
• Key Tips: Relax the head and let it move naturally.
• Breathe through the movement to enhance flexibility.
• Focus on a smooth, full range of motion, progressively increasing speed as comfort improves.
• Benefits: Enhances flexibility in the upper back and shoulders, promotes better court movements and shot preparation, and supports a fluid and injury-free range of. motion during play.
• Purpose: Enhances thoracic rotation, lumbar mobility, and hip flexibility as well as supports better movement and shot execution on the pickleball court.
• How to Perform: Stand with a wide base, hands raised, thumbs pointing up. Keep one hand fixed and rotate the other arm while following the moving thumb with your gaze.
• Alternate sides, rotating as far as possible while maintaining control.
• Key Tips: Breathe through the movement for better relaxation and flexibility.
• Use a marker (e.g., a wall) to track and improve your range of motion over repetitions.
• Focus on smooth, controlled movements without forcing the range.
• Benefits: Improves spinal flexibility and rotation for smoother pickleball swings.
• Loosens tight areas in the upper and lower back, enhancing overall mobility.
• Prepares the body for dynamic, rotational movements on the court.
• Purpose: Targets smaller shoulder muscle groups, enhancing flexibility and stability, and improves shoulder mobility and rotation.
• How to Perform: Stand with a wide, balanced leg base and braced torso. Raise arms to 90° at the shoulder joint and bend elbows to 90° with fingers pointing upward. Internally rotate by turning hands downward, then externally rotate by turning hands upward. Extend arms overhead, hold briefly, then return to 90°.
• Pull hands back as far as possible during rotations and extensions.
• Key Tips: Maintain a 90° angle at the shoulders and elbows to ensure correct targeting.
• Stretch hands back and hold position during movements for maximum effectiveness.
• Perform smooth, controlled repetitions to challenge shoulder range without straining.
• Benefits: Loosens and strengthens the shoulder girdle for better overhead and lateral movements.
• Prepares shoulders for dynamic pickleball actions like smashes and volleys.
• Reduces the risk of shoulder strain by enhancing joint flexibility and stability.
• Purpose: Opens up the front of the shoulder, improves mobility through the wrist, elbow, and shoulder, and helps address imbalances between the dominant and non-dominant sides.
• How to Perform: Walk one hand up your spine as far as possible, aiming to bring it closer to your head. Alternate sides, maintaining a smooth and continuous movement (no static holding).
• Focus on pulling shoulders back to avoid them creeping forward.
• Key Tips: Maintain good posture throughout the exercise.
• Pay extra attention to your dominant side, which may feel tighter.
• Gradually aim to increase your hand’s reach with each repetition.
• Benefits: Reduces shoulder tightness and congestion.
• Promotes balanced mobility between both sides.
• Enhances shoulder flexibility for improved pickleball performance.