Hey there! Zak here. Before getting on the field one of the most important things you can do is stretch, as it will get you warmed up for the game and prevent injury. So today, we're going to cover some of my favorite Pickleball stretches, which whether you're a beginner or more advanced, can definitely help in the long run.
1. Arm circles: For this, stand with your feet shoulder-width apart and extend your arms out to the sides. Slowly rotate your arms in a circular motion, first in one direction and then in the other.
2. Shoulder stretch: Stand with your feet shoulder-width apart and raise one arm straight up. Bend your elbow and reach behind your head to touch your opposite shoulder blade. Use your other hand to gently pull your elbow toward your head to stretch your shoulder. Repeat on the other side.
3. Wrist stretch: Extend your arm out in front of you with your palm facing down. Use your other hand to gently pull your fingers back toward your wrist until you feel a stretch in your forearm. Repeat on the other hand.
4. Hamstring stretch: Stand with your feet hip-width apart and reach forward with your hands toward the ground. Bend forward from the hips, keeping your back straight, and reach down as far as you can go without straining. Hold the stretch for 15-30 seconds.
5. Quadriceps stretch: Stand with your feet hip-width apart and bend one knee, bringing your heel up toward your buttocks. Use your hand to gently pull your heel closer to your buttocks until you feel a stretch in your quadriceps. Hold the stretch for 15-30 seconds, and then repeat on the other side.
6. Calf stretch: Stand facing a wall and extend one leg behind you with your heel on the ground. Keep your back leg straight and your toes pointing forward. Lean forward toward the wall until you feel a stretch in your calf. Hold the stretch for 15-30 seconds, and then repeat on the other side.
Remember to stretch slowly and gently, and never stretch to the point of pain. Hold each stretch for 15-30 seconds, and repeat each stretch 2-3 times on each side. Keeping these stretches in mind, you will be able to play much more agile and flexible all while reducing the risk of injury or missteps. Happy Pickleballing!
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