Table of Contents
Introduction
Pickleball is a fun and exciting sport, but it can also put a lot of strain on your shoulders. That’s why it’s essential for pickleball players to incorporate shoulder exercises into their workout routine. Strong shoulders will not only help you hit the ball harder and with more accuracy, but they’ll also help you avoid pain on the court. In this blog post, we’ll be covering 5 of the best exercises for pickleball players to target their shoulders. From rotator cuff exercises to scapular stabilization exercises, these moves will help you stay pain-free and improve your pickleball game.
The exercises that will be covered in this blog post are shoulder external rotation, shoulder internal rotation, shoulder press, shoulder shrugs, and scapular wall slides. These exercises are designed to target the specific muscles used in pickleball, and when done correctly, will help improve your shoulder strength, stability, and range of motion. Whether you’re a seasoned pro or just starting out, these exercises are a great way to prevent injury and improve your pickleball performance. So, Let’s get started on the journey of improving your pickleball skills and avoid the shoulder pain with these essential pickleball shoulder exercises.
Exercise 1: Shoulder External Rotation
One of the most important exercises for pickleball players to focus on is shoulder external rotation. This exercise targets the rotator cuff muscles, which are crucial for stability and movement in the shoulder joint. Strong rotator cuff muscles will help you hit the ball harder and with more accuracy on the pickleball court. Here’s a step-by-step guide on how to properly perform the exercise, as well as tips on proper form and ways to increase the difficulty.
To perform the exercise, stand with your side to a cable machine and hold the handle with the arm closest to the machine. Keep your elbow close to your body and slowly rotate your arm outwards, away from your body. Be sure to keep your elbow in place and only move your arm. Repeat the exercise for the desired number of reps and then switch sides.
Proper form is crucial when performing this pickleball shoulder exercise. Make sure to keep your elbow close to your body and only move your arm. Also, be sure to keep your core engaged and your back straight. To increase the difficulty and make the exercise more challenging, you can use a heavier weight or increase the number of reps. Incorporating shoulder external rotation into your pickleball shoulder exercise routine, or as a standalone exercise, can help you improve your pickleball skills and prevent injury on the court.
Exercise 2: Shoulder Internal Rotation
In addition to shoulder external rotation, another important exercise for pickleball players to focus on is shoulder internal rotation. This exercise targets the same rotator cuff muscles that are important for stability and movement in the shoulder joint. It’s also great for preventing imbalances caused by overusing the shoulder external rotation muscle group. Here’s a step-by-step guide on how to properly perform the exercise, as well as tips on proper form and ways to increase the difficulty.
To perform the exercise, stand with your side to a cable machine and hold the handle with the arm closest to the machine. Keep your elbow close to your body and slowly rotate your arm inwards, towards your body. Be sure to keep your elbow in place and only move your arm. Repeat the exercise for the desired number of reps and then switch sides.
Proper form is crucial when performing this pickleball shoulder exercise. Make sure to keep your elbow close to your body and only move your arm. Also, be sure to keep your core engaged and your back straight. To increase the difficulty and make the exercise more challenging, you can use a heavier weight or increase the number of reps. Incorporating shoulder internal rotation into your pickleball shoulder exercise routine, or as a standalone exercise, can help you improve your pickleball skills, prevent injury and maintain muscle balance on the court.
Exercise 3: Shoulder Flexion
Shoulder Flexion is a great pickleball shoulder exercise that targets the deltoid muscle group. This exercise is essential for building strength and stability in the shoulders, which is crucial for improving your pickleball game. To properly perform the exercise, stand with your feet shoulder-width apart and hold a light weight in each hand. Slowly raise your arms out to the sides, keeping them straight, until they are at shoulder level. Lower your arms back to the starting position. Repeat this movement for 3 sets of 10 reps. To increase difficulty, you can use heavier weights or add more reps. Proper form is key when performing this exercise. Make sure to keep your back straight and engage your core to prevent injury. The best exercises for pickleball will target the muscle groups used in the sport and Shoulder Flexion is one of the best exercises for pickleball players looking to improve their shoulder strength and stability.
Exercise 4: Shoulder Extension
Shoulder Extension is a great pickleball shoulder exercise that targets the posterior deltoid muscle group, which is responsible for shoulder extension. This exercise is essential for improving your serve and overhead shots in pickleball. To properly perform the exercise, stand with your feet shoulder-width apart and hold a light weight in each hand. Slowly raise your arms behind you, keeping them straight, until they are at shoulder level. Lower your arms back to the starting position. Repeat this movement for 3 sets of 10 reps. To increase difficulty, you can use heavier weights or add more reps. Proper form is key when performing this exercise. Make sure to keep your back straight and engage your core to prevent injury.
Exercise 5: Shoulder Shrugs
Shoulder Shrugs is a great pickleball shoulder exercise that targets the trapezius muscle group, which is responsible for shoulder elevation and stabilization. This exercise is essential for improving your serve and overhead shots in pickleball. To properly perform the exercise, stand with your feet shoulder-width apart and hold a light weight in each hand. Slowly raise your shoulders towards your ears, keeping your arms straight, and then release them back down. Repeat this movement for 3 sets of 10 reps. To increase difficulty, you can use heavier weights or add more reps. Proper form is key when performing this exercise. Make sure to keep your back straight and engage your core to prevent injury.
Conclusion
In conclusion, pickleball shoulder exercises are essential for preventing pain and injury on the court. The five exercises covered in this post target the muscle groups used in the sport and are some of the best exercises for pickleball players looking to improve their shoulder strength and stability. Remember to always warm up before playing pickleball and listen to your body. Incorporating these exercises into your regular routine will not only prevent injury but also help improve your performance on the court. Whether you’re a beginner or an experienced player, these pickleball shoulder exercises are a great way to take your game to the next level. Don’t wait, start incorporating these exercises into your regular routine today, and watch as your pickleball game improves!