The Best Stretches After Pickleball: Keep Your Body Loose and Injury-Free

Pickleball is fast, fun, and one of the most addictive sports you can play. It also places unique demands on the body. Quick changes of direction stress the legs, swinging loads the shoulders, gripping the paddle works the forearms, and the stop-and-go rallies challenge your spine and hips.

A good cool-down routine with targeted stretches can make all the difference. Below are stretches broken into four key areas — arms, shoulders, spine, and hips/legs — with five stretches in each category. Each move is simple, requires no equipment, and takes less than a minute to perform.

Arms and Forearms

1. Wrist Flexor Stretch Extend one arm straight with your palm facing up. Use your other hand to gently pull the fingers down and back. Hold 20 seconds per side.

2. Wrist Extensor Stretch Extend your arm with the palm facing down. Use your opposite hand to gently pull the back of your hand toward you. Hold 20 seconds per side.

3. Forearm Rotations Sit or stand tall and slowly rotate your forearms so palms face up, then down. Repeat for 30–45 seconds.

4. Cross-Body Triceps Stretch Bring one arm across your chest. Use your opposite arm to press it closer to your body. Hold 20–30 seconds each side.

5. Overhead Triceps Stretch Reach one arm overhead and bend your elbow so your hand touches your upper back. Use your other hand to gently push on the elbow. Hold 20–30 seconds per side.

Shoulders

1. Sleeper Stretch Lie on your side with your bottom arm extended out at shoulder height. Bend the elbow 90 degrees. Use your top hand to gently push the forearm toward the floor. Hold 20 seconds each side.

2. Doorway Pec Stretch Stand in a doorway and place both arms on the frame at 90 degrees. Step forward slightly until you feel a stretch across your chest. Hold 20–30 seconds.

3. Cross-Body Shoulder Stretch Bring one arm across your chest and pull gently with the opposite arm. Hold 20–30 seconds each side.

4. Thread the Needle Start on all fours. Reach one arm under your body, palm up, until your shoulder and head rest on the floor. Hold 20–30 seconds per side.

5. Child’s Pose with Side Reach From child’s pose, walk your hands to the right to stretch your left shoulder, then to the left to stretch your right. Hold 20–30 seconds each side.

Spine and Core

1. Cat-Cow Stretch On all fours, alternate arching your back up (cat) and dipping it down (cow). Move slowly for 5–10 cycles.

2. Seated Spinal Twist Sit with legs extended. Cross your right foot over your left thigh and place it on the floor. Twist gently toward your bent knee. Hold 20–30 seconds each side.

3. Standing Side Bend Stretch Stand tall with feet hip-width apart. Reach your right arm overhead and lean to the left. Hold 20 seconds, then switch sides.

4. Supine Knee-to-Chest Stretch Lie on your back and pull one knee toward your chest. Keep the opposite leg straight. Hold 20–30 seconds each side.

5. Supine Spinal Twist Lie on your back, arms out to the side. Bring one knee across your body while keeping shoulders flat. Hold 20–30 seconds each side.

Hips and Legs

1. Figure-4 Stretch Sit on a bench or the court edge. Cross one ankle over the opposite knee. Lean forward gently until you feel the hip stretch. Hold 20–30 seconds per side.

2. Lunge Hip Flexor Stretch Step one foot forward into a lunge, keeping your back knee on the ground. Press your hips forward until you feel the stretch in the front of your hip. Hold 20–30 seconds per side.

3. Hamstring Stretch Sit on the ground with one leg extended. Reach toward your toes while keeping your back straight. Hold 20–30 seconds each side.

4. Calf Stretch Against Wall Place one foot behind the other and lean into a wall. Keep your back heel on the ground. Hold 20–30 seconds, then switch sides.

5. Quad Stretch Stand tall and grab your ankle, pulling your heel toward your glutes. Keep your knees together and avoid arching your back. Hold 20–30 seconds per side.

Wrap-Up

Pickleball should leave you energized, not sidelined. By stretching your arms, shoulders, spine, and hips/legs, you can reduce soreness, protect your joints, and bounce back faster for your next game.

If you find that tightness or pain keeps coming back even with a good routine, it may be a sign your body needs more support. At Wellness Lane Chiropractic in Farmers Branch, we help pickleball players recover fully and prevent recurring injuries with adjustments, laser therapy, decompression, and custom rehab programs.

Call us today at 214-214-9355 or visit WellnessLn.com to schedule your first visit.