Intermediate · 6 min
After Pickleball
Ease tension in your forearms, shoulders and legs after playing.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Forearm stretch
Seated · Focus: forearms, wrists.
- 02
60sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 03
60sLeaning calf
Standing · Focus: calves, ankles.
- 04
60sStanding quad
Standing · Focus: thighs, hip flexors.
- 05
60sSide bend seated
Seated · Focus: sides, shoulders, back.
- 06
60sSeated figure four
Seated · Focus: hips, glutes.
Step by step
How to do the routine.
Step 1 · 60 seconds
Forearm stretch
- Sit tall and extend one arm forward, palm up.
- Use your other hand to gently draw the fingers down and back toward you.
- Release and change sides.
Keep your shoulder relaxed and your elbow soft.
For less intensity, reduce the pressure on your hand and keep the wrist movement small.
Step 2 · 60 seconds
One arm hug standing
- Stand tall and bring one arm across your chest.
- Use your opposite forearm to gently draw it closer.
- Release and repeat on the other side.
Keep the stretching shoulder down and the elbow below shoulder height.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 3 · 60 seconds
Leaning calf
- Face a wall with your hands resting on it.
- Step one foot back, keeping the leg straight and heel down.
- Bend your front knee and lean gently toward the wall.
- Return and change sides.
Keep both feet pointing forward.
For less intensity, step closer to the wall and soften the stretch.
Step 4 · 60 seconds
Standing quad
- Stand beside a wall or sturdy chair for balance.
- Bend one knee and hold that ankle behind you.
- Gently bring your heel toward your hips.
- Release slowly and change sides.
Keep your knees close together and your torso upright.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 5 · 60 seconds
Side bend seated
- Sit tall with your feet flat on the floor.
- Raise one arm overhead and lean gently to the opposite side.
- Return to center and repeat on the other side.
Keep both hips on the seat and avoid leaning forward.
For less intensity, keep your hand on your hip and lean only a little.
Step 6 · 60 seconds
Seated figure four
- Sit near the front of a sturdy chair with feet flat.
- Place one ankle across the opposite thigh.
- Hinge forward gently from your hips.
- Sit up and change sides.
Keep your back long and avoid pressing on the crossed knee.
For less intensity, keep the crossed ankle farther from your body and sit taller.
Keep moving
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