Your shoulders do a lot of work in pickleball. This quick warm-up opens up your chest and gets your shoulders ready to play.
The routine
- Overbacks: 2–3 sets of 10
- Pull-aparts: 2–3 sets of 10
- Diagonal pull-aparts: 2–3 sets of 10
Use a light resistance band. No band? Use your body weight and picture the muscles working. Focusing on the muscle builds a stronger mind-muscle connection and better results.
What you'll notice with consistency
- Better shoulder mobility
- Stronger rear delts and upper back
- Better posture, which helps the rest of your body move efficiently
- Lower risk of shoulder injury on the court and in everyday life
Aim for at least twice a week. Only work in the range that feels good, stopping just before pain or restriction. Want more? Pair it with these thoracic spine mobility moves.
Check with your doctor if…
you have sharp pain, painful clicking or numbness during these moves.
Take it to the court
Do this routine courtside before your first game. Two minutes, and your shoulders are ready for overheads and fast hands at the net.
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