The dynamic nature of pickleball often demands high performance from various muscle groups, including the hip flexors, which play a crucial role in maintaining balance, stability, and power during play. Strengthening and improving the flexibility of the hip flexors can significantly enhance your performance on the pickleball court.
Two ATI Physical Therapy-approved exercises that are particularly effective in achieving this are the World’s Greatest Stretch and the Couch Stretch. These stretches are beneficial for pickleball players and are easy to incorporate into your daily routine!
The World’s Greatest Stretch
The World’s Greatest Stretch is aptly named for its comprehensive approach to improving flexibility and mobility across several joints and muscle groups, particularly the hip flexors, hamstrings, and thoracic spine. By beginning in a lunge position, the stretch directly targets the hip flexors of the back leg, while the rotation of the torso enhances the mobility of the thoracic spine. This combination is essential for pickleball players who need flexibility and rotational strength to reach for wide shots, change directions quickly, and maintain a strong, balanced stance during play.
How To Perform
Starting Position: Begin in a lunge position by stepping one foot forward and lowering the opposite knee to the ground, ensuring both hips face forward.
Torso Rotation: Place the hand opposite to your front leg on the ground for support. Slowly rotate your torso towards your front leg, extending the same side arm towards the ceiling. Keep your eyes following your hand to enhance the stretch.
Hold and Switch: Maintain this position, feeling the stretch in your hip flexors, hamstrings, and thoracic spine, for 30 seconds. Return to the starting position and switch sides to repeat the stretch with the other leg forward.
Tips
Glute Activation: For a deeper stretch in the hip flexors, actively flex your back leg’s glutes during the stretch. This action helps to increase the intensity of the stretch on the hip flexors by promoting a slight posterior pelvic tilt.
Breathing: Focus on deep, controlled breaths throughout the stretch to help deepen the stretch and relax into the position.
Alignment: Ensure your front knee is aligned over your ankle and not pushing past your toes to avoid strain on the knee.
The Couch Stretch
The Couch Stretch, on the other hand, targets the hip flexors and quadriceps in a more isolated manner. By placing one leg against a wall or elevated surface, the stretch deeply opens the front of the hip and thigh of the back leg. This is particularly important for pickleball players, as tight hip flexors can limit stride length and reduce overall mobility, affecting the ability to quickly move across the court or to get into position for a shot.
How To Perform
Starting Position: Begin by kneeling on the floor in front of a wall or an elevated surface (like a couch or a sturdy chair). Place the padding (yoga mat or balance pad) under your knee for comfort if needed.
Positioning the Back Leg: Lift one leg and place the foot flat against the wall or surface, with the knee bent at a 90-degree angle. The shin should be vertical and pressed against the surface.
Extending the Front Leg: Extend your other leg in front of you, foot flat on the ground, and slowly push your hip towards the floor, maintaining a straight posture with your upper body.
Hold and Switch: Press your hip forward until a stretch is felt in the front of the thigh and hip of the back leg. Hold this position for 30 seconds, then carefully come out of the stretch and switch legs to repeat on the other side.
Tips
Comfort and Safety: Use a yoga mat or balance pad under your knee for comfort, especially if you have sensitive knees or are performing the stretch on a hard surface.
Intensity Adjustment: If the stretch is too intense, you can slightly move away from the wall or lower the elevation of your back foot to decrease the stretch intensity. It’s essential to find a balance between an effective stretch and maintaining comfort.
Pelvic Position: Keep a slight posterior tilt in your pelvis to enhance the stretch on the hip flexors. Avoid arching your lower back excessively, as it can reduce the effectiveness of the stretch and potentially cause discomfort in the lower back.
Focus on Breathing: Maintain steady, deep breaths to help relax into the stretch, allowing for a deeper and more effective stretching experience.
Incorporating these stretches into your routine requires consistency and attention to form. For pickleball players, these stretches can serve as an effective warm-up or cool-down routine, preparing the muscles for the demands of the game and aiding in recovery after play.
By incorporating these stretches into your regular routine, you can enhance your mobility, prevent injury, and elevate your performance in pickleball. Remember, consistency is critical, and with consistent practice, these stretches can help you achieve greater flexibility, strength, and overall performance on the court.
About Our Sponsor
ATI Physical Therapy – Helping You Get Back To Your Best
Embrace pain-free pickleball with the help of our friends atATI Physical Therapy. They are industry leaders who have helped over 3 million patients improve their physical strength, reduce pain, and prevent future injuries.
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