The 10-Minute Pickleball Warm-Up: Protect Your Rotator Cuff and Lower Back

Pickleball is fast-paced and addictive, but jumping straight into the game without warming up can lead to injuries—especially in your rotator cuff and lower back. A proper warm-up prepares your muscles, boosts circulation, and sharpens your reflexes. Here’s a quick, effective 10-minute warm-up to keep you moving and injury-free on the court.

Why Warming Up Matters

Pickleball is demanding on your shoulders and lower back. The twisting, lunging, and rapid swings can strain these areas if they’re not ready. A good warm-up:

• Increases blood flow to muscles.
• Improves flexibility and mobility.
• Prepares joints for impact.
• Reduces injury risks.

Your 10-Minute Pickleball Warm-Up

Phase 1: Cardio Activation (2-3 Minutes)

Get your heart rate up and loosen up your entire body.

1. Jog in Place (1 Minute):
   Light jogging gets your blood flowing and wakes up your legs.

2. High Knees (30 Seconds):
   Lift your knees to hip level, engaging your core and warming up your lower body.

3. Arm Swings (30 Seconds):
   Swing your arms forward and backward, opening up your shoulders.

Phase 2: Dynamic Stretches (4-5 Minutes)

Dynamic stretches improve flexibility and mimic pickleball movements.

1. Torso Twists (1 Minute):
   Stand with your feet hip-width apart. Rotate your torso side to side, gently increasing range.

2. Side Lunges (1 Minute):
   Step out to the side, bend one knee, and keep the other leg straight. Alternate sides to stretch your inner thighs and hips.

3. Arm Circles (30 Seconds Each Direction):
   Extend your arms out and make big, controlled circles forward, then backward.

4. Shoulder Blade Squeezes (30 Seconds):
   Squeeze your shoulder blades together and release. This activates and stabilizes your upper back.

5. Hip Hinge Stretch (1 Minute):
   Place your hands on your thighs. Slowly hinge at your hips, keeping your back straight, and return.

Phase 3: Strength and Movement Prep (3 Minutes)

1. Resistance Band Shoulder Rotations (1 Minute):
   Using a light resistance band, perform internal and external rotations to activate your rotator cuff.

2. Standing Core Rotations (1 Minute):
   Hold a light weight or pickleball paddle. Twist side to side in a controlled manner, engaging your core.

3. Mini Squats with Arm Reach (1 Minute):
   Perform shallow squats, reaching your arms forward. This integrates your legs, back, and shoulders.

Final Tips for Injury Prevention

• Stay hydrated: Cold weather dehydrates you faster than you realize.
• Dress in layers: Keep your muscles warm to prevent stiffness.
• Cool down: Stretch after your game to prevent soreness.

How Wellness Lane Chiropractic Can Help

At Wellness Lane, we specialize in keeping athletes of all levels performing their best. From chiropractic adjustments for improved spinal alignment to rehab exercises for your rotator cuff, we’ve got you covered. Whether you're recovering from an injury or just want to up your game, our personalized care plans are designed for you.

Warm-ups are your secret weapon for pickleball success. Take 10 minutes to prepare, and your body will thank you with better performance and fewer injuries. Happy playing!

Wellness Lane Chiropractic: Serving Farmers Branch, TX, and surrounding areas with expert care for athletes of all ages.