Physio tips for Limber lunging
Thank you to all my fellow pickleballers who volunteered to demonstrate 4 top key pre-play, pre-tournament stretches. In past PPA newsletters I have explained how the soft tissue in our body binds down through small scar like adhesions seen commonly in the fascial system (myofascial restrictions) and the resulting influence on our mobility and agility on the court. I would love to see all of you begin these stretches. You can do them after an easy warm up and before “full out” play or anytime.
Please follow these principles for all stretching:
• Take up the slack of the tissue to strong and back up 10%, calm your mind, breathe and think about the area your stretching to let it go
• start with 1 minute holds increasing up to 2 min holds and 2 reps
Stretching should always feel good. If painful please stop and address stretches specific to you instructed by a trained therapist.
My Favourite Pickleball Stretch
I love this stretch. Very functional and easy to do at the courts. Danielle is demonstrating the forearm flexor muscle stretch.
This stretch reaches the forearm flexor muscles used on forehand dinks, overhead smashes and forearm blocks and fire fights.
This stretch can help to prevent medial epicondylitis or golfers elbow. A fancy term for inflamed tissue where the tendons originate in the front of the elbow. Commonly caused by forces repeatedly impacting the inside of our elbow.
Here is how its done.
- Stay tall with your head so your head is more back over your shoulders.
- In order to protect your shoulder, which many people experience rotator cuff tendinitis, keep your shoulder blades back and down. Grasp the fence with your fingers.
- With the wrist extended and elbow locked straight turn your body away from the fence until you feel a gentle stretch through any one or all of the shoulder, front of the elbow and the forearm. (Your going to feel whatever tissue is more tight on you)
- Gently stretch 1 minute holds. Two stretches would be great before or during the game.
Always do stretches on both sides.
Happy stretching. See you on the courts.
Susan Brown, PT
Physiotherapist, Owner
Myofascial Freedom Physiotherapy
“Quality Physiotherapy”
Myofascial Freedom Physiotherapy
“Quality Physiotherapy”
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