Relieve Back Pain from Pickleball: A Comprehensive Guide
Stretches and Exercises for a Pain-Free Game
Introduction: If you're experiencing back pain from playing pickleball, you're not alone. In this instructional guide, presented by Dr. Jo, we'll explore effective stretches and exercises designed to alleviate back pain associated with pickleball.
Pickleball, with its unique demands and prolonged periods of standing, can take a toll on your back. Dr. Jo will guide you through a series of movements aimed at relieving tension, improving flexibility, and strengthening key muscle groups. Let's dive into the detailed routine to help you enjoy your game without the discomfort of back pain.
1. Knee to Chest Stretch
Time Code: 0:30
Summary:
Start by lying on your back and perform a simple knee-to-chest stretch. This 30-second stretch, done three times on each side, targets the lower back. Follow these steps:
- Lie on your back, prop both knees up.
- Bring one knee up towards your chest.
- Hold for 30 seconds.
- Switch sides and repeat.
- Optional: Slide the leg down for an added hip flexor stretch.
2. Supine Pelvic Tilt
Time Code: 2:08
Summary:
The supine pelvic tilt helps loosen the low back. Ensure proper technique to maximize effectiveness:
- Lie on your back with knees propped up.
- Imagine flattening out your back by tilting your pelvis.
- Avoid using feet to push; focus on pelvic rotation.
- Hold for 3-5 seconds, repeat or extend duration.
- Emphasize controlled movements and avoid holding breath.
3. Bridging
Time Code: 3:34
Summary:
Bridging builds on the pelvic tilt, engaging more muscles. Follow these steps:
- Slowly lift your bottom off the floor, segment by segment.
- Control the movement, avoiding rapid up-and-down motion.
- Adjust leg positioning for comfort and target muscle activation.
- Perform for time or repetitions, focusing on controlled motion.
4. Clamshells
Time Code: 4:50
Summary:
Clamshells strengthen the gluteus medius, essential for back support during static activities like pickleball. Key points include:
- Lie on your side, ensuring hips remain perpendicular.
- Lift the top knee while keeping feet together.
- Emphasize controlled movement without rolling.
- Work both sides equally, choosing between time and repetitions.
5. Prayer Stretch/Child’s Pose
Time Code: 6:37
Summary:
Conclude the routine with a prayer stretch or child's pose to relax and stretch the entire back:
- Start on all fours, then sit back onto heels.
- Extend arms forward or start sitting back and then stretch arms out.
- Hold for 30 seconds, repeat three times.
- Focus on keeping feet pointed outward for optimal stretch.
Follow Dr. Jo's expert guidance to alleviate back pain and enhance your pickleball experience. Be sure to customize the routine based on your comfort level and gradually increase intensity as your flexibility improves. Stay safe, have fun, and may your back feel better soon!
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