MEDICAL EDUCATION SERVICE

Move Freely. Keep Playing.

Pickleball asks your hips, legs, trunk, shoulders, and ankles to move through a variety of positions. Regular flexibility work can help maintain comfortable range of motion and complement the strength, balance, and aerobic activity that support an active pickleball lifestyle.

20–30 SECONDS

A practical starting point for a held stretch

A comfortable 20–30-second hold is a practical starting point for many static stretches. The goal is gentle tension rather than forcing the range of motion. Stretching prescriptions can vary based on the individual and the purpose of the exercise.

150 MINUTES

Weekly moderate aerobic activity target

For adults 65 and older, current CDC guidance recommends at least 150 minutes of moderate-intensity aerobic activity each week, or an equivalent combination of moderate and vigorous activity.

2 DAYS

Weekly muscle-strengthening target

Adults 65 and older are also advised to include muscle-strengthening activities on at least two days each week, along with activities that improve balance.

Why Flexibility Matters for Pickleball

Pickleball Uses Multiple Movement Patterns

Pickleball combines walking, lateral movement, reaching, bending, lunging, rotation, and repeated changes of position. Maintaining comfortable movement across several areas of the body can complement the physical demands of the game.

Your Hips and Legs Do More Than You Think

Getting to a short ball, moving sideways, lowering your center of gravity, and returning to position all involve the hips and lower body. Flexibility work can complement the strengthening and balance exercises that help maintain lower-body function.

Your Trunk Needs Comfortable Rotation

Serving, returning, volleying, and reaching involve coordinated movement through the trunk and upper body. Gentle mobility work can help you maintain comfortable rotational movement without trying to force maximum range.

Your Shoulders and Chest Stay Active

Pickleball involves repeated reaching and swinging of the arms. The shoulders, chest, upper back, and arms all contribute to these movements. A balanced flexibility routine should therefore include the upper body as well as the legs.

Ankles and Calves Contribute to Court Movement

Your ankles and calves help you walk, push off, change direction, and maintain your position on the court. Gentle calf and ankle mobility can be a useful part of a broader movement routine.

Flexibility Is Only One Part of Fitness

Stretching can help maintain or improve flexibility, but it should not be viewed as a substitute for strength, aerobic activity, balance, or sport-specific preparation. Current guidance for older adults emphasizes a combination of these physical-activity components.

Your Pickleball Stretching Routine

These gentle stretches are designed to complement an active pickleball lifestyle. Use them after playing, during a separate mobility session, or as part of a broader flexibility routine.

Move slowly into each position and stay within a comfortable range. You should feel gentle tension—not sharp pain, pinching, numbness, tingling, or a need to force the movement.

Important:For immediate pre-game preparation, use a dynamic warm-up rather than making prolonged static stretching the main part of your routine. See ourPickleball Warm-Up Exercisesarticle for a progressive pre-game sequence.

1. Standing Calf Stretch
20–30 seconds per side
Stand facing a wall or sturdy support. Step one foot back and keep the heel comfortably grounded. Bend the front knee slightly and shift your weight forward until you feel a gentle stretch through the calf of the back leg.
Keep the back heel down and avoid bouncing.
Why it matters:The calves and ankles contribute to walking, pushing off, and changing direction on the court.
Modification:Reduce the distance between your feet if the stretch feels too strong.
2. Standing Quadriceps Stretch
20–30 seconds per side
Stand near a sturdy support. Bend one knee and gently bring your heel toward your seat, holding your ankle or pant leg if comfortable.
Keep your knees relatively close together and avoid pulling the foot forcefully.
Why it matters:Provides a gentle stretch for the front of the thigh and complements lower-body mobility work.
Modification:Hold a chair or counter with one hand for balance.
3. Half-Kneeling Hip-Flexor Stretch
20–30 seconds per side
Place one knee on a comfortable surface and the other foot forward. Keep your torso upright and gently shift your hips forward until you feel a stretch at the front of the hip of the kneeling leg.
Do not arch your lower back to create more movement.
Why it matters:Provides a gentle stretch for the front of the hip, an area that may feel restricted after prolonged sitting.
Modification:Place a folded towel or exercise mat beneath the kneeling knee. If kneeling is uncomfortable, substitute a standing hip-flexor stretch.
4. Hamstring Stretch
20–30 seconds per side
Sit toward the front of a sturdy chair and extend one leg comfortably forward with the heel on the floor. Keep the knee slightly bent and gently hinge forward from your hips until you feel a comfortable stretch along the back of the thigh.
Keep your back in a comfortable position rather than rounding aggressively.
Why it matters:Provides a gentle way to work on flexibility through the back of the thigh.
Modification:Keep the extended leg less straight if the stretch feels too strong.
5. Seated Figure-Four Stretch
20–30 seconds per side
Sit on a sturdy chair with both feet on the floor. Place one ankle across the opposite thigh. Keeping your back comfortable, gently lean forward from your hips until you feel a stretch around the hip and outer buttock.
Why it matters:Provides a gentle stretch around the hip and gluteal region.
Modification:If crossing the ankle over the opposite thigh is uncomfortable, keep both feet on the floor and choose another comfortable hip stretch.
6. Gentle Side-Lunge Stretch
15–20 seconds per side
Stand with your feet comfortably apart. Shift your weight toward one side while gently bending that knee and allowing the opposite leg to straighten.
Keep your movement shallow and controlled.
You should feel a gentle stretch along the inside of the straighter leg.
Why it matters:Provides movement through the inner-thigh region, which contributes to lateral court movement.
Safety:Do not drop deeply into the position or force the range.
7. Standing Trunk Rotation
6–8 controlled repetitions per side
Stand comfortably with your feet slightly wider than hip-width apart. Place your arms across your chest or comfortably in front of you.
Slowly rotate your trunk from side to side through a comfortable range.
Why it matters:Maintains comfortable rotational movement through the trunk.
Important:This is a controlled mobility exercise rather than a prolonged static stretch. Do not force the rotation.
8. Chest and Shoulder Stretch
20–30 seconds per side
Stand beside a doorway or sturdy vertical surface. Place your forearm against the surface and gently turn your body away until you feel a comfortable stretch across the chest and front of the shoulder.
Repeat on the other side.
Why it matters:Provides gentle movement for the chest and shoulder region after activities involving repeated arm movement.
Modification:Keep the arm lower if raising it is uncomfortable.
9. Upper-Back Reach
20–30 seconds
Extend your arms forward and gently reach through your hands while allowing your upper back to round slightly.
Keep your neck relaxed and avoid forcing the movement.
Slowly return to a comfortable upright position.
Why it matters:Provides gentle movement through the upper back and shoulders after repeated reaching and swinging.
How to Use These Stretches
You do not need to perform every stretch every time.
After Pickleball
Choose several stretches that feel appropriate after your game.
Hold each static stretch comfortably for about20–30 seconds, without bouncing or forcing the range.
On a Non-Playing Day
Use several of these movements as a short flexibility or mobility session.
You can focus on areas that feel particularly restricted while still keeping the overall routine comfortable and balanced.
Before Pickleball
Use dynamic movement rather than making static stretching the main part of your warm-up.
Start with walking, marching, arm circles, hip movements, leg swings, controlled trunk rotation, and gradually faster pickleball-specific movements.
Think: dynamic before play, flexibility after play or as a separate session.

Stretching Is Not the Same as Warming Up

These two activities have different purposes.

Awarm-upgradually prepares your body for the movements and intensity of the activity you are about to perform.

Stretchingis primarily used to work on flexibility and comfortable range of motion.

For pickleball, your pre-game routine should emphasize progressive movement. Static stretches can be used after play or during a separate flexibility session.

Federal physical-activity guidance recognizes flexibility exercises as an appropriate component of an exercise program and notes that stretching can improve flexibility. However, flexibility activities alone have not been demonstrated to reduce the risk of activity-related injuries.

Do Not Force a Stretch

A useful stretch should feel controlled and manageable.

You may notice gentle tension, but you should not feel sharp pain, burning, numbness, tingling, or a strong need to escape the position.

Avoid bouncing.

Move gradually into the stretch, hold a comfortable position, and then slowly return.

More range is not automatically better.

Your Best Range of Motion Is the One You Can Control

Flexibility is not a competition.

The goal is not to touch your toes, bring your heel all the way toward your body, or rotate as far as possible.

For an active adult, useful flexibility means having enough comfortable movement to perform everyday and recreational activities with control.

Pair flexibility work with strength and balance training to build a more complete physical foundation.

Recent research suggests stretching interventions can improve certain physical-function measures in older adults, although results vary by the type and design of the stretching program.

Focus on the Areas Pickleball Uses

You do not have to stretch every muscle in your body.

For pickleball, a practical routine can focus on:

Calves and anklesfor walking and court movement.

Hips and thighsfor stepping, bending, and lunging.

Hamstringsfor lower-body flexibility.

Trunkfor comfortable rotation.

Shoulders and chestfor reaching and swinging.

This gives you a simple framework without turning flexibility into a complicated workout.

Stretching Works Best as Part of a Bigger Plan

Flexibility is only one piece of staying capable on the court.

For adults 65 and older, CDC guidance recommends at least 150 minutes of moderate aerobic activity each week, muscle-strengthening activity on at least two days, and activities that improve balance.

For a pickleball player, that might include:

Aerobic activity:Walking, cycling, swimming, or another enjoyable activity.

Strength:Squats, sit-to-stands, resistance-band exercises, calf raises, and other exercises that work the major muscle groups.

Balance:Supported single-leg exercises and other appropriate balance activities.

Mobility:Comfortable stretching and controlled movement.

Sport preparation:A dynamic warm-up before playing.

The combination is more valuable than focusing on stretching alone.

After a Long Day of Sitting

Pickleball players often spend time sitting before and after a game—driving to the courts, working at a desk, or relaxing at home.

A short movement routine can be a useful way to break up periods of inactivity.

You do not have to wait until you feel stiff.

Simple movements such as walking, hip mobility, trunk rotation, and gentle stretching can be incorporated throughout the day.

Adjust Your Routine to Your Body

Your flexibility can vary from day to day.

You may feel different after:

A long drive
A day at the desk
A particularly active game
Travel
A poor night's sleep
A period away from exercise

There is no requirement to perform every stretch every day.

Choose movements that feel appropriate and adjust the range and duration to your current ability.

When to Get Professional Guidance

If you have a persistent limitation in movement, a previous injury, significant balance concerns, or difficulty performing an exercise safely, a physical therapist or other qualified healthcare professional can help determine which movements are appropriate for you.

Stretching should not be used to push through an injury or unexplained symptoms.

Medical Disclaimer

This article provides general educational and wellness information and is not intended to diagnose, treat, cure, or prevent any disease or medical condition.

Stretching and mobility exercises should be appropriate for your individual fitness level and abilities. Perform movements slowly and within a comfortable range. Stop if you experience sharp or worsening pain, numbness, tingling, dizziness, chest discomfort, unusual shortness of breath, or other concerning symptoms.

If you have an injury, significant mobility limitation, balance concerns, cardiovascular or other health conditions, or are returning to exercise after a prolonged period of inactivity, consider speaking with your physician or a qualified physical therapist before beginning a new exercise routine.