Shoulder Health for Pickleball: Why It Matters and How to Train
Build stronger, safer shoulders for every serve, swing, and smash
For pickleball players, shoulder health is crucial yet often overlooked, especially among women. Unlike men, who may feel social pressure to build larger shoulders, women frequently neglect strength training for this area. However, training your shoulders is vital, not just for aesthetics but for functionality and mobility.
Consider this analogy: if your car has wheels but no engine power, it can be pushed around but isn't fulfilling its role as an automobile. Similarly, if your shoulders can move through a wide range of motion without the necessary strength to support that motion, you’re not achieving true mobility; you're risking hypermobility, which can lead to injuries.
Many people can relate to pulling a muscle when reaching for something in the back seat from the front seat of your car. This can often be traced back to weak shoulder muscles that are unable to bear the weight of mobility. Instead of just going through the motions, it’s essential to incorporate strength training into your routine to support shoulder health.
From the thoracic spine up, here are four effective exercises to strengthen your shoulders:
1. Dumbbell Pullover
Lie on a bench with your feet firmly on the floor and your lower back in a neutral position. Hold a dumbbell above your chest with a slight bend in your elbows. Lower the weight behind your head in an arc while keeping your core tight, avoiding an excessive arch in your lower back. Exhale as you bring the dumbbell back above your chest. This exercise builds strength in your lats, chest, and shoulders while enhancing mobility.
2. Hand-Elevated Push-Up
Place your hands on yoga blocks or a few thick books set slightly wider than your shoulders. Keep your shoulders over your wrists and tuck your tailbone slightly. Lower your chest between the blocks, allowing for a deeper stretch for your pectorals and deltoids compared to a regular push-up. This movement increases strength through a fuller range of motion. You can do these from your knees or toes for less or more challenge.
3. Around the World
Stand tall with dumbbells at your sides and palms facing forward. With a soft bend in your elbows, draw wide circles with the weights, lifting them until they meet overhead. Allow your shoulder blades to move naturally as your arms pass shoulder height. This exercise strengthens the rotator cuff and enhances shoulder mobility beyond standard lateral raises.
4. Y-Shaped Chest Fly
Lie on a bench with your feet planted. Hold dumbbells in a slight V-shape with palms facing toward you. Keep your core tight and lower your arms into a wide Y-shape to stretch your chest thoroughly. Squeeze your mid-chest to bring the weights back over your chest. This exercise serves as a fantastic antidote to the poor postures developed from long hours of sitting.
Incorporating these exercises into your weekly routine will not only protect your shoulders but also enhance your performance on the court, allowing you to play pickleball with confidence and strength. Taking care of your shoulder health is essential for enjoying the game for years to come!
